Self-Compassion for Social Anxiety
A shame-focused self-compassion writing intervention
A free, evidence-based writing intervention for individuals experiencing high levels of social anxiety and shame. Through guided exercises in mindfulness, common humanity, and self-kindness, you will learn to respond to shame with self-compassion.
How to Use This Intervention
Stage 1 — Complete twice
Learn about shame and self-compassion, then practice mindfulness, common humanity, and self-kindness through guided writing.
Stage 2 — Complete three times
Address fears of self-compassion, deepen your practice, and create a personal self-compassion phrase.
15–20 minutes per session
2–3 days between sessions, over two weeks
Find a quiet, private space free from distractions
What has the research shown?
In a randomized controlled study, this intervention significantly reduced shame and social anxiety while increasing self-compassion, with gains maintained at one-month follow-up.
If you are completing this with your therapist, or if you are a therapist, click here for instructions.
All your responses stay on your device. Nothing is sent to any server.