Explore a social conversation at your own pace.

Practise the first thirty seconds with someone new: say hello and your name, ask one simple question, and end the chat yourself. Completion-only practice at your own pace; nothing scores personality or confidence. Practice, not therapy: if anxiety is affecting daily life, a GP can help, or in England you can refer yourself to NHS Talking Therapies (you need to be registered with a GP). Samaritans are free on 116 123, any time. In an emergency call 999.

• Easy Priya — new neighbour welcoming you to the building
• Medium Ben — fellow beginner waiting outside pottery class
• Hard Hannah — friendly colleague at a busy housewarming

Practise the three moves that keep a chat going: ask a question, respond to the answer, and say something about yourself, including when someone gives short answers. Completion-only practice at your own pace; nothing scores how interesting you are. Practice, not therapy: if anxiety is affecting daily life, a GP can help, or in England you can refer yourself to NHS Talking Therapies (you need to be registered with a GP). Samaritans are free on 116 123, any time. In an emergency call 999.

• Easy Sam — old acquaintance catching up about the allotment
• Medium Leo — fellow book club member with concise replies
• Hard Grace — friendly pub quiz encounter while waiting for your date

Practise three calls people often put off: booking a table, asking a GP receptionist for a routine appointment, and returning a faulty item. Every fact is supplied, so all you need to do is speak. Completion-only practice at your own pace. Practice, not therapy: if anxiety is affecting daily life, a GP can help, or in England you can refer yourself to NHS Talking Therapies (you need to be registered with a GP). Samaritans are free on 116 123, any time. In an emergency call 999.

• Easy Marco — restaurant host taking a dinner table reservation
• Medium Janet — surgery receptionist booking a routine consultation
• Hard Tom — customer services assistant processing a lamp return

Practise saying no without over-explaining: to a sales call, to a friend's big night out, and to a street fundraiser who asks twice. No reason is ever required. Completion-only practice at your own pace; nothing judges how assertive you sound. Practice, not therapy: if anxiety is affecting daily life, a GP can help, or in England you can refer yourself to NHS Talking Therapies (you need to be registered with a GP). Samaritans are free on 116 123, any time. In an emergency call 999.

• Easy Chris — upbeat broadband sales representative on the phone
• Medium Nadia — friend warmly inviting you to a big weekend night out
• Hard Ray — polite street fundraiser asking for monthly support