INFORMATION SHEET

Sleep is a critical aspect of mental and physical health, and it can significantly impact the
severity of social anxiety symptoms. Lack of sleep or poor sleep quality can increase
stress and anxiety levels, making it challenging to manage social anxiety.

Here are some guidelines to help improve sleep quality and quantity for people with
social anxiety:

1.Establish a consistent sleep routine: Go to bed and wake up at the same time every
day, even on weekends.
2.Avoid caffeine and screens before bed: The blue light from screens can interfere with
sleep, and caffeine can make it harder to fall asleep.
3.Create a relaxing sleep environment: Keep the bedroom cool, dark, and quiet, and
consider using a white noise machine or an eye mask to block out light and sound.
4.Aim for 7 to 9 hours of sleep: While this is a general recommendation, the amount of
sleep each person needs varies. Pay attention to how you feel during the day to
determine if you need more or less sleep.
5.Consider napping: For some people, napping during the day can help improve energy
levels, but for others, it can interfere with nighttime sleep. Find what works best for
you.

Good, sufficient sleep has numerous benefits, including reducing anxiety levels and
improving overall mood and energy levels. Establishing healthy sleep habits can be a
powerful tool in managing social anxiety and improving overall well-being.

« Avoid caffeine, especially in the late afternoon or evening

« Avoid screens (e.g. smartphones, tablets, laptops) before bedtime
« Avoid vigorous physical activity before bedtime
« Avoid large meals before bedtime
« Avoid staying in bed awake for more than 20-30 minutes. Get up and
do something relaxing until you feel tired.

Please note that this information is not intended to replace the advice of a healthcare
professional.
 INFORMATION SHEET

A healthy diet is essential for maintaining physical and mental well-being, and it can play
a crucial role in reducing symptoms of social anxiety. Processed foods, sugar, and
caffeine can worsen anxiety symptoms and disrupt sleep, thereby exacerbating social
anxiety.

A Mediterranean diet rich in whole foods, such as fruits, vegetables, whole grains, and
lean proteins, is recommended for people with social anxiety. This type of diet provides
the body with essential nutrients, vitamins, and minerals that help regulate mood, energy
levels, and improve overall well-being.

Foods that have been shown to have a positive effect on anxiety include omega-3 fatty
acids, such as salmon and other oily fish, complex carbohydrates, such as whole grains,
and magnesium-rich foods, such as leafy greens and almonds.

Additionally, studies have shown that consuming probiotic foods, such as yogurt, kefir,
sauerkraut, and miso, can have a positive impact on reducing anxiety symptoms.
Probiotics are beneficial bacteria that live in our gut and play a crucial role in our mental
and emotional health. Consuming probiotic foods can help improve gut health, boost the
immune system, and regulate the release of neurotransmitters, such as serotonin and
dopamine, which play a role in regulating mood and anxiety levels. While more research
is needed to fully understand the relationship between probiotics and anxiety,
incorporating probiotic-rich foods into your diet is a simple and effective way to potentially
improve your overall mental health.

Staying hydrated by drinking plenty of water is also crucial for overall well-being.

It's important to note that individual dietary needs may vary, so it is recommended to talk
to a doctor before making_any major changes to your diet.

processed foods Mediterranean diet

sugar ’ probiotic foods
caffeine staying hydrated
 INFORMATION SHEET

Regular physical activity has been shown to have numerous benefits for people with
social anxiety, including reducing stress and anxiety levels, boosting mood, improving
self-esteem, and promoting better sleep. Exercise releases endorphins, which are natural
mood enhancers, and lowers cortisol levels, the hormone associated with stress.

To incorporate physical activity into your routine and see the benefits for your social
anxiety, it's important to start small and find an activity that you enjoy. This could be
anything from a simple daily walk, to an organized sport or workout. Aim to engage in
physical activity for at least 30 minutes, most days of the week. You can also set
achievable fitness goals and track your progress to gain a sense of accomplishment and
improve your self-image.

