MY GRADED EXPOSURE HIERARCHY
Break big fears into smaller steps and build confidence at your own pace
A graded exposure hierarchy turns one overwhelming fear into a series of smaller, chosen and repeatable steps. This detailed resource helps readers understand how a fear ladder works and how it can be used to gradually create more confidence, choice and freedom.
Inside the PDF, readers will learn what graded exposure is, why a hierarchy can make a large fear feel more manageable, how to use 0-10 fear ratings, why repetition matters and how modern exposure focuses on new learning rather than simply trying to make anxiety disappear.
The guide explains how to:
• identify a meaningful goal
• brainstorm different versions of a feared situation
• give each situation a personal fear rating
• arrange steps from more manageable to more challenging
• practise one step at a time
• notice safety behaviours and reassurance
• compare feared predictions with what actually happened
• review learning and decide what to repeat or try next
• adapt the hierarchy without treating setbacks as failure
A full 10-step Exposure Hierarchy worksheet is included, with space for the situation, fear rating and feared prediction. There is also a separate practice-review section for recording what happened and what was learned.
The final section includes guidance on when professional support may be helpful, recommended books, useful UK resources, clinical information and sources, and a personal message from Maggie about focusing on the next step rather than the whole staircase.
Progress does not have to mean reaching the top quickly. A meaningful step can be staying a little longer, trying again, using less reassurance or discovering that fear does not have to make every decision.
Space to Breathe Therapy
Until next time, give yourself space to breathe.
Maggie Learoyd
