Best apps for social anxiety and CBT in 2026 – choose by need
Compare apps for social anxiety, CBT challenges, exposure, panic and everyday support – with clear limitations and open ownership disclosure.
Read the guide →Mindivate guides
Small steps for situations that feel big
Learn about social anxiety and find practical plans for situations you want to approach – at your pace, without needing to feel calm first.
Popular starting points
Start with a situation that matters to you
Nervous before a presentation? A plan for before, during and after
A concrete, CBT-inspired plan for presentation anxiety – from gradual practice to handling nervousness during the talk and overanalysing afterwards.
Read the guide →Social anxiety before a date – a concrete plan for the first date
Manage social anxiety before a date with small goals, less over-preparation, and a plan for anxiety before, during and after you meet.
Read the guide →Going to a party with social anxiety – small steps that make the evening possible
A concrete plan for parties with social anxiety: choose a level that fits, ease off avoidance, manage anxiety, and evaluate without overanalysing.
Read the guide →Exposure exercises for social anxiety – 30 ideas at different levels
Find 30 examples of gradual exposure exercises for social anxiety, and learn how to choose, carry out and evaluate a step that's just right.
Read the guide →Browse by topic
More guides for everyday social anxiety
Situations
Small talk with social anxiety – exercises from easy to hard
Practise small talk step by step with simple openers, follow-up questions and a CBT-inspired exposure ladder for everyday conversations.
Read the guide →Phone call anxiety – how to practise calling, step by step
A practical exposure ladder for phone call anxiety, with talking points, small exercises, and help easing off avoidance before and after the call.
Read the guide →Anxiety about eating in front of others – a gentle step plan
Small, gradual steps for social anxiety around eating with others, with a clear line drawn against eating-disorder concerns that need care.
Read the guide →Work and study
Nervous before a job interview – prepare without getting stuck
Prepare for a job interview with clear examples, gradual practice and strategies for managing nervousness without needing a perfect script.
Read the guide →Speaking up in meetings – an exposure ladder for work
Practise speaking up in meetings in small steps, reduce over-preparation, and handle self-criticism afterwards.
Read the guide →Understanding the pattern
Stop overanalysing social situations – from post-mortem to reflection
Learn to tell helpful reflection apart from self-critical overanalysis, and use a short routine after social situations.
Read the guide →Safety behaviours in social anxiety – safe now, harder later
Understand common safety behaviours in social anxiety and learn to ease off them gradually, without stripping away all your sense of safety at once.
Read the guide →Afraid of blushing or sweating around others
Understand the fear of visible nervousness and practise easing off self-monitoring, safety behaviours and gradual social exposure.
Read the guide →Relationships
Making friends with social anxiety – reaching out and following through
A realistic plan for reaching out, following up and building friendship gradually when social anxiety and avoidance get in the way.
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