Unravel your anxiety
Speedrun through Social Anxiety
In this "choose your own adventure" activity you'll navigate your first day at college and speedrun various scenarios that may trigger your social anxiety. But don't worry, you'll also get to learn about some coping techniques that you can use to calm your mind and body when you start to feel overwhelmed.
start
Let's Branch Out
Choose your path
It's your first day of college and you're feeling nervous about interacting with new students, faculty, and staff. You get to the campus early with plans to check out Campus Center and maybe grab a bite to eat before class but suddenly feel overwhelmed by the hustle and bustle of the crowd around you.
You take a few deep breaths and head to Campus Center to sit, eat breakfast, and hang out before your first class.
You decide not to check out Campus Center after all and speed walk to your first class in hopes of getting away from the crowd as quickly as possible.
You see some benches in the courtyard next to Campus Center and make your way over to sit for a few minutes, ground yourself, and calm your nerves.
Branching Scenario
Managing social anxiety
You get to Campus Center and see that some students have already made their way there. You spot some groups talking and laughing, other students sitting by themselves eating breakfast or on their laptops, and a few empty tables. You're hesitant about approaching anyone.
You get a small breakfast bento and make your way to an empty table in the corner to eat, hoping to avoid any interactions before heading to class.
After grabbing something for breakfast, you give yourself a mental boost then decide to approach a small group of students and introduce yourself.
You decide to look at some flyers on a bulletin board to distract yourself from your nerves.
Branching Scenario
Managing Social Anxiety
You approach the benches in the courtyard next to Campus Center and see that some are already occupied but there's one empty one left.
You sit at the empty bench for a few minutes, take a few deep breaths, then decide to head to campus center once you feel a little more calm.
You find yourself not quite ready for socialization but take some time to enjoy the fresh air, smiling at students who walk past despite feeling awkward.
You muster the courage to approach a bench occupied by another student, deciding to say hi even though you're nervous.
Branching Scenario
Managing Social Anxiety
After mentally hyping yourself up a bit, you approach a table with a small group of students. The students look over and smile at you, seeming friendly and welcoming. You feel your heart pounding and your hands starting to shake a bit.
At the last second you feel too overwhelmed and turn around, leaving the table. You hustle out of Campus Center and head to your class.
You give a small "Hi" but keep a bit of distance, still feeling a bit unsure about starting a conversation.
You smile and introduce yourself before asking if you can join them, despite feeling nervous.
Branching Scenario
Managing social anxiety
You're perusing some flyers at the bulletin board when another student walks up next to you. They start looking at the flyers posted also seeming nervous. You start to wonder if they're doing the same thing you are.
Feeling nervous and wanting to avoid any interaction, you skedaddle away and head to your first class.
You say "Hi" to the student and decide to start a conversation about some of the upcoming events on the flyers. You chat for a bit then head to class.
Still too hesitant to socialize but unable to concentrate on the flyers, you give the student a small smile and leave to sit in the courtyard outside.
Branching Scenario
Managing social anxiety
As you approach the student on the bench you feel yourself tense up as the nerves hit.
You walk up to the student and ask to join them. You chat a bit and find out that you're coincidentally there for the same class. Who would've thought?
Before your heart practically pounds out of your chest you swivel around and make a beeline to your class instead.
Suddenly deciding that you're not ready to chat you end up walking right past the bench entirely and decide to explore the campus before going to class.
Branching Scenario
managing social anxiety
The group at the table smile at you and invite you to sit with them. You pull out a chair and join the table still feeling a bit of apprehension.
Despite your initial worry, you begin to open up and chat about your majors and classes. You swap phone numbers and plan for future study sessions.
Still a bit nervous you let the others lead the conversation until you feel more comfortable. When it's time for class you say a short goodbye and leave.
You ask them about their hobbies and find some shared interests. Feeling relief, you push yourself out of your comfort zone and ask to hang out sometime.
Branching Scenario
managing social anxiety
As you sit outside you give yourself a moment to get grounded and take in the sights and sounds around you.