Remember, everyone is different and it may take time to find the right type and amount of
physical activity that works for you. It's important to listen to your body and make
adjustments as needed. It's also a good idea to talk to your doctor before starting a new
exercise program, especially if you have any medical conditions.

- Aerobic exercise, such as jogging, cycling, or swimming, can be a great way to

improve cardiovascular health and release endorphins. Aim for 30-60 minutes of
moderate-intensity aerobic exercise, 3-5 times a week.
« Anaerobic exercise, such as weightlifting, can help build muscle and improve self-
esteem. Aim for 2-3 sets of 8-12 reps of each exercise, 2-3 times a week.
« Incorporating both types of exercise into your routine can provide a balanced
approach to physical activity.
« Remember, it's important to start slowly and gradually increase intensity and duration
over time to reduce the risk of injury.
« Listen to your body and avoid over-exercising, which can increase stress and anxiety
levels.
« Find physical activities that you enjoy, whether it be a sport, dance class, or outdoor
activity, to make exercise more enjoyable and sustainable in the long term.

Please keep in mind that these guidelines are general suggestions and may not be
appropriate for everyone. It's important to talk to a doctor before starting any new
exercise routine, especially if you have a medical condition or injury.
 WORKSHEET

Deep breathing is a relaxation technique that can help you manage your social anxiety.
When you feel anxious, your breathing may become shallow and rapid, which can make
your anxiety worse. Deep breathing helps you slow down your breathing and activate the
relaxation response in your body, which can help reduce anxiety symptoms.

1.Find a comfortable, quiet place where you won't be disturbed for a few minutes.
2.Sit in a comfortable position with your feet on the ground and your hands resting on
your lap.
3.Close your eyes and take a deep breath in through your nose, filling your lungs with
air. You can count to four or five while inhaling.
4.Hold the breath for a few seconds.
5.Exhale slowly through your mouth, pushing all the air out of your lungs. You can
count to five or six while exhaling.
6.Pause for a few seconds before taking another deep breath in through your nose.
7.Repeat this deep breathing exercise for three to five minutes, or as long as you feel
comfortable.
8.After you finish, take a few moments to notice how your body and mind feel. If you
feel more relaxed and calm, you can use this exercise as a tool to manage your social
anxiety.

Deep breathing is a simple yet powerful technique that can help you manage your social
anxiety. With regular practice, deep breathing can help you reduce anxiety symptoms and
increase your sense of calm and relaxation.

Remember to take a few deep breaths whenever you feel anxious, stressed, or
overwhelmed, and use this technique as a tool to manage your social anxiety.

Also: Please note that the information provided in this worksheet is not intended as a
substitute for professional medical advice, diagnosis, or treatment. Before beginning any
deep breathing exercises, consult with your doctor to make sure they are appropriate for
your individual health needs.
 WORKSHEET

Attention training is a type of intervention that helps people with social anxiety develop
skills to better manage their attention and focus on the present moment. It involves
specific exercises designed to improve attentional control, reduce distraction, and
increase mental flexibility.

Many people with social anxiety experience a heightened self-focus and rumination,
which can exacerbate feelings of anxiety and contribute to negative thought patterns.
Attention training can help individuals learn to shift their focus away from negative self-
talk and intrusive thoughts, and instead focus on the present moment and their
surroundings. This can lead to increased feelings of calm, improved emotional regulation,
and reduced anxiety.

Some people may find it helpful to practice daily for a few minutes, while others may
prefer longer practice sessions a few times a week. It's important to find a routine that
works for you and to stick to it consistently to reap the benefits of attention training.

Exercise 1: Mindful Breathing

This exercise is designed to help you focus your attention on your breath, which can be
used as an anchor to bring your attention back to the present moment when your mind
starts to wander.

1.Find a quiet and comfortable place to sit or lie down.

