Anxiety Skills

Practice Asking for Support

Asking for support (scripted practice) involves preparing and practicing clear, thoughtful scripts to comfortably reach out for emotional or practical help during times of anxiety or isolation. This skill helps overcome social anxiety and builds confidence in interpersonal communication by reducing uncertainty about initiating support conversations.

Overview

  • Difficulty:
  • Best Use:
    Best for preparing to reach out during anxious overwhelm or isolation
  • Time:
    10-15 min
  • Tools:

What to do

  1. Identify clearly the specific type of support you need (emotional, practical, or informational).
  2. Choose a supportive individual who you trust to reach out to, such as a friend, family member, or mental health professional.
  3. Write out a concise and clear script articulating your feelings, needs, and specific requests (e.g., "I�ve been feeling overwhelmed lately and could really use someone to talk to.").
  4. Practice your script multiple times to increase confidence and reduce anxiety about initiating the conversation.
  5. Schedule a specific time to reach out, ideally when both parties are likely available and calm.
  6. Initiate contact using your prepared script, remaining open to dialogue and feedback.
  7. Afterward, reflect on your experience, noting feelings of relief, connection, or areas for improvement.

When to use

Why it works

Scripted practice for asking support reduces anxiety by decreasing uncertainty and enhancing preparedness. Preparing scripts allows individuals to communicate their needs clearly and confidently, helping them effectively connect with others and receive meaningful support. This practice strengthens interpersonal relationships, reduces feelings of isolation, and builds emotional resilience, making future support-seeking easier and less stressful.

Benefits

  • Significantly lowers anxiety
  • Reduces feelings of depression and isolation
  • Enhances relationship quality
  • Builds effective communication skills
  • Strengthens social connections over time
  • Increases self-confidence in social situations
  • Enhances overall emotional well-being

Tips

  • Begin by scripting simple requests to build confidence gradually.
  • Practice aloud or with a trusted friend to enhance comfort.
  • Regularly update and adjust your scripts based on past experiences and evolving needs.
  • Integrate relaxation techniques such as deep breathing or mindfulness exercises before initiating conversations to manage pre-conversation anxiety.

What to expect

Variations

Troubleshooting

Frequently asked questions

Skill Categories
Communication
Social
Issues Addressed by Skill
Anxiety
Depression
Relationships
Social Anxiety
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