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CBT Graded Exposure Worksheet

Amanda Knowles

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On this page, we will provide you with CBT Graded Exposure Worksheet. It will help you to deal with and face your fears. 

What is a CBT Graded Exposure Worksheet?

CBT graded exposure hierarchy is one of the techniques of cognitive-behavioral therapy. The basic idea behind it is to gradually expose yourself to the feared situation in a way that allows you to control your fear at each step. The problem with human beings is that we tend to avoid things that we fear which only reinforces the situation and makes it worse and if we face it, it diminishes or faes away our fear. 

How will the CBT Graded Exposure Worksheet help?

This worksheet will help you understand how graded exposure is done; it will also help you be prepared to face your most feared situation by the breakdown of the process. This will help you to face any kind of fear in the future and get rid of its fear. 

Instructions on how to use the CBT Graded Exposure Worksheet

Keeping in mind, the points mentioned above create a list of things that you fear from less tolerable to most tolerable on a scale and then expose yourself to the less tolerable situation to the most tolerable situation or object. The triggers that cause you stress and provoke anxiety will be presented to you one by one in steps.  This will help you to face your fears and deal with them.

You can download this worksheet here.

Other  worksheets you may be interested in

Below are links to a few more worksheets which are closely related to the worksheet above.

Hierarchy of Fears Worksheet (Graded Exposure)

Graded exposure occupational therapy

Graded Exposure Worksheet OCD


On this page, we provided you with a CBT Graded Exposure Worksheet, which hopefully helped you to deal with and face your fears. 

If you have any questions or comments, please let us know.

Mental help Resources

The worksheets on this site should not be used in place of professional advice from a mental health professional. 

You should always seek help from a mental health professional or medical professional. We are not providing any advice or recommendations here.

There are various resources where you can seek help.

You could use Online-Therapy if you feel you need counselling.

If you live in the UK then this list of resources from the NHS may help you find help.

If you live in the USA then you could contact Mental Health America who may be able to assist you further.

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Amanda Knowles

Amanda Knowled is an Applied Psychologist, with a deep interest in psychopathology and neuropsychology and how psychology impacts and permeates every aspect of our environment. She has worked in Clinical settings (as Special Ed. Counselor, CBT Therapist) and has contributed at local Universities as a Faculty member from time to time. She has a graduate degree in English Literature and feels very connected to how literature and psychology interact. She feels accountable and passionate about making a "QUALITY" contribution to the overall global reform and well-being. She actively seeks out opportunities where she can spread awareness and make a positive difference across the globe for the welfare of our global society.