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Graded Exposure Ladder

“Graded Exposure Ladder” is a short 25-minute practice from Zayenha Practice in the Psychological domain. Rank your fears from lightest to hardest and climb one rung every 2-3 days. It draws on Behavioral Therapy / Exposure Therapy. You can read its goal and first step for free; the full practice with every step and the interactive part comes with Plus.

Rank your fears from lightest to hardest and climb one rung every 2-3 days.

25 min Advanced

Goal

Reduce the anxiety response to a specific trigger through repeated graded exposure, letting the nervous system extinguish its false alarm.

Steps

1

Identify the central trigger (e.g., elevators, public speaking, blood).

5 more steps locked

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.

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 platform.

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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Interactive practice locked · 5 more steps locked

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