Use the Exposure Practice Form as a way to keep track of your exposure exercises and what you’ve learned from them. You’ll be able to refer back to these records to see what helped when you had a tough exposure and to remind yourself of the progress you’ve made.
Sample
Exposure Practice Form |
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| Exposure task: | |
| Before the exposure: | |
| How distressed you think you’ll be (0-100): | |
| Thoughts, feelings, behaviours you notice before the task (i.e., what’s the worst the thing that can happen?): | |
| Likelihood of the worst case happening: | |
| Evaluate the evidence for or against the likelihood of this happening. - Has it happened before? - Have you always feared this situation? - What are some reasons you should not fear the situation? - What are some other explanations for your feared thoughts? |
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| After the exposure: | |
| Thoughts, feelings, behaviours you noticed during the exposure: | |
| Number of minutes you did the exposure: | |
| Maximum level of distress experienced (0- 100): | |
| Distress when you stopped the exposure (0- 100): | |
| Anything you did to avoid your emotions (distraction, safety signals): | |
| What did you learn from this exposure? Did your worst case happen? If yes, how did you cope with it? | |
Online Form