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Interactions

Explore and strengthen your social connections. These tools help you map your relationships, practice social skills, and communicate with confidence and clarity.

Connection Web

Visualize your relationships as concentric circles. Understanding who's in your inner, middle, and outer circles helps you set appropriate boundaries and invest energy wisely.

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1 — Inner Circle: Closest Support People you can be fully vulnerable with. They energize and support you unconditionally. You can call them at 3am.
2 — Middle Circle: Regular Connections Friends, colleagues, and family you see regularly. Mostly positive interactions, though not deep vulnerability.
3 — Outer Circle: Acquaintances Casual contacts, work associates, distant friends. Pleasant but limited emotional investment.

Reflect: Who belongs in each circle? Are there people who drain you that you're treating as inner circle? Are there supportive people you're keeping at arm's length?

Graded Exposure

Social anxiety lessens with repeated exposure. List 10 situations from least to most anxiety-provoking, then work your way up — practising each one until it feels manageable.

Good Communication

Use this assertive communication template to express your needs clearly without aggression or avoidance. Structure helps when emotions run high.

Boundary Setting

Healthy boundaries improve self-confidence and relationships. Practice saying no.

Your Interaction Practice

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