The ObservatoryThe fear ladder
What you avoid grows. Build a ladder from mildly uncomfortable to hardest, and take the first step this week.
How it works
- Choose the fearWrite
- Build the ladderListRank
- The first stepWriteRate
This tool is for fears that shrink your life: speaking in front of people, making phone calls, taking an elevator, speaking up. Not for memories of difficult events; those are for professional care.
Tool in 3 steps, about 12 minutes. Doing it is part of Premium, which you try free for 7 days with no card. With Premium your answers are saved so you can pick up where you left off and look back at what you wrote.
Try PremiumThe rest of the text and the exercise are part of Premium. You try everything for 7 days with no card, and can cancel whenever you like. Sign in if you already have an account.
Why does it work?
Graded exposure is the first-line method for fears and avoidance, with very strong support. Modern research (Craske et al. 2014, inhibitory learning) has refined the form: variation and new learning beat a perfect hierarchy and total habituation, and the ladder here follows the updated model. Applies to everyday fears; post-traumatic reactions belong in professional care.
Account, your first assessment with the hexagon and one new measurement every quarter are free. The rest is part of Premium: SEK 99 a month or SEK 699 a year, VAT included.
Read more
The responsibility pie
When something has gone wrong, the blame tends to take the whole pie. Here you count up and give each factor its real slice.
Session9 minCarrying what hurts
A quiet moment to meet grief or longing, not to solve it, but so you don't carry it alone.
Exercise12 minThe circle of control
Sort a stressful situation into what you control, what you influence and what you can't control, and choose an action.