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Exposure Hierarchy Worksheet

Amanda Knowles

On this page, we will provide you with an Exposure Hierarchy Worksheet. It will help you to deal with your anxiety effectively.

What is Exposure Hierarchy Worksheet?

An exposure hierarchy is one technique of cognitive-behavioral therapy, which is used to treat anxiety phobias and obsessive disorders. You will be exposed to your fears in order. The triggers that cause you stress and provoke anxiety will be presented to you one by one in steps. So, your anxiety gets lessened with time.  This will help you to face your fears and deal with them.

How will the Exposure Hierarchy Worksheet help?

In an exposure hierarchy, you will be prepared to face your most feared situation by the breakdown of the process. While designing an exposure hierarchy, the following things are considered:

  • Your Feared object or situation
  • Consequences of the exposure
  • Safety behaviors
  • Triggers and the context of the fear
  • The focus is on the sources of anxiety.

Instructions on how to use the Exposure Hierarchy Worksheet

Keeping in mind, the points mentioned above create a list of anxiety-provoking situations and then rate them out of 10, the ratings on this scale are subjective.

You can download this worksheet here.


On this page, we provided you with an Exposure Hierarchy Worksheet, which hopefully helped you to deal with your anxiety effectively.

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.