The 30-Day Social Anxiety Exposure Challenge| Ep. 386

Imagine being able to walk into a crowded room without feeling your heart pound out of your chest. Envision yourself confidently striking up conversations with strangers or going about your day without being overwhelmed with the fear of being judged by others. 

If social anxiety has been holding you back from enjoying life, it’s time to take on an exposure challenge and learn how to feel more confident in your skin when you are in public.

In this episode of Your Anxiety Toolkit, we will explore one of the most well-known, science-based, and effective strategies for overcoming social anxiety. From gradual exposure to uncomfortable social situations to building a support network, you’ll discover practical steps to overcome the grip of social anxiety.

Recently, I overheard a therapist (of all people) say that letting our clients experience distress is harmful.  When I heard this, I gasped.  This idea and this narrative concerned me so much.  We have become so fixated on never feeling distressed that we fuel our anxiety and emotions.  

Now, I get it. I am not in the business of being a therapist to make people feel terrible. Quite the opposite. However, one of the most powerful messages I give my clients is that we can learn to compassionately and effectively navigate distress because distress is a natural part of being a human.  

If we have anxiety and we are committed to not feeling it, it will control every aspect of our lives. If you have social anxiety and you are committed to never being uncomfortable, social anxiety will take everything you love from you, including your future. 

Today, we are focusing on pushing yourself outside of your comfort zone and facing your fears.  What you will learn is that you’ll gradually build your confidence and become more at ease in social settings. 

With each small success, you’ll grow more robust and more resilient, expanding your social circle and embracing new opportunities.

My hope is that you don’t let social anxiety hold you back any longer.  Today, I am going to give you a 30-day Social Anxiety Challenge.  I have seen this work for my clients repeatedly, and I am confident it will change your life, too. 

Before we get started, let’s first make sure you have a good understanding of social anxiety. 

UNDERSTANDING SOCIAL ANXIETY

Social anxiety, also known as social phobia, is a common mental health condition characterized by an intense fear and anxiety in social situations. It goes beyond mere shyness and can significantly impact an individual’s daily life. People with social anxiety often experience excessive worry about being judged, embarrassed, or humiliated in social settings. This fear can be so overwhelming that it leads to avoidance of social situations altogether.

One thing I always share with my students and clients is that while Social anxiety is considered an anxiety disorder, I agree with Christopher Germer, a well-known psychologist who has been on the show (episode 199), that social anxiety is as much a shame disorder as it is an anxiety disorder.  

From my experience, people with Social anxiety struggle immensely with shame, and this powerfully painful emotion can disrupt so much of someone’s life. It can increase the incidence of depression and even suicidal ideation. 

Having social anxiety can leave you feeling like a fool, awkward, and alone.  Commonly, people with social anxiety withdraw and isolate, only making themselves feel more alone, defective, and often more depressed. 

Social anxiety can have a profound impact on various aspects of a person’s life. It can hinder their ability to form and maintain relationships, limit their career prospects, and diminish their overall quality of life. Simple tasks such as making a phone call, attending social gatherings, or speaking in public can elicit intense anxiety, leading to avoidance behaviors and missed opportunities. The constant fear of being evaluated negatively by others can create a cycle of self-doubt and isolation.

But today, we will put our entire attention to turning this around for you.  Today, I am going to give you a 30-day Social Anxiety Exposure challenge where you face your fears and take your life back from social anxiety.  

The 30-day Social Anxiety Exposure Challenge: What is it and how does it work

The exposure challenge is a science-based therapeutic technique widely used in the treatment of social anxiety. It involves deliberately facing feared social situations in a gradual and controlled manner. The goal is to help you habituate to your anxiety-provoking situations and develop a sense of mastery and confidence. 

Exposure can be done in real-life situations or through imaginal exposure, where you vividly imagine yourself in anxiety-inducing scenarios. Today, we are going to focus on real-life situations because I wholeheartedly believe that is where the money is. I have seen it work with hundreds of my clients. 

Exposure works by activating the fear response and allowing you to experience the anxiety you feel. Over time, repeated exposure to the feared situations helps retrain your brain, reducing the anxiety response and building resilience and confidence. It is important to note that exposure should always be done at a pace that feels manageable for you, and seeking professional guidance can be beneficial in designing an exposure plan tailored to your specific needs.

What are the Benefits of doing a 30-day social anxiety exposure challenge?

Facing your social anxiety through exposure can have numerous benefits. Firstly, it allows you to confront and challenge your irrational beliefs about social situations. By repeatedly exposing yourself to feared situations, you’ll begin to gather evidence that contradicts your negative thoughts (such as “everyone hates me,” “They will think I am an idiot,” or “I will make a fool out of myself”), gradually reshaping your perception of social interactions. This process can lead to increased self-confidence and a more positive self-image.

