Exposure Ladder Template
Use this as an exposure ladder template. The default steps are common for approach and dating anxiety. Customize them to your life. Maybe your first step is "say hi to one stranger at the gym" or "reply to a match within 24 hours." Reorder by difficulty and work your way up. Copy the list or track in the app with SUDS (0–10) before and after each practice.
Your exposure ladder
Reorder or edit steps. Start with the easiest and work up. Copy your list or build and track it in the app.
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Related tools
Frequently Asked Questions
- What is SUDS?
- Subjective Units of Distress Scale, 0–10. You rate how anxious you feel before and after a step to see progress.