Write down 10 social situations that make you feel anxious, from least to most anxiety-provoking. 1 = lowest anxiety, 10 = highest anxiety.
Start by practising situation 1 on repeat until it feels manageable, then move on to 2, then 3, and so on. Over time, repeated exposure leads to a decrease in anxiety. A small amount of anxiety is completely normal — it means you're growing.
Behavioural Experiment
Before you try a situation, write down what you predict will happen. Afterwards, write down what actually happened. This is how CBT helps shift negative predictions by reality-testing them.
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Saved! Keep going — you're doing great.
Remember
Tick each situation once you've practised it several times and it feels more manageable. There's no rush — go at your own pace. Every step counts.