Exposure also provides an opportunity for skill-building and learning. As you face your fears and navigate social situations, you’ll develop new coping strategies and important social skills. These skills will help you manage anxiety and enhance your ability to connect with others and build meaningful relationships in ways that feel authentic to you. The more you expose yourself to different social scenarios, the more adaptable and resilient you become in handling various social challenges.

THE 30-DAY SOCIAL ANXIETY EXPOSURE CHALLENGE RULES

Okay, before we get started, please know that you can either do these in the exact order or you can put them in the order of easiest to hardest.   My only tip is to make sure you do at least one of these exposures per day. You get extra points if you do them many many times, as this is how you will really learn the most. 

Tracking your progress and celebrating small victories is essential for maintaining motivation and building confidence. Keep a record of your exposure activities, noting the level of anxiety experienced and any positive outcomes or insights gained. Reflecting on your progress can help you see how far you’ve come and provide a sense of accomplishment. Celebrate each small victory, no matter how insignificant it may seem. Recognize that every step forward is a step closer to overcoming social anxiety and living a fulfilling life.

Other tips: 

• Plan ahead.  Some of these exposures will require some planning and arranging.  Do not let fear stop you or make too many excuses.  You will only get out what you put in.
• Do these exposures with kindness ONLY.  The biggest goal is to not criticize yourself at all. Do the best you can. Catch yourself when you are going down the self-loathing rabbit hole. 
• Challenge your negative thoughts about yourself and be your biggest cheerleader. 
• Once the exposure is over, you are not allowed to think about what happened. Try not to ruminate about it.  
• Celebrate your wins.  Set up a reward for completing the challenge.  Or several rewards throughout hte 30 days. 
• If you find one of them easy, try to double up and add something challenge to the challenge. 

 

THE 30 DAY SOCIAL ANXIETY CHALLENGE PLAN

Day 1: Take a walk in public and give eye contact to 5 people. 

Day 2: Take a walk in public and give eye contact and a smile to 5 people. 

Day 3: Take a walk in public, make eye contact, smile, and greet five people. 

Day 4: Go to the mall or a store and make small talk with a cashier.

Day 5: Ask a stranger for directions.

Day 6: Order food at a restaurant without rehearsing.

Day 7: Compliment 5 strangers.

One Week Check-in: What thoughts are you having? 

Day 8: Attend a social event without a close friend.

Day 9: Speak up in a meeting at work or school.

Day 10: Join a club or group related to a hobby.

Day 11: Make a phone call instead of sending a text or email.

Day 12: Practice introducing yourself to 2 new people.

Day 13: Start a conversation with someone in a waiting room.

Day 14: Sit in the front row during a presentation or class or at the movies.

Day 15: HALF WAY: Join a public speaking group, like Toastmasters.

Day 16: Share a personal opinion in a group setting.

Day 17: Attend a social gathering and stay for a set amount of time.

Day 18: Initiate a conversation with someone you find intimidating.

Day 19: Go to a party and introduce yourself to at least three new people.

Day 20: Take a class in improv or acting.

Day 21: Sing karaoke in front of others or sing as you walk down the street.

Day 22: Ask someone for help in a store.

Day 23: Participate in a team sport or group exercise class.

Day 24: Initiate a conversation with someone sitting alone.

Day 25: Practice saying “no” in various social situations.

Day 26: Give a compliment to a coworker or classmate.

Day 27: Ask someone to coffee or a casual outing.

Day 28: Go to a new place and ask a stranger about the best things to do there.

Day 29: Introduce yourself to your neighbors.

Day 30: Share a positive personal achievement with others.

There you go!  There is your 30-day Social Anxiety  Life after the Exposure Challenge.

As you continue to face your fears and engage in exposure activities, you’ll gradually notice a shift in your confidence and ability to navigate social situations. Embrace this newfound confidence and allow it to propel you forward in life. 

Your social world will expand with each successful exposure, and opportunities for personal and professional growth will arise. 

Remember that overcoming social anxiety is a journey, and setbacks may occur along the way. Be kind to yourself, celebrate your progress, and continue to challenge yourself to reach new heights of confidence and self-assurance.

Don’t let social anxiety hold you back any longer. Step out of your comfort zone, face your fears, and embrace the incredible potential that lies within you. I always say, “Today is a beautiful day to do hard thing.” You deserve to live a life free from the shackles of social anxiety.  Get going with this challenge as soon as you can. I promise that you will not regret it.