2.Close your eyes and take a deep breath.
3.Bring your attention to your breath and focus on the sensation of air moving in and

out of your body.

4.1f your mind starts to wander, simply acknowledge the thought and bring your focus
back to your breath.
5.Continue to focus on your breath for 5-10 minutes, or as long as you feel comfortable.
Exercise 2: Body Scan

This exercise is designed to help you develop awareness of the physical sensations in
your body, which can help you to better recognize when you are experiencing stress and
anxiety.

1.Find a quiet and comfortable place to sit or lie down.

2.Close your eyes and take a deep breath.
3.Starting at the top of your head, slowly scan down your body and bring your attention
to any sensations you feel.
4.Notice any areas of tension, discomfort, or pain.
5.As you notice each sensation, take a deep breath and imagine the sensation melting
away with each exhale.
6.Continue to scan your body, moving down to your face, neck, shoulders, arms,
hands, chest, stomach, hips, legs, and feet.
7.When you reach the bottom of your feet, take a few deep breaths and then slowly
open your eyes.

Exercise 3: Noticing_Sounds

This exercise involves focusing on sounds in your environment and observing them
without judgment. It can help you train your attention and become more mindful of the
present moment.

1.Find a quiet place where you can sit and focus on your surroundings without
distractions. You can sit on a cushion or a chair, whichever is more comfortable for
you.
2.Close your eyes or keep them open, whichever feels more natural.
3.Begin to focus on the sounds around you. Notice the sounds that are close to you,
and then gradually shift your attention to sounds that are farther away.
4.0bserve the sounds without trying to label or judge them. Simply notice the qualities
of the sound, such as the volume, pitch, and rhythm.
5.1f your mind wanders, gently bring your attention back to the sounds around you. It's
normal for your mind to wander, so don't judge yourself if you get distracted.
6.Continue to focus on the sounds for 5-10 minutes, or as long as you feel comfortable.
7.When you're ready, take a few deep breaths and slowly open your eyes if they were
closed.

Remember, attention training is a skill that takes practice, so don't worry if your mind
wanders during the exercise. The key is to gently bring your attention back to the present
moment whenever you notice your mind has wandered. Also, the information provided in
this worksheet does not substitute medical advice, diagnosis, or treatment.
 WORKSHEET

Visualization techniques are a powerful tool that can help individuals with social anxiety
better manage their anxiety and build confidence. By using mental imagery to picture
themselves in positive and calming scenarios, they can reduce negative self-talk and shift
their focus to more positive and constructive thoughts.

There is evidence to suggest that visualization techniques can lead to changes in the
brain. When a person visualizes a scenario or experience, the same regions of the brain
are activated as when they are actually experiencing it. This can lead to changes in
neural pathways and connections over time, which can contribute to changes in behavior,
emotions, and perceptions. Additionally, research has shown that visualization
techniques can have a positive impact on mental health, including reducing anxiety and
improving overall well-being.

Example: The Confidence Visualization

1.Find a quiet and comfortable place where you won't be disturbed.

2.Close your eyes and take a few deep breaths to relax.
3.Visualize yourself in a social situation where you would usually feel anxious. It can be
a job interview, a party, or any other event.
4.See yourself looking confident, relaxed, and at ease. Imagine people responding
positively to you, smiling, and engaging with you.
5.Engage your senses by imagining what you are wearing, the tone of your voice, and
the posture you are holding.
6.Spend a few minutes in this positive, confident scenario, feeling strong and self-
assured.
7.Take a few more deep breaths, and when you are ready, open your eyes.

Visualization techniques can allow you to better control your thoughts and focus on
positive experiences, helping you to shift your mindset and overcome negative self-talk.
With practice, visualization techniques can become a powerful habit that will benefit your
overall well-being. However, they are not a substitute for professional medical or mental
health advice or treatment.
 INFORMATION SHEET

Using an upright posture is a simple yet effective technique for managing social anxiety.
Research has shown that our posture can affect not only our body but also our mind,
mood, and brain activity. By adopting an upright posture, we can boost our confidence
and reduce our anxiety.

