5 minutes · no signup · guided

Social Anchor 5min

Micro graduated exposure + basic cognitive restructuring. For before a social situation that feels scary.

Social fear does not go away by avoiding situations — it goes away by facing them in small steps. This exercise mentally prepares you before a social situation: first you identify the distorting thought, then you question it, then you define a concrete micro-goal. About 5 minutes, and it works best right before you enter the situation.

Step 0 of 4

Sources and references

Clark D.M. & Wells A. (1995). A cognitive model of social phobia. In Heimberg et al. (Eds.), Social Phobia. Guilford.
Heimberg R.G. et al. (1998). Cognitive-behavioral group therapy vs. phenelzine therapy. Arch. Gen. Psychiatry, 55(12). DOI: 10.1001/archpsyc.55.12.1133
Barlow D.H. (2002). Anxiety and its disorders (2nd ed.). Guilford Press.

This exercise does not replace therapy or medical care. It is a support tool.

When to seek professional help

This is information, not diagnosis. If any of these signs show up in your life right now, talking to someone trained matters more than reading further.

Thoughts of hurting yourself or that life isn't worth continuing
Weeks without sleeping, eating or getting out of bed
Avoiding people, work or places that used to matter
Using alcohol or substances to not feel what you feel

Crisis lines and resources

USA: 988 Suicide & Crisis Lifeline — 24/7
UK: Samaritans — call 116 123 anytime
Canada: 988 — Suicide Crisis Helpline
Australia: Lifeline 13 11 14
Global: findahelpline.com — global directory

Talking to a professional

It's not weakness, nor a last resort. It's the same as seeing a doctor when your body hurts too long. Cognitive behavioral therapy, EMDR, humanistic therapy — all have evidence. The first therapist isn't always the right one. It's ok to try another.

Social Anchor 5min

How do you feel now?