Exposure Practice – Creating your ‘Fear hierarchy’

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.

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