Exposure: how to do it
Now that you have a long list of different situations it’s time to make a fear ladder. A fear ladder is a list of the situations you fear, listed from the least scary to the scariest.
In order to do this, you need to rate each situation on the fear thermometer. A fear thermometer helps you identify how much fear you have of a specific situation or thing. Use the fear thermometer to rate situations from 0 –“no fear” to 10 – “tons of fear”.
For each item on your list, click a number between 0 and 10. If the description matches how you feel about that item, put that number next to it on your list.