Public Speaking Ladder

Purpose
Give you a practical, small‑step way to answer: “How do I handle peer pressure to vape/drink/etc.?”.

How to apply Public Speaking Ladder

1. List 5 levels from easiest→hardest.
2. Do Level 1 ×3 reps this week; then Level 2; etc.
3. If a level is too hard, drop one level and repeat.
4. Log how it felt after each rep (1 sentence).

How & Why It Works

• Graduated exposure builds confidence through safe, repeated wins.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)