Build confidence with a simple graded exposure tool that helps people face anxiety-provoking situations step by step. The sheet is designed for mapping avoided places or activities, rating each one from 0 to 100, and starting with the least frightening items first.
The Ladder of Avoidance Anxiety Worksheet PDF Download is a printable graded exposure worksheet for breaking down anxiety-provoking situations into smaller, more manageable steps. It asks the person to identify places, activities, or situations they avoid, want to leave quickly, or find difficult because of anxiety or panic, then rate each one on a 0 to 100 anxiety scale.
The format can help create a clear exposure hierarchy, starting with the least frightening item before gradually working towards more challenging steps. It may be useful for people experiencing panic attacks, avoidance, social anxiety, agoraphobia-style fears, or general anxiety, especially when they want a simple way to plan practice without feeling overwhelmed.
Use the worksheet to list avoided tasks, choose realistic first steps, and note how anxiety changes before, during, and after practice. Repeating manageable steps can make progress easier to see and can support conversations about what helped, what felt difficult, and what to try next.
This worksheet can be used in counselling, CBT sessions, mental health support work, wellbeing appointments, guided self-help, or home learning. It can also support lesson or group discussions about anxiety management, coping strategies, and how gradual practice can build confidence over time.
Download and print the worksheet to map avoided situations, choose a first step, and review progress with a supporter, practitioner, or trusted person. This resource was created by MindWell Leeds.
