Social Anxiety Exposure Hierarchies

The pattern of social anxiety can be very irregular and doens’t always “make sense”. For example, most patients are more comfortable with close friends, but some patients are the opposite. Some patients are OK in person and with giving presentations but are very anxious over the phone. Whatever your current pattern of triggers tends to be, the list below should be helpful. You may also find it useful to create (and rate) your own list of social anxiety triggers.

Rate each activity on a 0-100 anxiety scale for how anxious it would make you feel on a typical day (with "100" being the most anxious you've ever felt and "0" being totally calm). Activities currently rated between a 20 and a 60 are usually good to try as Real-Life Exposures. With repetition, you should notice that any particular activity becomes easier with time. You can then move on to a harder activity on your list. You can also re-rate the hierarchy periodically to track your progress.

Passive Social Anxiety Hierarchy

Walking around the block once

Making an account on social media

Getting a cup of coffee then leaving

Having one drink alone at a coffee shop or bar

Sitting in a park for 30 minutes

Walking around a mall for 10 minutes

Slowly scanning the room at a coffee shop or bar

Buying one clothing item in a fashionable shop

Wearing new, fashionable clothes in public

Exercising at the gym

Going to the beach with friends

Going to a concert or sporting event with friends

Going to the beach alone

Watching a movie alone

Attending a concert or sporting event alone

Active Social Anxiety Hierarchy

Liking something on social media

Making a comment on social media

Posting something on social media

Inviting a good friend to watch a movie

Inviting a good friend to a meal with you

Inviting a good friend to watch a TV program at your house

Inviting a new friend to a movie

Inviting a new friend to watch a TV program with you at your house

Inviting a new friend to a meal with you

Saying good morning to one stranger on the street

Saying good morning to five strangers on the street

Asking a cashier how their day is going

Asking a cashier if they have seen any good movies lately

Asking a perfume lady at a mall to suggest an item for your mom

Asking for help at a trendy clothing store

Having a five-minute conversation with a stranger at a coffee shop

Saying hello/good morning to one "attractive" person

Asking an "attractive" person how their day is going

Having a five-minute conversation with one "attractive" person

Calling a new friend just to check-in

Going to a 3-4 person social event

Going to a 5-9 person social event

Going to a 10-19 person social event

Going to a 20-49 person social event

Attending a 50+ person social event