Write down a few actions that you find daunting, anxiety-inducing, or scares you in everyday life—e.g., finding someone to eat lunch with, talking to a teacher, or getting ready for an event.

Rank your fears from 1 (not scared) to 10 (avoid at all costs). Circle the ones with the highest scores.

Talk about the situations you circled, where you tend to have the most fear or anxiety, with a friend or loved one.

Choose a specific fear with your friend to face head-on. Plan how you’ll deal with it, ensuring you’re going beyond your comfort zone.

As you go through the activity together, check-in regularly on how you’re feeling on the 1-10 point scale with your companion. Aim to execute your plan, but have a code word to stop if it becomes too daunting or your anxiety gets too high. Just remember, the more you can persevere, the stronger and more confident you’ll feel!

Be sure to pre-plan and make time for something fun to do afterward; you deserve a reward!