*If you'd like to practice exposures for social anxiety, you can also try my free interactive-fiction game: Anxiety Quest.

EXAMPLE HIERARCHIES

Rate the activities on these sample hierarchies, or (ideally) write your own hierarchy of social activities and rate them on a 0-100 anxiety scale (with "100" being the most anxious you've ever felt and "0" being totally calm).

Passive Social Anxiety Hierarchy Anxiety (0-100)

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 Anxiety (0-100)

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 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 an 50+ person social event