Exposure Tracking Log
Exposure therapy entails repeatedly confronting fear-inducing stimuli to teach your brain that a terrible consequence will not occur. Through exposure therapy, your brain will learn that the experience of anxiety is uncomfortable but not dangerous and that you can tolerate the distress associated with anxious thoughts and feelings.
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If you are currently working with a Light On Anxiety therapist and would like to review this information in your session together, please provide your name and date of birth.


Please Note: This material will not be reviewed prior to your session. If you are experiencing a mental health emergency, please contact 988 for immediate support.
Full Name
Date of Birth
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Description of Exposure #1 *
Anxiety Rating (0-10) During Exposure #1, Round 1 *
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Before Exposure
During Exposure
After Exposure
What thoughts and sensations did you notice during this exposure exercise? *
Anxiety Rating (0-10) During Exposure #1, Round 2 (if repeating)
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Before Exposure
During Exposure
After Exposure
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What thoughts and sensations did you notice during this exposure exercise?
Anxiety Rating (0-10) During Exposure #1, Round 3 (if repeating)
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Before Exposure
During Exposure
After Exposure
Clear selection
What thoughts and sensations did you notice during this exposure exercise?
Description of Exposure #2
Anxiety Rating (0-10) During Exposure #2, Round 1
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Before Exposure
During Exposure
After Exposure
Clear selection
What thoughts and sensations did you notice during this exposure exercise?
Anxiety Rating (0-10) During Exposure #2, Round 2 (if repeating)
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Before Exposure
During Exposure
After Exposure
Clear selection
What thoughts and sensations did you notice during this exposure exercise?
Anxiety Rating (0-10) During Exposure #2, Round 3 (if repeating)
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Before Exposure
During Exposure
After Exposure
Clear selection
What thoughts and sensations did you notice during this exposure exercise?
Description of Exposure #3
Anxiety Rating (0-10) During Exposure #3, Round 3
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Before Exposure
During Exposure
After Exposure
Clear selection
What thoughts and sensations did you notice during this exposure exercise?
Anxiety Rating (0-10) During Exposure #3, Round 2 (if repeating)
Captionless Image
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Before Exposure
During Exposure
After Exposure
Clear selection
What thoughts and sensations did you notice during this exposure exercise?
Anxiety Rating (0-10) During Exposure #3, Round 3 (if repeating)
Captionless Image
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Before Exposure
During Exposure
After Exposure
Clear selection
What thoughts and sensations did you notice during this exposure exercise?
How did you get yourself to do the hard but important work of completing this/these exposure(s)? Was there anything helpful you reminded yourself of to help you stay open vs. avoid the thoughts and feelings associated with anxiety? *
Any key takeaways or lessons learned from this exercise? *
A copy of your responses will be emailed to the address you provided.
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