Enter your ratings (0 to 10)
Formula used
Each rating uses a 0–10 scale. Some factors increase readiness directly (coping, grounding, support, motivation, safety planning, sleep). Others are inverse-scored to reward lower levels (fear, avoidance, stress).
| Component | Weight | Scoring rule |
|---|---|---|
| Coping confidence | 0.18 | value |
| Grounding skills | 0.12 | value |
| Support availability | 0.12 | value |
| Motivation level | 0.14 | value |
| Safety planning | 0.14 | value |
| Sleep / energy | 0.08 | value |
| Manageable fear | 0.11 | 10 − fear |
| Low avoidance | 0.11 | 10 − avoidance |
| Lower stress | 0.10 | 10 − stress |
Readiness Score (0–100) = 10 × Σ(weight × component_on_0_to_10).
How to use this calculator
- Pick one specific fear target (one situation or cue).
- Rate each factor honestly based on the past week.
- Calculate readiness and review key drivers and next steps.
- Build a small exposure ladder and start with the easiest step.
- Repeat steps until anxiety reduces, then progress gradually.
- Track outcomes weekly and adjust step size and supports.
Example data table
| Scenario | Fear | Avoid | Coping | Support | Stress | Safety | Score | Band |
|---|---|---|---|---|---|---|---|---|
| Early prep, high stress | 8 | 8 | 3 | 4 | 8 | 3 | ~33 | Not Ready Yet |
| Moderate fear, structured plan | 6 | 6 | 6 | 6 | 5 | 7 | ~62 | Developing Readiness |
| Strong skills, good support | 5 | 4 | 8 | 8 | 4 | 8 | ~79 | Ready With Supports |
Example scores are approximate and depend on all fields, including grounding and sleep.
Readiness signals for exposure planning
Readiness for exposure work improves when avoidance is reduced and coping skills are available. This calculator combines six inputs into a 0–100 score: fear intensity, avoidance, coping skill confidence, social support, background stress, and safety planning. Fear and avoidance are weighted highest because they directly predict how hard it is to stay in the situation long enough for anxiety to fall. Coping, support, stress, and safety adjust the pace so the plan stays realistic and sustainable.
Making sense of the readiness bands
Score bands help translate numbers into action steps. Below 45 suggests postponing exposure and focusing on regulation, sleep, and problem solving. From 45 to 64 indicates “ready with supports,” meaning brief, carefully planned exposures with coaching, grounding, and recovery time. From 65 to 79 indicates “ready,” where you can attempt ladder steps weekly. At 80 or above, you are “highly ready,” and can increase frequency while still monitoring stress.
Turning inputs into a graded ladder
Use the factor breakdown to build a graded ladder. If fear is high, start with imaginal practice, photos, or distance exposure before moving closer. If avoidance is high, choose the smallest approach behavior you can repeat daily. Low coping confidence suggests practicing breathing, attention shifting, and compassionate self talk first, then pairing those skills with a short exposure window. Add a clear start cue and a defined end point to reduce uncertainty.
Supports, safety, and learning
Support and safety fields guide risk management without feeding reassurance seeking. Plan who can check in, what coping tools you will use, and what boundaries keep you safe. Aim to reduce safety behaviors that prevent learning, such as carrying “just in case” items or repeatedly scanning for danger. Instead, use planned supports like a timer, a written script, and a debrief that records what you learned.
Progress tracking and escalation rules
Recalculate weekly and track two outcomes alongside the score: time stayed in the feared situation and the drop in anxiety from peak to end. When readiness rises but distress remains, increase repetition rather than difficulty. If stress, panic, or self harm risk escalates, pause and consult a licensed clinician. Exposure is powerful, but it works best when paced, measurable, and connected to your values. Small wins compound into durable confidence over time with consistent practice and review.
FAQs
Is this a diagnostic tool?
No. It estimates readiness for structured exposure planning. Diagnosis and treatment choices should be made with a qualified mental health professional who can consider history, safety, and comorbid symptoms.
What if my score is low?
Use the breakdown to target one driver first. Improve sleep, reduce baseline stress, practice grounding, and create a simple safety plan. Then retest and start with very small practice steps.
How often should I do exposures?
Start with two to four short sessions weekly when you are in the “ready” bands. Daily mini exposures can help when steps are easy. Increase frequency before increasing difficulty.
Should I avoid all safety behaviors?
Not always. Safety planning is important, especially for medical risks or unsafe environments. The goal is to drop unnecessary “protective” behaviors that block learning, while keeping reasonable boundaries and support.
Can I use this for multiple fears?
Yes, but score one target at a time. Different situations often have different avoidance patterns and supports. Create a separate ladder for each target and track progress independently.
When should I seek extra help?
Seek professional help if panic is severe, functioning is impaired, trauma memories are activated, or you have any self harm thoughts. A clinician can pace exposures, add skills training, and coordinate care.