For information only. Products do not replace diagnosis, treatment or a varied diet. Seek professional advice for symptoms, pregnancy and use by children.
Social anxiety is an intense fear of being judged in social situations. Avoidance brings short relief but keeps the fear going in the long run. Small exposure steps help you gain new experiences gradually. This is general information, not a replacement for professional assessment.
Build your ladder
- Pick one concrete situation, for example speaking up in a meeting.
- Write all versions of that situation, from easiest to hardest.
- Rate each one from 0 to 100 for fear.
- Start with a step of moderate rating, not the hardest one.
- Repeat a step until the fear drops, then move to the next.
An example ladder
Send a short message to an acquaintance, ask a colleague one question, switch on your camera for a short call, have coffee with one person, share an opinion in a small meeting. Each step can fill a week.
During each step
Stay in the situation even when it is uncomfortable. Before and after, write what you feared would happen and what actually happened. Reward yourself for trying, not only for perfect results.
If anxiety strongly limits work, school or relationships, see a doctor or psychologist. Effective therapies exist, and exposure exercises are best done with a professional. In a crisis or if you have thoughts of self harm, seek emergency help immediately.
After each step write one sentence: what happened and what you learned. Small successes are quickly forgotten, and notes show progress. If a friend or family member can support you, tell them which step you are planning.
Common questions
Do I have to start with the hardest step?
No. Start with a moderate step and progress gradually.
When should I seek professional help?
When anxiety lasts and interferes with work, school or relationships, or when it is hard to make progress alone.
