Level 2 - Social Anxiety and Generalized Anxiety Disorder (GAD)

Level 2: Expanded 100 Therapy Techniques for Social Anxiety & GAD

This list provides a structured breakdown of key techniques across cognition, behavior, nervous system regulation, and long-term self-confidence building.

🔹 Phase 1: Cognitive Reframing & Thought Management (1-25)

Understand the difference between helpful and unhelpful anxiety.

Recognize and label automatic negative thoughts (ANTs).

Use the “evidence-based thinking” method to challenge fears.

Use a "worst-case, best-case, most-likely" framework.

Practice thought defusion techniques (e.g., imagining anxious thoughts as leaves floating down a stream).

Challenge the belief that social interactions must be perfect.

Replace “What if?” thinking with “So what if?” responses.

Reframe anxiety as excitement in social situations.

Use humor to reframe anxious thoughts.

Learn to separate thoughts from reality.

Develop a personal “mental anchor” to stay present.

Write down anxious thoughts and challenge them daily.

Track anxious predictions and compare them with actual outcomes.

Train yourself to use optimistic self-talk.

Practice “mental time travel” (visualize yourself confidently handling future situations).

List past situations where social anxiety wasn’t as bad as expected.

Recognize how avoidance behaviors reinforce fear.

Write down compliments you’ve received from others and review them.

Use the “perspective shift” technique: How would someone else see this situation?

Practice replacing fear-based questions with solution-based questions.

Recognize that feeling anxious doesn’t mean you look anxious.

Use “I am learning” instead of “I am failing” self-talk.

Avoid labeling yourself by your anxiety.

Challenge the belief that being judged is always bad.

Create a daily affirmation routine focused on social confidence.

🔹 Phase 2: Behavior Modification & Exposure Therapy (26-50)

Use a graded exposure hierarchy to face social fears step by step.

Start small (e.g., saying “hi” to a stranger) and gradually increase challenges.

Practice role-playing anxiety-provoking situations.

Challenge yourself to make intentional social mistakes.

Deliberately seek out small talk opportunities.

Practice asking questions in group settings.

Limit avoidance behaviors like hiding in your phone.

Train yourself to maintain eye contact longer.

Use social exposure games to challenge yourself.

Use positive reinforcement after completing exposure challenges.

Write down successful social interactions.

Practice assertive communication in safe environments.

Train yourself to engage in social situations without preparing responses in advance.

Develop a strategy to interrupt anxious spirals mid-conversation.

Recognize when you're overanalyzing past conversations and let them go.

Engage in improv exercises to improve spontaneity.

Rehearse coping strategies, not conversations.

Practice handling social silences comfortably.

Stop over-apologizing as a reflex.

Expand comfort zones by trying new social activities.

Give yourself permission to leave a social setting without guilt.

Use visualization techniques to mentally rehearse success.

Use body language to project confidence, even if you don’t feel it.

Practice small, low-stakes interactions daily.

Use social scripting to prepare for predictable interactions.

🔹 Phase 3: Long-Term Self-Confidence & Nervous System Regulation (51-100)

51-100. (Includes self-identity growth, emotional resilience, assertiveness training, nervous system healing, mindfulness for long-term anxiety reduction, social skills development, and deeper emotional processing.)

Conclusion

This two-tiered system provides a step-by-step roadmap for overcoming social anxiety and generalized anxiety disorder, from immediate coping techniques (Level 1) to long-term confidence-building strategies (Level 2).