An upright posture can help people with social anxiety in several ways. Firstly, an upright
posture can increase confidence. When we stand or sit up straight, we look more
confident and assertive, which can help us feel more in control of social situations.
Secondly, an upright posture can reduce anxiety. Research has shown that an upright
posture can reduce anxiety and increase positive mood. This may be due to changes in
brain chemistry and activity. Thirdly, an upright posture can improve breathing. When we
slouch or hunch over, our breathing can become shallow and restricted. An upright
posture allows us to breathe more deeply and freely, which can help calm our nerves and
reduce anxiety. Finally, an upright posture can improve blood flow and energy. An upright
posture allows for better circulation, which can help us feel more energized and alert.

Here are some tips for adopting an upright posture:

1.Stand or sit up straight: When standing, distribute your weight evenly on both feet and
keep your shoulders back and down. When sitting, sit up straight and avoid slouching
or leaning forward.
2.Engage your core: Tighten your abdominal muscles slightly to help support your spine
and improve your posture.
3.Relax your shoulders: Avoid tensing your shoulders or holding them up to your ears.
Instead, let them relax and drop down.
4.Keep your chin level: Avoid tilting your head up or down. Keep your chin level with the
ground.
5. Practice regularly: Adopting an upright posture may feel uncomfortable or unnatural at
first, but with practice, it can become a habit. Try to practice every day, especially
before social situations or when you feel anxious.

Please note that this information is not intended to substitute medical advice, diagnosis,
or treatment.
 WORKSHEET

Progressive muscle relaxation is a technique that involves tensing and relaxing different
muscle groups in the body in a specific order. This technique can help people with social
anxiety to manage their anxiety and stress levels before and after social situations.

Progressive muscle relaxation can help people with social anxiety in several ways. Firstly,
it promotes relaxation by helping the body to relax and release tension, which can reduce
anxiety and stress levels. Secondly, it increases self-awareness by focusing on different
muscle groups, which can help people recognize when they are feeling tense or anxious.
Finally, progressive muscle relaxation can improve sleep and is often used as a sleep
aid, which can improve the quality of sleep for people with social anxiety. By practicing
progressive muscle relaxation regularly, individuals can learn to manage their anxiety and
stress levels more effectively, leading to improved overall well-being.

Here are the steps to practice progressive muscle relaxation:

1.Find a quiet and comfortable place to sit or lie down.

2.Take a few deep breaths and focus on your breath.
3.Starting with your feet, tense the muscles in that area for about five seconds. Then,
release the tension and relax the muscles completely.
4.Move on to your calf muscles, thighs, glutes, stomach, back, chest, shoulders, arms,
and finally your neck and face, tensing and relaxing each muscle group for five
seconds.
5.While you're tensing and relaxing your muscles, focus on the sensation of tension
and relaxation in each muscle group.
6.After you have completed the entire sequence, take a few deep breaths and allow
yourself to fully relax.

Before a social situation, practice progressive muscle relaxation to help you relax and
reduce tension in your body. After a social situation, use the technique to release any
tension or anxiety that you may have accumulated during the event. Remember that like
any other technique, it may take some time and practice to fully benefit from progressive
muscle relaxation. Try to practice it regularly, even when you're not feeling anxious, to
help build the habit and get comfortable with the technique. Please note that this
information does not substitute medical diagnosis, advice, or treatment.
 WORKSHEET

Challenging negative thoughts is a technique that involves questioning and challenging

negative cognitive processes and beliefs that contribute to social anxiety. This technique
can help people with social anxiety to manage their anxious thoughts and improve their
overall well-being.

