Keeping track of exposure practice can make reflection in CBT, counselling or self-help work much clearer. A graded exposure diary helps someone record what they tried, what they expected to happen, how anxious they felt, and what changed by the end of the practice session.
This graded exposure diary for panic and anxiety is a printable PDF tool for recording exposure practice in a structured, easy-to-review format. It is suitable for CBT practitioners, counsellors, wellbeing workers and people using supported self-help to work on panic, phobias, avoidance or anxiety-related situations. The diary gives space to note the date and time, the situation being practised, any safety behaviours, expected anxiety, anxiety at the start and end, the end time and useful comments.
The 0 to 100 anxiety rating scale helps the user compare what they predicted with what happened during the practice. The scale includes prompts from no anxiety through mild, moderate and severe anxiety to panic, making it easier to describe changes over time. It can support session work, between-session tasks, revision of coping plans, personal reflection or preparation for future exposure exercises.
Use the diary before an exposure task to plan the situation and expected anxiety level, then complete it afterwards to capture what changed and what was learnt. It can be printed for worksheets, added to therapy folders, used in classroom or wellbeing training discussions where appropriate, or kept as part of a home learning or self-help pack.
Download or print the sheet when you need a simple record for graded exposure practice. This resource was created by MindWell Leeds.