Still plagued by unease you end up getting up and speeding over to class hoping that the day will pass by quickly.
After taking a few minutes to calm your nerves, you build up the courage to attempt to talk to a student sitting at one of the other benches.
You enjoy the nice breeze and take some time to people-watch before leisurely heading to class.
Branching Scenario
Managing social anxiety
You finally arrive at your first class and realize that you're not the first one there. You do a quick scope of the students who are already there and the seats available.
You walk in confidently, choose a desk to sit at, and turn to introduce yourself to the student sitting next to you.
You sit at an empty desk quietly and wait for the instructor to begin. While you're not fully opposed to conversation you don't plan to initiate one.
You scurry to the back to find a seat in the corner hoping to avoid interaction and keeping your fingers crossed that you remain unnoticed.
Branching Scenario
managing social anxiety
Your first class has ended and as you exit you feel a sense of relief. You manage to get through the rest of your day and once you're comfortable at home you begin to check in with yourself and think back on your actions, reflecting on the day.
Reflect on your wins for the day! Think about what went well and give yourself a reminder that everyone feels anxious sometimes.
Focus on all your "mistakes" for the day and think about what you could've done better.
Feeling overwhelmed, you immediately switch your attention to something else (like playing video games or going out) to avoid thinking about the day.
positive reflection? we love to see it!
Reflecting on your wins for the day is a great way to celebrate yourself.
At the same time, reminding yourself that feeling anxious sometimes is normal is a great way to give yourself some leniency to feel those feelings in future scenarios. Choosing to reflect on the day is another great way to increase your self-awareness and become more in tune with your emotions, thoughts, and behaviors. If you find yourself feeling anxious at times throughout the day you can use some strategies such as: - Seeking out social support: Connecting with friends and family when you begin to feel anxious can be helpful. Sometimes a quick text or call is all you need to subdue your nerves. - Meditation: Taking a few minutes to meditate or do some deep breathing is a quick way to help regulate some of your anxiety and stress. - Exercise: Taking a short walk or even doing a full body workout is a great way to relieve stress and anxiety. Exercising releases endorphins which help boost your mood.
Restart
Branching Scenario
Let's reframe negative thinking
not all mistakes are wrong and it's okay to have an off day!
Things that you may consider as "mistakes" aren't always a bad thing. Choosing not to socialize when you don't feel ready can sometimes give you time to focus on calming your nerves. We all may experience negative thoughts at times and that's okay, but it's important to deal with negative thoughts in a healthy way and not let them overwhelm you. When you start to have negative thoughts, instead of punishing yourself for "mistakes" try reframing your thoughts using these coping strategies: - Identify your triggers and stressors: Spend some time reflecting on specific things, people, or events that make you anxious. Recognizing your triggers and stressors can allow you to better prepare and develop management strategies that you can use in future events. - Setting "Worry Time": Instead of worrying the whole day, schedule some time in the evenings to focus on things you're worried about. Do this when you're comfortable and in a safe environment so that you can look into problem solving or give yourself adequate time to feel your feelingd and accept things that are unchangeable.
Restart
Branching Scenario
Let's practice acknowledgement
Avoiding your worries may lead to more anxiety so practice
While distracting yourself can sometimes help alleviate anxiety and can be helpful in some situations, it's not the best solution for longevity. Sometimes you have to face your challenging feelings in order to seek out management strategies that can help you in the event that you face a similar situation in the future. Some coping techniques that you can use instead of avoidance include the following: - Practicing mindfulness: Practice being fully present and taking a mental note of your thoughts, feelings, and bodily sensations without. You may notice some negative thoughts or uncomfortable bodily sensations but let yourself feel them without any judgement or reactivity. Mindfulness is all about observing your present experience without getting carried away by worries of the future. - Journaling: Taking some time to write down your thoughts and feelings can help you better understand yourself and your emotions. You can spend as little as five minutes or as long as you want journaling so it's a flexible, lowstakes way to start checking in with yourself.
