All Fear Ladders
Pick a situation below to see a ready-made ladder of 10 to 14 steps, from the easiest to the hardest. You can edit every step, rate your fear, and log your practice privately on your device.
Driving
Highways, bridges, tunnels, traffic and driving alone, one small step at a time.
Highway driving
How to get over a fear of highway driving one small step at a time: twelve editable example steps, a practice log, and what to do if panic starts.
Driving over bridges
Scared to drive over bridges? Thirteen editable steps from a short, low span to the bridge you need to cross, a practice log, and what to do if panic starts.
Driving through tunnels
Tunnels make your chest tight? Twelve editable steps, from a short tunnel with daylight at the end to the long one on your route, plus a log to track your fear.
Travel and transport
Planes, trains, buses and the subway, from a short ride to a long trip.
Flying
Work through fear of flying with fourteen practical, editable exposure steps. Track your progress, manage panic symptoms, and prepare for takeoff.
Subway
Panic on the subway? Twelve editable steps from the platform to a rush-hour ride, a practice log, and what to do if the train stops between stations.
Trains
Anxiety on trains? Twelve editable steps from a one-stop local ride to a two-hour trip alone, and what to do if panic starts between stations.
Enclosed spaces
Elevators, small rooms and other places where the way out feels far away.
Elevators
Work through fear of elevators one small floor at a time. Twelve editable steps, a practice log to track your fear, and calm steps for when panic shows up.
Small rooms
Fear of small spaces and closed doors? Thirteen editable steps from an open door to a night in a hotel room, with a log to track your fear.
Car washes
Scared of automatic car washes? Twelve editable steps from watching other cars go through to the wash you need, with a log to see where your fear peaks.
Work
Meetings, phone calls, job interviews and going back to work after panic, one small step at a time.
Work meetings
Dread speaking up in meetings? Fourteen editable steps from sitting in to leading an agenda item, with a log to test what you fear will happen.
Phone calls at work
Letting work calls go to voicemail? Fourteen editable steps from picturing a call to back-to-back calls in a busy office, plus a log for each call.
Job interviews
Nerves before interviews? Fourteen editable steps from writing likely questions to the interview you want most, with a log to test your predictions.
Going back to work
Scared to go back after a panic attack at work? Fourteen editable steps from the commute to a full, busy week, plus a log to track each day back.