The Social Risk Ladder

An Interactive CBT Tool for Overcoming Social Anxiety

Step 1: Define Your Social Goal

What is one social situation you tend to avoid that you’d like to feel more comfortable in? Be specific.

Next: Brainstorm Steps

Step 2: Brainstorm the Steps

What are all the small “risks” or steps involved in reaching your goal? List at least 5, from very easy to very difficult.

Add Step

Your steps will appear here.

Next: Build Your Ladder

Step 3: Build Your Ladder

Drag and drop your steps to arrange them from the easiest (bottom) to the most challenging (top).

Finish & View My Ladder

Your Social Risk Ladder

Here is your personalized plan. Start with the first rung and practice it until it feels manageable before moving to the next. You can do this!

My Goal:

Create a New Ladder

What is a Social Risk Ladder?

A Social Risk Ladder (also known as an exposure hierarchy) is a core tool from Cognitive Behavioral Therapy (CBT) for overcoming social anxiety. It’s a personalized plan that helps you gradually face your social fears in a structured, manageable way.

Instead of trying to jump straight to the most terrifying situation, you break your goal down into a series of smaller, less intimidating steps. You then arrange these steps like rungs on a ladder, from the easiest at the bottom to the most challenging at the top. This interactive tool will guide you through building your own personalized Social Risk Ladder.

When Should I Use This Tool?

This tool is specifically designed for anyone who struggles with social anxiety and avoidance. Use it to:

• Overcome fear of specific social situations (e.g., making small talk, attending parties, public speaking).
• Build social confidence in a gradual, step-by-step manner.
• Stop avoiding social opportunities that you secretly wish you could enjoy.
• Create a clear, actionable plan for facing your fears.
• Practice the principles of exposure therapy in a safe and structured way.

The Science Behind It: Gradual Exposure and Habituation

The Social Risk Ladder is a practical application of one of the most effective principles in psychology: exposure therapy.

1. The Anxiety Cycle: When you are afraid of a social situation, your natural instinct is to avoid it. While this brings temporary relief, it reinforces the fear in the long run. Your brain learns: “I avoided that, and I was safe. Therefore, that situation must be dangerous.” This creates a powerful cycle of anxiety and avoidance.
2. Gradual Exposure Breaks the Cycle: A Social Risk Ladder helps you break this cycle by approaching your fear in small, manageable steps. You start with a task that causes only a small amount of anxiety (e.g., a “2” or “3” out of 10).
3. Habituation: When you stay in that slightly uncomfortable situation without escaping, your brain learns something new. It learns that nothing catastrophic happened. With repeated practice, your anxiety about that specific step naturally decreases. This process is called habituation. Once you’ve habituated to one rung on the ladder, you have the confidence to move to the next, slightly more challenging step. Over time, you climb your way to your ultimate goal.

Important Safety Disclaimer & When to Seek Help

This tool is for educational and skill-building purposes only. It is not a substitute for professional medical advice, diagnosis, or therapy.

The key to a successful Social Risk Ladder is to go at your own pace. Stay on each rung until your anxiety has noticeably decreased before moving to the next. The goal is to build confidence, not to overwhelm yourself. It’s okay to feel a little anxious—that’s how you know it’s working—but it should feel manageable.

If you are struggling with severe social anxiety that significantly impacts your ability to work, go to school, or maintain relationships, it is a sign of strength to seek support from a qualified mental health professional. A therapist trained in CBT can guide you through this process and provide invaluable support. If you are in crisis, please call your local emergency number.

Further Reading & References

Exposure hierarchies are a cornerstone of evidence-based treatment for anxiety disorders.

1. “What is Exposure Therapy?” – An overview from the American Psychological Association (APA).
2. “Social Anxiety Disorder” – A comprehensive resource from the National Institute of Mental Health (NIMH).
3. “Managing Social Anxiety: A Cognitive-Behavioral Therapy Approach” – A workbook that details the use of exposure hierarchies and other CBT techniques.