Restart
Social Anxiety Scenario - Unravel your anxiety
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Created on April 1, 2025
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Transcript
Unravel your anxiety
Speedrun through Social Anxiety
In this "choose your own adventure" activity you'll navigate your first day at college and speedrun various scenarios that may trigger your social anxiety. But don't worry, you'll also get to learn about some coping techniques that you can use to calm your mind and body when you start to feel overwhelmed.
start
Let's Branch Out
Choose your path
It's your first day of college and you're feeling nervous about interacting with new students, faculty, and staff. You get to the campus early with plans to check out Campus Center and maybe grab a bite to eat before class but suddenly feel overwhelmed by the hustle and bustle of the crowd around you.
You take a few deep breaths and head to Campus Center to sit, eat breakfast, and hang out before your first class.
You decide not to check out Campus Center after all and speed walk to your first class in hopes of getting away from the crowd as quickly as possible.
You see some benches in the courtyard next to Campus Center and make your way over to sit for a few minutes, ground yourself, and calm your nerves.
Branching Scenario
Managing social anxiety
You get to Campus Center and see that some students have already made their way there. You spot some groups talking and laughing, other students sitting by themselves eating breakfast or on their laptops, and a few empty tables. You're hesitant about approaching anyone.
You get a small breakfast bento and make your way to an empty table in the corner to eat, hoping to avoid any interactions before heading to class.
After grabbing something for breakfast, you give yourself a mental boost then decide to approach a small group of students and introduce yourself.
You decide to look at some flyers on a bulletin board to distract yourself from your nerves.
Branching Scenario
Managing Social Anxiety
You approach the benches in the courtyard next to Campus Center and see that some are already occupied but there's one empty one left.
You sit at the empty bench for a few minutes, take a few deep breaths, then decide to head to campus center once you feel a little more calm.
You find yourself not quite ready for socialization but take some time to enjoy the fresh air, smiling at students who walk past despite feeling awkward.
You muster the courage to approach a bench occupied by another student, deciding to say hi even though you're nervous.
Branching Scenario
Managing Social Anxiety
After mentally hyping yourself up a bit, you approach a table with a small group of students. The students look over and smile at you, seeming friendly and welcoming. You feel your heart pounding and your hands starting to shake a bit.
At the last second you feel too overwhelmed and turn around, leaving the table. You hustle out of Campus Center and head to your class.
You give a small "Hi" but keep a bit of distance, still feeling a bit unsure about starting a conversation.
You smile and introduce yourself before asking if you can join them, despite feeling nervous.
Branching Scenario
Managing social anxiety
You're perusing some flyers at the bulletin board when another student walks up next to you. They start looking at the flyers posted also seeming nervous. You start to wonder if they're doing the same thing you are.
Feeling nervous and wanting to avoid any interaction, you skedaddle away and head to your first class.
You say "Hi" to the student and decide to start a conversation about some of the upcoming events on the flyers. You chat for a bit then head to class.
Still too hesitant to socialize but unable to concentrate on the flyers, you give the student a small smile and leave to sit in the courtyard outside.
Branching Scenario
Managing social anxiety
As you approach the student on the bench you feel yourself tense up as the nerves hit.
You walk up to the student and ask to join them. You chat a bit and find out that you're coincidentally there for the same class. Who would've thought?
Before your heart practically pounds out of your chest you swivel around and make a beeline to your class instead.
Suddenly deciding that you're not ready to chat you end up walking right past the bench entirely and decide to explore the campus before going to class.
Branching Scenario
managing social anxiety
The group at the table smile at you and invite you to sit with them. You pull out a chair and join the table still feeling a bit of apprehension.
Despite your initial worry, you begin to open up and chat about your majors and classes. You swap phone numbers and plan for future study sessions.
Still a bit nervous you let the others lead the conversation until you feel more comfortable. When it's time for class you say a short goodbye and leave.
You ask them about their hobbies and find some shared interests. Feeling relief, you push yourself out of your comfort zone and ask to hang out sometime.
Branching Scenario
managing social anxiety
As you sit outside you give yourself a moment to get grounded and take in the sights and sounds around you.
