Help Ladder

Build a rated exposure hierarchy and climb it one rung at a time.

Start today to keep your streak!

1. Choose a Phobia

Phobia

Custom phobia

2. Rate Situations

Swipe to rate each situation

Your Help Ladder Is Ready

You rated all 12 situations — your personalized exposure ladder has been built.

3. Climb Your Ladder

Rate all 12 situations to build your ladder.

Help Ladder is a self-help tool — not medical advice, diagnosis, or treatment.
If you're in crisis, call or text 988 · Text HOME to 741741.
Full Terms & Disclaimer →

My Progress

0 of 12 rungs completed

0/12Total rungs completed

0Streak days

Not startedDate started

No sessionsLast session date

Rung Progress

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Important — Please Read

Help Ladder is a self-guided exposure therapy tool. It is designed to help you gradually face fears at your own pace — but it is not a licensed therapist, counselor, or medical device.

It does not provide mental health diagnosis, treatment, or medical advice. Exposure therapy can temporarily increase anxiety — if you feel overwhelmed, stop and talk to a licensed professional. Your safety comes first.

If you're in crisis: Call or text 988 (Suicide & Crisis Lifeline, US) · Text HOME to 741741 (Crisis Text Line). Help is available 24/7.

By continuing, you acknowledge that Help Ladder is not a substitute for professional medical or psychological care, and that you assume all risks associated with its use.