1. First write down (in no particular order) all the thoughts / urges / images that cause you distress (or situations that you feel trigger the thoughts).
2. Rate each situation for the level of anxiety it produces From 0 (no anxiety) to 10 (extreme anxiety)
These are called ‘Subjective Units of Distress’ or ‘SUDs’ ratings
3. Finally, order your list from the LEAST anxiety provoking to the MOST.
