The Anxiety Ladder Worksheet

Anxiety can significantly impact our daily lives, often leading us to avoid situations that trigger fear. However, avoidance strengthens anxiety in the long run.

The fear hierarchy worksheet, also known as the Anxiety Ladder Exercise, is a powerful tool used in therapy to gradually confront fears and reduce their hold on us.

The process of facing fears is called Exposure. Exposure involves gradually and repeatedly going into feared situations until you feel less anxious. Exposure is not dangerous and will not make the fear worse. And after a while, your anxiety will naturally lessen. 

Instructions: Using the ladder below, list your biggest fear on the top of the ladder( 1 = low anxiety, 10 = high anxiety) Then, starting at the bottom list the least anxiety-provoking fear while working your way to the top. 

Example: Someone with a fear of public speaking might start at the bottom with thinking about giving a speech and gradually move up to delivering a short speech to a small group. 

10 ________________________________ 

9 _________________________________ 

8 _________________________________ 

7 _________________________________ 

6 _________________________________ 

5 _________________________________ 

4 _________________________________ 

3 _________________________________ 

2 _________________________________ 

1 _________________________________ 

Remember: 

Start with the easiest rung and gradually work your way up the ladder as you feel more confident. 

• Celebrate your progress! Each step you take is a victory over your fear. 
• If you get stuck, consider seeking professional help from a therapist who can guide you through exposure therapy. 

By taking small, gradual steps, the Anxiety Ladder Exercise can help you overcome your fears and live a more fulfilling life.