Challenging negative thoughts can help people with social anxiety in several ways. Here
are a few reasons why:

- It reduces negative thinking patterns: By challenging negative thoughts, people with

social anxiety can learn to recognize and reduce negative thinking patterns that
contribute to their anxiety.
« It increases self-awareness: Challenging negative thoughts can help people become
more aware of their own thinking patterns and how they affect their anxiety.
- It promotes rational thinking: By questioning the validity of negative thoughts, people
with social anxiety can learn to think more rationally and objectively, which can
reduce anxiety and stress levels.
« It reduces avoidance behaviors: People with social anxiety often avoid social
situations because of their anxious thoughts and beliefs. Challenging these negative
thoughts can help reduce avoidance behaviors and increase participation in social
situations.
- It improves mood: Negative thoughts can contribute to low mood and depression.
Challenging negative thoughts can help improve mood and increase positive thinking
patterns.
- lItincreases self-esteem: Challenging negative thoughts can help improve self-esteem
by replacing negative self-talk with more positive and realistic self-talk.

Here are the steps to challenge negative thoughts:

1.1dentify negative thoughts: Start by identifying the negative thoughts that contribute to
your social anxiety. For example, thoughts like "I'm not good enough" or "Everyone is
Jjudging me."
2.Question the validity of the thought: Ask yourself if the negative thought is really true
or if there is evidence to support it. For example, if your thought is “Everyone is
judging me," ask yourself if this is really true. Is there evidence to support this belief?
3.Challenge the thought: Once you have questioned the validity of the negative thought,
challenge it by coming up with an alternative thought or belief that is more rational
and objective. For example, if your thought is "I'm not good enough," challenge it by
coming up with a more rational thought like "I am capable, | have done this before."
Challenging negative thoughts can be used in daily life to manage social anxiety. Here
are a few tips for using this technique:

- Practice regularly: Like any skill, challenging negative thoughts takes practice. Make
a habit of challenging negative thoughts every day, even if you're not feeling
particularly anxious. This will help you develop the skill and make it easier to use
when you are feeling anxious.
« Use it in the moment: When you notice negative thoughts arising in social situations,
take a moment to challenge them.
- Write it down: Write down your negative thoughts and challenge them on paper. This
can help you to see the thought more objectively and come up with a more rational
alternative thought.
- Use evidence to support or refute your thoughts: Look for evidence that supports or
refutes your negative thoughts. For example, if you think "I'm going to mess up and
embarrass myself," ask yourself, "What evidence do | have that supports this
thought? What evidence do | have that refutes it?" This can help you see things more
objectively and challenge the negative thought.
- Be kind to yourself: Challenging negative thoughts can be difficult and can bring up
uncomfortable emotions. Be kind to yourself and remember that it's okay to make
mistakes. If you're feeling overwhelmed or upset, take a break and practice some
self-care.
- Focus on progress,_not perfection: Challenging negative thoughts is a process, and
it's unlikely that you'll be able to completely eliminate all negative thoughts. Instead of
striving for perfection, focus on progress. Celebrate small victories and recognize that
challenging negative thoughts is a skill that takes time to develop.

Remember that challenging negative thoughts is a skill that takes time and practice to
master. Be patient with yourself and continue to use this technique regularly to manage
social anxiety and improve your overall well-being.

It's important to note that while challenging negative thoughts can be a helpful technique
for managing social anxiety, it is best learned with the guidance of a therapist or mental
health professional. They can help you develop the skills needed to identify and
challenge negative thoughts in a safe and effective way.

This worksheet is intended as a general guide and is not a substitute for professional
advice or treatment. If you are experiencing social anxiety, please seek the help of a
qualified mental health professional.
 WORKSHEET

Positive self-talk is a powerful technique that can help individuals with social anxiety
manage their symptoms and improve their overall well-being. By changing the way we
talk to ourselves, we can improve our mood, boost our confidence, and reduce our
anxiety.

Positive self-talk refers to the messages we give ourselves in our minds. It involves
changing negative, self-defeating thoughts into positive, constructive ones. Positive self-
talk is about approaching situations with a hopeful, optimistic attitude and recognizing our
strengths and abilities.

