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

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