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Graded Exposure Ladder
Rank your fears from lightest to hardest and climb one rung every 2-3 days.
Goal
Reduce the anxiety response to a specific trigger through repeated graded exposure, letting the nervous system extinguish its false alarm.
Steps
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1
Identify the central trigger (e.g., elevators, public speaking, blood).
Expected Outcome
Immediate
Within-session habituation of 30-50% drop in SUDS.
Evidence base
School: Behavioral Therapy / Exposure Therapy
Founders: Joseph Wolpe · Edna Foa (1958)
Exposure therapy is the gold standard for anxiety, OCD, and social phobia. Backed by 500+ clinical trials.
Contraindications: Not advised for self-application in complex PTSD or severe OCD — needs a therapist.
Keywords
Frequently asked questions
How long does "Graded Exposure Ladder" take?
This exercise takes about 25 minutes, practiced solo in a Behavioral format.
When will I notice the effect of "Graded Exposure Ladder"?
Within-session habituation of 30-50% drop in SUDS. In the short term: After 6-8 sessions on the same rung, the anxiety response disappears for that situation.
Is "Graded Exposure Ladder" evidence-based?
Yes — it draws on Behavioral Therapy / Exposure Therapy (Joseph Wolpe, Edna Foa (1958)). Exposure therapy is the gold standard for anxiety, OCD, and social phobia. Backed by 500+ clinical trials.
Is "Graded Exposure Ladder" suitable for beginners?
Its difficulty level is: Advanced. No external tools required — it can be practiced directly inside the app.
Is "Graded Exposure Ladder" suitable for everyone?
Not advised for self-application in complex PTSD or severe OCD — needs a therapist.
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