24 Social Anxiety Therapy Exercises to Try At Your Own Pace

Living with social anxiety can be difficult, to put it mildly.

Whether mentally, physically, or emotionally, social anxiety can manifest itself in almost any aspect of our daily lives. However, there is hope and help available. 

In addition to seeking therapy, engaging in social anxiety therapy exercises can be an empowering way to take control of your mental health. 

In this guide, we'll explore 24 exercises of varying difficulty, designed to help you manage social anxiety at your own pace. Whether you prefer individual activities or those involving others, there's an exercise suited for everyone. 

Remember, progress is a journey, not a sprint, but trying some of these exercises can be a fantastic start.

Let’s dive in!

Individual Exercises 

Simple 

1. Deep Breathing

Deep, intentional breathing serves as a powerful tool to ground yourself in the present moment and calm your nervous system. Inhale for a count of four, hold for four, and exhale for four. By focusing on your breath, you cultivate mindfulness, reducing anxiety and promoting a sense of calm. Incorporate this exercise into your daily routine, especially before entering social situations.

2. Visualization

Visualization involves mentally rehearsing positive social interactions. By vividly imagining successful encounters, you rewire your brain to expect positive outcomes in social situations. Regular practice can enhance your confidence and reshape your perception of social interactions.

3. Grounding Techniques

Practice simple grounding techniques like the 5-4-3-2-1 method. Identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This exercise helps shift your focus to the present moment, which can alleviate anxiety. This technique can be beneficial both at home and in anxiety-inducing social settings.

4. Daily Journaling

Journaling is a reflective practice that provides insights into your emotions and experiences. By tracking daily occurrences of social anxiety, you can identify patterns, triggers, and underlying causes of your social anxiety. This self-awareness is crucial for developing targeted coping strategies and areas in which you might need additional support. 

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Moderate

5. Positive Affirmations

Crafting and repeating positive affirmations is a technique rooted in cognitive behavioral therapy (CBT). By challenging negative self-talk and socially anxious beliefs, you can build a more constructive mindset. These affirmations can act as a shield against anxious thoughts, gradually boosting self-confidence and promoting positive self-perception. This can be as simple as repeating phrases out loud like "I am capable" or "I am confident" to build self-esteem. If you’d like, you can even take it a step further: write the affirmations on sticky notes and place them around your home as gentle reminders of your self-worth. 

6. Nature Walks

Take a nature walk alone, focusing on the sensory experiences around you. Connecting with nature provides a serene environment to ease anxiety and practice being in public spaces.

7. Self-Compassion Meditation

Engage in self-compassion meditation, a therapeutic practice that emphasizes kindness toward oneself. This exercise fosters self-acceptance and resilience in the face of social anxiety.

8. Exposure Hierarchy

Create an exposure hierarchy, listing social situations from least to most anxiety-inducing. This therapeutic technique, also rooted in cognitive behavioral therapy (CBT), guides you through gradual exposure, promoting desensitization and confidence-building.

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Hard

9. Solo Outings with Reflection

Explore a new area in your city or town, accompanied by reflective journaling afterward. Navigating unfamiliar places independently can build self-confidence and lessen anxiety in novel environments.

10. Mindful Eating in Public

Consciously eat a meal in a public setting, paying attention to each bite. If you notice anxious thoughts or feelings starting to arise, practice grounding techniques by bringing yourself back to the sensory experience of eating the food. This activity can help desensitize anxiety related to being observed in public spaces.

11. Cognitive Restructuring Through Writing

Engage in cognitive restructuring through written exercises. Challenge and reframe irrational thoughts, a therapeutic technique that contributes to changing negative thinking patterns.

12. Seeking Professional Help

Therapy or counseling can be a great way to gain additional insight into your social anxiety. A professional can support you based on your individual needs. Find a vetted therapist on our platform.

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Exercises Involving Others

Simple 

13. Gratitude Sharing

Initiate gratitude-sharing sessions with friends or family. While simple, this exercise can promote positive social interactions and contribute to a supportive social network.

14. Random Acts of Kindness

Engage in random acts of kindness, such as leaving uplifting notes in public spaces or helping a neighbor. These acts can provide positive social interactions in a controlled and purposeful manner.

15. Collaborative Art Therapy

Initiate a collaborative art project with others, whether it's drawing, painting, or crafting. Creating art together can foster connection in a non-verbal, expressive manner.

16. Shared Playlist for Therapeutic Connection

Create and share a playlist with others. This shared activity encourages conversation about musical preferences, which can foster connections through shared interests.

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Moderate

17. Role-Playing Social Scenarios

Engage in therapeutic role-playing with a trusted friend. Simulate social scenarios to practice and enhance social skills in a controlled and supportive environment.

18. Joint Mindfulness Sessions

Participate in joint mindfulness sessions. Sharing therapeutic practices with others can foster a sense of connection and promote emotional well-being.

19. Group Exposure Activities

Organize or participate in group exposure activities. Facing social challenges together with others can create a supportive environment for personal growth.

20. Shared Values Discussion

Engage in discussions with others about shared values. Connecting through shared beliefs can provide a comfortable foundation for meaningful interactions, as well as a safe space to practice vulnerability.

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Hard

21. Hosting Virtual Events

Hosting virtual gatherings or events puts you in control of the situation, which can boost confidence and social skills. It allows for independent leadership in an online setting.

22. Group Accountability Challenge

Engage in a group accountability challenge where members collaboratively set and share personal goals related to conquering social anxiety. The collective dynamic can offer mutual support, encouragement, and constructive feedback, cultivating a sense of shared accountability and camaraderie.

23. Gradual Public Speaking

Begin with small-scale public speaking challenges, like sharing thoughts on online forums such as Reddit, to practice expressing yourself in a comfortable virtual space. As confidence grows, consider friendly gatherings with supportive friends or family where you can share thoughts or ideas. In any public setting, virtual or in-person, it can help to draft or practice what you want to say beforehand. Then, when it comes time to post or present, you can more easily direct your focus on staying grounded and at ease. 

24. Online Support Group Participation

Engage in online therapeutic support groups for social anxiety. Sharing experiences and practicing vulnerability in a safe virtual space can provide a sense of connection and reduce feelings of isolation.

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Working with a therapist can help you on your journey to overcoming anxiety

While these exercises can be beneficial, working with a therapist can provide personalized guidance and support tailored to your unique needs. Our vetted therapists can give you the support you need as you navigate social anxiety. Find a therapist today and take the first step towards a more confident and fulfilling social life!