Give me challenges for exposure therapy!

TLDR; Tell me a small scary thing I can force myself to do to challenge my anxiety!

Hi friends! So my anxiety has gotten so much worse the past 2 years, I am literally afraid of doing most things, even things that I've done before with no problem. It's actually become quite debilitating unfortunately and I don't know how I let it get to this point. The problem is, my paramedic program told us that lack of confidence, being too shy and timid, or being too afraid to speak loudly or volunteer in class is grounds for us to be kicked out of the program. I've been telling myself  for a year that I would try to do some things I'm afraid of, but I never did.

So please, give me a challenge! I need ideas for scary things to do so I can have exposure therapy to beat this anxiety! Just things like ordering at a drive thru or talking to someone I don't know. Thank you all! <3

Take a walk down a crowded street with headphones on

Make conversation with a stranger in a grocery store.

Try a new music genre you normally don't like.

Try a new food you normally wouldn't try.

 Also if you're not on meds maybe look into it if not. It works wonders for me but I know it's not for everyone just a thought. 

I hope I was helpful. I'm here if you need a chat 🫂

Maybe complimenting strangers as a starter. It’s a short interaction, and it makes their day a little better. Once you’re feeling a bit more brave, then move to full conversations!

More yap/longer route if you want to read:

I have been diagnosed with social anxiety, and they prescribed me meds. When I get anxious, my heart beats so fast to the point I struggle to breathe, and not being able to breathe makes me panic, hence, making me more anxious, so now it’s 10x worse. My medicine helps handle the physiological effects of anxiety, so maybe try to get a check-up if you are able to! It really helped a lot.

Also, I turned to exposure therapy too, I signed up for group research projects in humanities, so it required a LOT of public speeches and talking to random people. (The medicine was DEFINITELY a necessity when I did this, I was nervous as shit everyday!) I can’t procrastinate this or sit it out since I have other members that would be affected, so I had no choice. Needless to say, I think it lessened my anxiety, and now I only need to take my meds if I get random attacks.

Maybe if youre in a store or restaurant you can ask for a recommendation if youre deciding between things! Or asking what dishes are good. Even if you dont go with what they recommend, asking could be something :)

Casual small talk with strangers! 
Saying yes to any social gathering you're invited to!
Reading books on subjects you're completely unfamiliar with!


My social anxiety is still pretty bad at times but all of the things above have really helped me manage and in some ways overcome bits of it. I also can recommend the other suggestions people in the thread above have mentioned as I'm sure along the way I did a little bit of those things too!

Always here if you want to chat privately about it.

@(m)tropy One of my New Year's resolutions was to sing karaoke and I gave up bc I was too scared, but this is my sign that I gotta do it now! Thank you!

Take a look at your city/county's tourism website and pick one of the things they recommend. I have done this multiple times and it helps me because I end up having to talk to strangers. And I end up finding new places, learning new things, and fun!

ooh as somebody that loves a person with ocd, i've got many of these exercises in my back pocket. this one you can do by yourself. a nice little day starter or a day ender, you pick. choose any interaction where you feel like maybe you came off a certain way. think about it, really sit with it. 

now you gotta really get absurd with it. tell yourself that they are still thinking about it. maybe they're talking to their whole friend group about it, their family. take it a step further. they're telling their whole block about you. eventually you'll realize this line of thinking is just as silly as you make it, because they aren't doing that. nobody's doing that. 

when you let yourself sit with the uncomfortable feeling, you learn how to manage it more and more. but this one you can do when you really aren't going anywhere but just gotta do something to work on those people nerves. good luck, you got this !!