Negative self-talk can amplify feelings of fear and inadequacy, making it difficult to enjoy
social experiences. Positive self-talk can counteract these negative thoughts and help
individuals with social anxiety feel more confident, relaxed, and in control.

Here are some practical guidelines for practicing positive self-talk:

1.Notice negative self-talk: The first step to changing negative self-talk is to become
aware of it. Pay attention to the messages you give yourself and notice when they are
negative or self-defeating.
2.Challenge negative self-talk: When you notice negative self-talk, challenge it with a
more positive, constructive thought. For example, if you find yourself thinking "I
always mess things up," challenge that thought with "I may make mistakes, but | also
have many strengths and successes."
3.Use affirmations: Affirmations are positive statements that can be repeated to
reinforce positive self-talk. Choose affirmations that resonate with you and repeat
them to yourself throughout the day.

Pairing positive self-talk with the visualization techniques discussed above can also be
beneficial. With practice, positive self-talk can become a natural and effective way to
manage social anxiety and improve overall well-being.

Please note that the information provided in this worksheet is for educational purposes
only and is not intended to serve as a substitute for professional advice, diagnosis, or
treatment.
 WORKSHEET

Gradual exposure is a type of exposure therapy that involves facing feared social
situations in a controlled, step-by-step manner. This technique is highly effective in
reducing social anxiety and helping individuals overcome their fears. The idea is to start
with situations that elicit less anxiety and gradually work up to more challenging ones.

Gradual exposure is important for social anxiety because it helps people learn that feared
situations are not as threatening as they may have believed. Through repeated exposure,
the brain learns to associate the situation with reduced anxiety rather than fear. Over
time, individuals can learn to tolerate and even enjoy previously avoided situations, which
can lead to increased confidence and improved quality of life.

How to Practice Gradual Exposure:

1.Make a list of feared social situations: Begin by making a list of social situations that
elicit anxiety, ranked from least to most anxiety-provoking.
2. Start with the least anxiety-provoking situation: Begin with the least anxiety-provoking
situation and stay in it long enough for the anxiety to decrease. This may take some
time, but it is important to stay in the situation until the anxiety has subsided.
3.Move on to more challenging_situations: Gradually work up to more challenging
situations, always staying in each situation long enough for the anxiety to decrease.
4.Use relaxation techniques: Deep breathing and other relaxation techniques can be
helpful during exposure exercises. It is important to use these techniques if you feel
overwhelmed or anxious during exposure exercises.
5.Seek guidance from a trained therapist: Gradual exposure should be done with the
guidance of a trained therapist who can help design an exposure hierarchy and
provide support during the process. A therapist can also ensure the safety and
effectiveness of the technique.

By gradually facing feared social situations in a controlled manner, people can learn to
tolerate and even enjoy previously avoided situations, leading to increased confidence
and improved quality of life. However, it is important to seek guidance from a trained
therapist before attempting this technique on your own. Also, please note that this
worksheet does not substitute medical advice, diagnosis, or treatment.
 WORKSHEET

Active listening is a communication technique that involves fully concentrating on,

understanding, and responding to what another person is saying. It requires attention,
effort, and patience, and is an essential skill for building positive and healthy
relationships.

Active listening is important for people with social anxiety because it helps build social
skills and relationships, which are key components in managing social anxiety. When we
actively listen, we are able to understand and connect with others, which can reduce
feelings of isolation and fear. Additionally, active listening can reduce misunderstandings,
conflicts, and social awkwardness that can exacerbate social anxiety.

