CALMING THE BODY
What type of breathing slows your heart rate when you feel nervous?
Deep breathing (in for 4, out for 6).
What is a positive phrase you can tell yourself when you fear being judged?
“I’m safe, and I can handle this.”
What is one thing you can do when entering a new social setting to feel more comfortable?
Take slow breaths and remind yourself you don’t have to talk right away.
What is one small “level 1” exposure task for social anxiety?
Saying “hi” to one classmate or store employee.
What phrase can help you express yourself even when you’re nervous?
“I feel ___ when ___.”
What is a quick physical grounding technique you can use when your body feels shaky or tense?
Planting your feet on the floor and noticing the pressure.
What skill helps stop spiraling thoughts by paying attention to the present moment?
Mindfulness or grounding.
What’s a simple way to start a conversation with someone new?
Ask a small, easy question like “How’s your day going?”
What coping skill helps you prepare for a social situation ahead of time?
Visualization—imagining yourself doing it successfully.
What respectful communication style helps you stand up for yourself?
Assertive communication.
Which coping skill uses small muscle movements to release anxiety?
Progressive muscle relaxation.
What skill helps challenge negative predictions like “Everyone will think I’m weird”?
Identifying and reframing cognitive distortions.
What nonverbal skill helps people feel more connected and shows confidence?
Making brief, gentle eye contact.
What is a helpful way to handle nervousness right before an exposure task?
Break the task into tiny steps and choose just one to try.
What coping skill helps you interact without sounding harsh or apologetic?
Practicing “calm tone” statements.
What physical action can help reduce anxiety before entering a stressful social situation?
Taking a moment to stretch, roll shoulders, and unclench the jaw.
What mental activity can interrupt racing thoughts during a social situation?
Naming 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste.
What strategy helps when your mind goes blank during a conversation?
Using prepared “go-to” phrases like “That’s interesting, tell me more.”
What skill helps you stick with exposure tasks even when discomfort rises?
Riding the wave—acknowledging anxiety and letting it come and go.
What strategy helps you stay confident if someone reacts in a way you didn’t expect?
Pausing, breathing, and giving yourself time to respond.