What this tool does

This interactive tool helps you create a personalised exposure therapy hierarchy, which is a step-by-step plan for gradually facing your OCD-related fears. It takes the situations that trigger your anxiety and organises them from least to most difficult, creating a roadmap for your recovery.

The tool produces a structured hierarchy that you can use alongside your therapist or mental health professional. Rather than diving into your most feared situations immediately, it helps you build confidence by starting with manageable challenges and working your way up systematically.

When to use it

Use this tool if you are preparing for exposure and response prevention (ERP) therapy, or if you are already working with a therapist and want to organise your treatment goals. It is particularly helpful when you feel overwhelmed by your fears and need a clear starting point for exposure work.

The tool works best when you have already identified your main obsessions and the situations you avoid because of them. You should ideally be working with a qualified therapist who can guide you through the exposure process safely, as exposure therapy requires professional support.

How it works

You begin by selecting your primary obsession type, then list the specific situations that cause you anxiety. For each situation, you rate how anxious it makes you feel and describe any avoidance behaviours. The tool then organises everything into a numbered hierarchy, showing which exposures to tackle first and suggesting realistic pacing between levels.

Your completed hierarchy includes your treatment goals at the top, detailed notes about why each situation fits at its level, and guidance on good starting points for exposure work. Nothing you enter is saved, and there is no account needed, so your personal information remains completely private.