Mental Illness

The Fear Hierarchy – CBT Lesson #1

Hello everyone! As mentioned in an earlier post, I am conducting my own “CBT Class” on this blog. That being said, if you have severe depression or anxiety, I highly recommend speaking with a professional. I am no doctor, just a person that has done CBT. However, if for whatever reason you’re not ready to go see a doctor yet, or you have but would love an extra refresher on CBT, I hope this helps you.

So I am going to start things off pretty easy for you right now. All I want you to do is to identify the things that cause you anxiety. (This is going to be focused on anxiety, as that is what I took CBT for, but you can alter it for depression for yourself. This part is very anxiety focused, unless you can name the things that trigger depression, you can use the following chart for that too.)

Get yourself a piece of paper and create a chart like this:


List everything that causes you anxiety. Be specific! And rate your level of anxiety on a scale from 1 – 100. This will help you choose what exposures to start with later, and help you see your progress when you re-rate your anxiety levels.

I recommend having a notebook or binder dedicated to this work where you will keep everything together. You will be referencing your list occasionally.

Next lesson will be an intro into Thought Records.





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