Breaking a feared social situation into smaller, measurable steps makes it easier to practise exposure without feeling pushed straight into the hardest task. Social Anxiety Information Sheet 11: Situational Exposure explains how to plan graded exposure for social anxiety, rate distress from 0 to 100, set PRAMS goals, and record progress in a simple exposure diary.
This social anxiety situational exposure PDF worksheet helps users turn avoided social situations into a clear, gradual practice plan. It is designed for adults or older teenagers who experience anxiety around pubs or social venues, speaking up, being assertive, or staying present in everyday interactions. It can be used in counselling sessions, wellbeing support, guided self-help, home learning or between-session practice.
The worksheet supports graded exposure by asking the user to list feared situations, rate expected distress from 0 to 100, and shape each step so it feels challenging but manageable. It also introduces PRAMS goals, encourages realistic planning, and shows how to vary details such as who is there, what happens, the location, timing and length of the practice.
Use the diary section to record predictions, actual distress levels, coping strategies, safety behaviours and what was learned after each attempt. The worked example for visiting a pub makes the process easier to understand, while the blank structure can be adapted for other social situations. Practitioners may also use it when planning session tasks, homework activities and follow-up discussions. View, download or print the worksheet to support structured exposure practice and review progress over time.
