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Team OCD

Interactive tool

Sketch your exposure ladder.

List situations OCD makes you avoid or ritualise around, rate how hard each would feel from 0 to 100, and watch them sort into rungs. Bring it to your therapist as a starting point.

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2. Add a step

Expected distress (SUDS)40
0 calm50 hard but doable100 hardest imaginable

Tips for good steps

  • Be concrete: where, for how long, and which ritual you’ll skip.
  • Aim for a spread of difficulty, with several steps between 30 and 70.
  • Include mental rituals too, such as not reviewing or not seeking reassurance.
  • Read how to build a hierarchy for more.

Your ladder

Untitled fear

This tool helps you think and plan; it isn’t treatment on its own. Exposure works best with guidance from a clinician trained in ERP, especially for the higher rungs. Talk to us about support.