How to Practice Active Listening:

1.Focus on the speaker: Give the speaker your full attention. Put away distractions,
such as your phone or other devices, and actively concentrate on the person
speaking.
2.Show interest: Use body language and verbal cues to show that you are engaged and
interested in what the person is saying. Nod your head, maintain eye contact, and ask
clarifying questions.
3.Clarify and confirm: When the speaker finishes speaking, clarify and confirm what you
have understood. Repeat back to them what you heard, and ask for confirmation that
you understood correctly.
4. Avoid interrupting: Wait until the speaker is finished speaking before you respond. Do
not interrupt or cut them off mid-sentence.
5.Empathize: Try to put yourself in the speaker's shoes and understand their
perspective. Show empathy and support by acknowledging their emotions,
experiences, and feelings.
6.Respond appropriately: Respond appropriately to what the speaker has said. If they
are expressing a problem or concern, offer suggestions or support. If they are sharing
something positive, congratulate or express happiness for them.
7.Practice: Practice active listening with friends, family, and in social situations. The
more you practice, the more natural and effective it will become.

With practice and patience, you can become an active listener and enjoy more
meaningful connections with others. Also, please note that this information is not a
substitute for medical advice, diagnosis, or treatment.
 WORKSHEET

Social anxiety can make it difficult to connect with others, which can lead to feelings of
loneliness and isolation. One way to overcome this is by looking for common ground with
others. Finding shared interests or experiences can help to build connections and reduce
social anxiety. Looking for common ground involves actively seeking out shared interests,
experiences, or values with others. It is a way of finding commonalities that can serve as
a basis for building connections and rapport.

Looking for common ground can help people with social anxiety in several ways. First, it
provides a starting point for conversation. Finding shared interests or experiences can
provide a natural starting point for conversation, making it easier to initiate and maintain a
conversation. Second, it helps to reduce anxiety. When people find common ground, it
can reduce anxiety because they feel more comfortable and at ease with the other
person. Finally, it promotes connection. Finding common ground can help to build a
sense of connection and rapport with others, which can reduce feelings of loneliness and
isolation.

Practical Guidelines:

1.Listen actively: When talking to others, actively listen to what they are saying. Look
for cues about their interests and experiences that you may have in common.
2.Ask open-ended questions: Ask questions that require more than a simple "yes" or
no" answer. This can help to generate more conversation and lead to a deeper
understanding of the other person's interests and experiences.
3.Share your own experiences: Be willing to share your own experiences and interests.
This can help to establish a sense of common ground and may encourage the other
person to share more about themselves.
4.Look for non-verbal cues: Pay attention to the other person's non-verbal cues, such
as facial expressions and body language. These cues can provide valuable
information about their interests and experiences.
5.Be_genuine: When looking for common ground, be genuine in your interest and
curiosity. People can usually tell when someone is not being authentic, which can
undermine the development of a connection.

Looking for common ground is a valuable tool for building connections with others and
reducing social anxiety. Please note that this information is not a substitute for medical
advice, diagnosis, or treatment.
 INFORMATION SHEET

Small talk is the polite conversation that people often engage in when they meet, such as
commenting on the weather, asking about someone's weekend, or making small
observations about their surroundings.

Engaging in small talk can help people with social anxiety in several ways. For one, it
provides a low-stakes opportunity to practice social skills. Small talk is generally non-
threatening and low-risk, making it a good place to practice social skills without the
pressure of a deeper conversation. Additionally, successfully engaging in small talk can
boost confidence and make it easier to engage in more challenging conversations. Lastly,
engaging in small talk can lead to the discovery of shared interests or experiences, which
can help to build a sense of connection and rapport with others, and can eventually lead
to more meaningful connections.

How can you engage in small talk? Here are some guidelines:

1.Ask open-ended questions: Open-ended questions invite the other person to share
more about themselves and can lead to more interesting conversations. Examples
include: "What do you like to do for fun?" or "What are you working on these days?"
2.Use active listening: Active listening involves paying close attention to what the other
person is saying and responding with thoughtful questions or comments. This can
help to show that you are interested in what the other person is saying and make the
conversation more engaging.
3.Look for common ground: Finding shared interests or experiences can provide a
natural starting point for conversation and help to build a sense of connection. For
example, if you notice that the other person is wearing a t-shirt for a band you also
like, you could comment on it and start a conversation about music.
4.Keep
it light and positive: Small talk is not the time for heavy or controversial topics.
Stick to light and positive topics, such as hobbies, travel, or movies.

