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ERP Practice Record Worksheet

Amanda Knowles

On this page, we will provide you with an ERP Practice Record Worksheet. It will help you to deal with and face your fears. 

What is an ERP Practice Record Worksheet?

ERP is basically an exposure practice form, which is a worksheet to be used while you are getting exposed to your fears in the hierarchy.  A graded exposure hierarchy is one technique of cognitive-behavioral therapy. The basic idea is to gradually expose yourself to the feared situation in a way that allows you to control your fear at each step.

You will be exposed to your fears in an order that results in compulsions and obsessions. 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 are supposed to fill the ERP Worksheet while doing that to keep a track and record of everything. 

How will the ERP Practice Record 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 ERP Practice Record Worksheet

Keeping in mind the points mentioned above, create a list of your fears from less tolerable to most tolerable on a scale and then expose yourself accordingly in the hierarchy and record your thoughts and feelings.

You can download this worksheet here. 


On this page, we provided you with a 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.


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.

Amanda Knowles

Sara Quitlag 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.