Still plagued by unease you end up getting up and speeding over to class hoping that the day will pass by quickly.
After taking a few minutes to calm your nerves, you build up the courage to attempt to talk to a student sitting at one of the other benches.
You enjoy the nice breeze and take some time to people-watch before leisurely heading to class.
Branching Scenario
Managing social anxiety
You finally arrive at your first class and realize that you're not the first one there. You do a quick scope of the students who are already there and the seats available.
You walk in confidently, choose a desk to sit at, and turn to introduce yourself to the student sitting next to you.
You sit at an empty desk quietly and wait for the instructor to begin. While you're not fully opposed to conversation you don't plan to initiate one.
You scurry to the back to find a seat in the corner hoping to avoid interaction and keeping your fingers crossed that you remain unnoticed.
Branching Scenario
managing social anxiety
Your first class has ended and as you exit you feel a sense of relief. You manage to get through the rest of your day and once you're comfortable at home you begin to check in with yourself and think back on your actions, reflecting on the day.
Reflect on your wins for the day! Think about what went well and give yourself a reminder that everyone feels anxious sometimes.
Focus on all your "mistakes" for the day and think about what you could've done better.
Feeling overwhelmed, you immediately switch your attention to something else (like playing video games or going out) to avoid thinking about the day.
positive reflection? we love to see it!
Reflecting on your wins for the day is a great way to celebrate yourself.
At the same time, reminding yourself that feeling anxious sometimes is normal is a great way to give yourself some leniency to feel those feelings in future scenarios. Choosing to reflect on the day is another great way to increase your self-awareness and become more in tune with your emotions, thoughts, and behaviors. If you find yourself feeling anxious at times throughout the day you can use some strategies such as: - Seeking out social support: Connecting with friends and family when you begin to feel anxious can be helpful. Sometimes a quick text or call is all you need to subdue your nerves. - Meditation: Taking a few minutes to meditate or do some deep breathing is a quick way to help regulate some of your anxiety and stress. - Exercise: Taking a short walk or even doing a full body workout is a great way to relieve stress and anxiety. Exercising releases endorphins which help boost your mood.
Restart
Branching Scenario
Let's reframe negative thinking
not all mistakes are wrong and it's okay to have an off day!
Things that you may consider as "mistakes" aren't always a bad thing. Choosing not to socialize when you don't feel ready can sometimes give you time to focus on calming your nerves. We all may experience negative thoughts at times and that's okay, but it's important to deal with negative thoughts in a healthy way and not let them overwhelm you. When you start to have negative thoughts, instead of punishing yourself for "mistakes" try reframing your thoughts using these coping strategies: - Identify your triggers and stressors: Spend some time reflecting on specific things, people, or events that make you anxious. Recognizing your triggers and stressors can allow you to better prepare and develop management strategies that you can use in future events. - Setting "Worry Time": Instead of worrying the whole day, schedule some time in the evenings to focus on things you're worried about. Do this when you're comfortable and in a safe environment so that you can look into problem solving or give yourself adequate time to feel your feelingd and accept things that are unchangeable.
Restart
Branching Scenario
Let's practice acknowledgement
Avoiding your worries may lead to more anxiety so practice
While distracting yourself can sometimes help alleviate anxiety and can be helpful in some situations, it's not the best solution for longevity. Sometimes you have to face your challenging feelings in order to seek out management strategies that can help you in the event that you face a similar situation in the future. Some coping techniques that you can use instead of avoidance include the following: - Practicing mindfulness: Practice being fully present and taking a mental note of your thoughts, feelings, and bodily sensations without. You may notice some negative thoughts or uncomfortable bodily sensations but let yourself feel them without any judgement or reactivity. Mindfulness is all about observing your present experience without getting carried away by worries of the future. - Journaling: Taking some time to write down your thoughts and feelings can help you better understand yourself and your emotions. You can spend as little as five minutes or as long as you want journaling so it's a flexible, lowstakes way to start checking in with yourself.
Restart