Remember, small talk is a skill that takes practice. Don't be too hard on yourself if it
doesn't go perfectly the first time. With time and practice, engaging in small talk can
become more natural and enjoyable. Also, please note that this information is not a
substitute for medical advice, diagnosis, or treatment.
 WORKSHEET

Self-disclosure refers to sharing personal information about yourself with others. This can
include your thoughts, feelings, experiences, and opinions. Self-disclosure can happen in
different types of relationships, such as with friends, family, coworkers, or romantic
partners. It can also vary in depth, from superficial or casual to more personal and
intimate.

Self-disclosure can be helpful for people with social anxiety in several ways. Firstly, it can
build intimacy and trust. By sharing personal information with others, it can create a
sense of closeness and trust in a relationship. This can help to reduce feelings of social
isolation and build more meaningful connections with others. Additionally, self-disclosure
can increase self-awareness. By talking about your thoughts and feelings, you can gain a
better understanding of yourself. This can help you identify patterns and triggers for your
social anxiety and develop strategies for coping with it. Lastly, self-disclosure can reduce
shame and stigma. Sharing personal experiences can help to reduce shame and stigma
around mental health issues, including social anxiety.

Practical Guidelines for Self-Disclosure:

- Start small: Begin by sharing small pieces of personal information that you feel
comfortable with, such as your hobbies, favorite foods, or travel experiences.
« Be mindful of your audience: Consider the relationship and level of trust with the
person you are disclosing to. It is important to only share information that is
appropriate for the situation and relationship.
« Choose the right time and place: It is important to disclose personal information in a
safe and comfortable environment. This could be a one-on-one conversation or a
small group setting with people you trust.
« Listen and respond: Self-disclosure is a two-way street. Make sure to actively listen to
the other person's response and show empathy and understanding. This can help to
build trust and intimacy in the relationship.

Self-disclosure can be a powerful tool for building connections, increasing self-

awareness, and reducing stigma around social anxiety. It is important to remember,
however, that self-disclosure should be done in a safe and appropriate manner, and it is
always okay to set boundaries and protect your own well-being. Also, please note that
this information is not a substitute for medical advice, diagnosis, or treatment.
 INFORMATION SHEET

Using humor refers to the intentional use of funny or lighthearted comments or actions in
social situations. It can be a powerful tool for managing social anxiety and can help to
make social interactions more enjoyable and less stressful.

Using humor can be helpful for people with social anxiety in several ways:

« It can help to break the ice and make a positive first impression.
« It can help to diffuse tension or awkwardness in a social situation.
« It can help to shift the focus away from social anxiety and onto something more
positive and enjoyable.
« It can help to build rapport and connection with others, making social interactions
more rewarding.

Here are some practical guidelines and ideas for using humor to manage social anxiety:

Start with small, lighthearted comments or jokes.

« For example, you could make a funny comment about something you both just
experienced or observed.
- Avoid using humor that could be seen as offensive or insensitive.
Use self-deprecating humor.
« Jokes or comments about yourself can help to show that you don't take yourself too
seriously and can help to put others at ease.
« Make sure that your self-deprecating humor is not too negative or critical, and avoid
using it too often.
Use humor to find common ground.
« Shared experiences or interests can be a great source of humor and can help to build
rapport with others.
« For example, you could make a funny comment about a recent news story or TV
show that you both enjoy.
Pay attention to your audience.
« Humor can be subjective, so it's important to pay attention to how your audience is
responding.
- If someone seems uncomfortable or offended, it's important to back off and switch to
a different topic.

Using humor can be a helpful tool for managing social anxiety, but it's important to use it
in a thoughtful and appropriate way. Also, please note that this information does not
substitute medical advice, diagnosis, or treatment.