Find a practice for your goal
Search for the skill or situation you want to work on, such as focus, negotiation, or setting boundaries. Open a practice to read its steps before choosing what suits you.
60 results (expanded search) for "social-anxiety"
Psychological
Behavioral Experiment for a Prediction
Turn your anxious prediction into a testable hypothesis, then act and collect data.
Psychological
Graded Exposure Ladder
Rank your fears from lightest to hardest and climb one rung every 2-3 days.
Psychological
Graded Exposure Hierarchy
Rank your fears from least to most anxiety-provoking, then face one each week.
Psychological
Mind-Reading Challenge
You assume what others think of you — but never asked.
Social
The Graceful Exit
Close a conversation with appreciation + reason + bridge to next, in three sentences.
Social
The Graded Social Exposure Ladder
Build a 5-7 step ladder of social situations ordered from least to most anxiety, climb one rung per week.
Social
4-7-8 Breath Before the Event
5 min before the event, do 4 cycles of 4-inhale, 7-hold, 8-exhale — your nervous system calms.
Social
Box Breath Before a Talk
4-4-4-4 for 8 cycles — calm focus starts at the breath.
Social
Restructure "Everyone Is Judging Me"
Dissect the thought: evidence? Real ratio? What are others actually doing?
Social
Social Gratitude Journal
After each event, log 3 moments of "connection" — evidence stacks against anxiety.
Social
Balanced Breath in the Waiting Room
In a waiting room before a hard meeting: discreet 5-5 breath for 4 min.
Social
Graduated Social Exposure
A 10-step ladder (from "smile at a passerby" to "deliver a speech") climbed weekly.
Social
Body Anchor Before Entering
Before entering, press thumb on index with deep inhale — a ready calm anchor.
Social
Challenge the Catastrophe Prediction
Write your catastrophic prediction pre-event and compare with what actually happened — evidence stacks.
Social
3-Layer Daily Gratitude
Each evening: event + person + a hard angle that held good — anxiety prophylaxis.
Social
Refocus Attention Outward
When anxiety hijacks attention, silently name 5 colors in the room — attention leaves the body.
Social
Flip to "What If I Succeed?"
Instead of "what if I fail?", ask "what if I fully succeed? What would it look like?".
Social
Recovering From an Awkward Silence
When a conversation drops into awkward silence, name it lightly instead of fleeing or pretending it didn't happen.
Parenting
Reassuring the Late Bloomer
If teen matures "late" (physically, socially, academically), shield from shame. Tempo differs.
Psychological
Free sample · no sign-in
Automatic Thought Record
Catch today's most painful automatic thought and break it into facts and alternative interpretations.
Psychological
Downward Arrow Technique
Drop your anxious thought down by asking "and what would that mean?" until you reach the core belief beneath it.
Psychological
Five-Sense Self-Soothe
Use every sense deliberately to soothe your nervous system.
Psychological
Decatastrophizing
Break "imagined worst" into realistic probabilities and your coping capacity.
Psychological
Evidence For-Against Dialogue
Put your negative thought on trial: what's the evidence for and against? Then judge.
Psychological
Physiological Sigh
Two nasal inhales, then long mouth exhale — fastest research-backed nerve calmer.
Psychological
Diaphragmatic Breathing
Breathe so belly rises (not chest) — turns off nervous stress system.
Psychological
90-Second Wave
Every emotion is a chemical wave ending in 90 seconds — wait before responding.
Psychological
Catastrophe to Probability
Each catastrophe has 0-100% probability. Assign it — shrinks size.
Social
Reflective Listening
Paraphrase what you heard before responding — speaker confirms you heard.
Social
Emotion Labeling
When he speaks, name feeling: "sounds frustrated" — labeling calms emotions.
Social
Golden Silence
After partner answers, silent 4 sec — often continues with deeper info.
Social
Listening Without Solving
When he complains, don't solve — listen, empathize, ask "what do you need from me?".
Social
Open Body Language
While listening: eye contact, slight forward lean, open hands, no phone.
Social
One Follow-Up Question
After every answer, ask follow-up — doubles social liking 2x.
Social
Avoid Self-Hijack
When you feel "similar story" hijacking, resist — don't interrupt with yours.
Social
Notice What's Unsaid
Notice topics he avoids — usually contain gold.
Social
Whole-Body Listening
Orient whole body to speaker: feet, chest, eyes — non-verbal commitment.
Social
"I-Statement"
Instead of "you always...", say "I feel ... when X happens".
Social
Broken Record
When pressured to retract, repeat request calmly same words — don't explain more.
Social
No Without Apology
Say "no, I can't" — complete sentence. No explanation, no apology.
Social
Specific Request
Instead of "be better", request "reply to my message within 24h".
Social
Fogging
When unjustly criticized, agree partially vs confront: "true I was late".
Social
Positive Assertion
Praise self publicly when deserved: "I did well" — breaks toxic humility.
Social
Negative Inquiry
When criticized, ask: "what specifically in X bothers you?" — forces clarity.
Social
DESC Script
In tough confrontation: Describe-Express-Specify-Consequence — four sentences resolve.
Social
Right to Change Mind
You have the right to change your mind without justification — old promise doesn't bind forever.
Social
Pre-Boundary Statement
Before tough meeting, declare boundary: "I have only 30 minutes".
Social
Other's POV
Before judging behavior, imagine context from other's view for 30 sec.
Social
Curiosity Without Judgment
When acts oddly, ask "why did he do that?" with curiosity not critique.
Social
Empathic Frame
Starting assumption: "people do their best with what they have".
Social
Listen to Understand
Listen to understand not prep your reply — shifts every conversation.
Social
Humanize Adversary
Think of someone you disagree with: imagine childhood, pains, dreams.
Social
Ask "What Do I Need?"
When triggered, ask self: "what unmet human need?".
Social
Prayer for Wrongdoer
Weekly, pray well for someone who wronged you — you're freed before he knows.
Social
"Tell Me More"
When he opens sensitive topic, say "tell me more" vs reply.
Social
Validate Feelings
Say: "your feelings make sense" — even if you disagree with behavior.
Social
Silent Presence
In deep grief, your silent presence deeper than 1000 advice.
Social
Listen Without Fixing
Don't try to "fix" friend's feelings — be a well that holds, not a tissue that wipes.
Social
Evening Time Boundary
After 9 PM no work-replies — protect personal space with a ready phrase.
Social
Boundary Against Personal Questions
Salary, marriage, children questions — prepare a non-aggressive closer phrase.