What Am I Afraid of
This worksheet helps you gently explore what kinds of thoughts, memories, sensations, or situations feel overwhelming, scary, or shameful - even if you’re not ready to face them directly. It’s not about pushing yourself into exposure. It’s about becoming aware of what’s hard, and why. This clarity is the first step in preparing to face fears in a way that feels safe and supported.
What is exposure therapy?
Exposure therapy is a way to reduce anxiety and fear over time. Instead of avoiding the things that cause distress (like a certain thought, memory, image, or situation), you face them gradually and safely, with the help of your therapist. This helps your brain learn something powerful: “I can feel anxious - and nothing terrible happens. I can handle this.” Over time, your mind gets less reactive. Your body stays calmer. And the thing you feared… loses its power.
Why Do I Need To Prepare First?
If you’re living with OCD or trauma, even thinking about your fears can trigger intense distress or shame. Before you begin exposure therapy, it’s important to have emotional tools in place to help you cope. Many people find it helpful to build skills in distress tolerance, emotional regulation, staying present, and responding more intentionally to stress - rather than automatically avoiding or shutting down. The worksheets in this pack are based on DBT (Dialectical Behaviour Therapy) principles. They are designed to help you strengthen these emotional muscles so that, when you’re ready to start exposure therapy, you feel more supported and in control. This is about preparation, not pressure - and moving at your own pace.
1. What kinds of thoughts, memories, or situations cause you strong anxiety, shame, or distress?
(Write down anything that feels difficult or sensitive, even if it seems small or hard to explain.)
2. What do you fear might happen if you were to face these things directly - even just in your thoughts?
(Be honest, even if it feels irrational. This is about understanding, not proving or disproving your fears.)
3. When you try to avoid these experiences, what do you usually do instead?
(Examples might include checking, numbing out, seeking reassurance, avoiding certain places, or distracting yourself.)
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