Resource 01 · PDF
Graded Exposure Instructions (Phobia)
Guidance on using graded exposure to approach feared situations associated with phobias.
Download instructions ↗CBT self-help resources
Graded Exposure
Practical CBT resources to help you face fears gradually, build confidence and reduce avoidance.
Overcoming Anxiety Through Graded Exposure
Avoiding situations that feel threatening, even when the danger is perceived rather than actual, can maintain or increase anxiety over time.
Graded exposure is a structured way of facing fears, beginning with more manageable situations and gradually progressing towards those that feel more challenging.
Below are instructions for graded exposure, along with worksheets to help you plan a hierarchy of feared situations and record your progress.
Resource 02 · PDF
Graded Exposure Instructions (Agoraphobia)
Guidance on a gradual approach to situations avoided because of agoraphobia.
Download instructions ↗Resource 03 · Word document
Graded Exposure Hierarchy Sheet
Organise feared situations into manageable steps, from easier to more difficult.
Download hierarchy ↗Resource 04 · Word document
Graded Exposure Activity Sheet
Keep track of exposure activities and reflect on what you learnt.
Download activity sheet ↗More self-help resources
Explore our Resources page for further CBT tools and information about managing anxiety.
Exposure work is best planned at a suitable pace. These resources are not a substitute for personalised clinical guidance. Where there is a genuine risk, do not treat the situation as an exposure exercise.
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