Help for social anxiety

Daily Support Plan for Social Anxiety

Morning

1. Mindful Breathing (5 mins): Start the day with a few minutes of mindful breathing. Focus on deep breaths, paying attention to how it feels as you inhale and exhale.
2. Set Your Intentions (5 mins): Think of one small social goal you want to achieve today, such as making eye contact or greeting someone.
3. Positive Self-Affirmation (5 mins): Repeat a few affirmations that resonate with you, such as "I am capable" or "I am learning to face my fears."

Afternoon

4. Grounding Exercise (5 mins): Take a moment to feel present by noticing your surroundings or describing what you see, hear, and feel. This can help ease anxiety during social interactions.
5. Engage in Small Talk (5-10 mins): Aim for a brief, positive conversation with someone—whether it’s a friend, coworker, or even a barista. Keep it light, such as asking how their day is.
6. Reflect and Reward (5 mins): Acknowledge any effort you made towards social interactions today. Treat yourself in a small way, like enjoying a favorite snack or taking a short walk.

Evening

7. Journaling (10 mins): Write down your experiences and feelings about today’s interactions. Consider what went well and any challenges faced.
8. Gratitude Practice (5 mins): List 2-3 things you're grateful for, focusing on any positive aspects of today’s social experiences.
9. Progress Reminder (5 mins): Remind yourself of the progress you’re making, however small. Growth with social anxiety takes time and each step matters.