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

Practise saying one clear invitation for a coffee out loud. A yes, a 'not this week' and a kind no all complete the level, and each answer is fixed in advance, so it says nothing about you. Completion-only practice; nothing scores how you asked. 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 Mia — fellow runner accepting a Saturday coffee invitation
• Medium Jordan — colleague suggesting coffee next week instead
• Hard Elena — neighbour declining a coffee invite with kindness

Practise hearing a no, a maybe, and a no from someone you'll keep seeing, and replying in a sentence or two without asking why or asking again. Each answer is fixed in advance. 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 Owen — climbing friend calling back with a gentle no
• Medium Freya — busy friend responding with an open-ended maybe
• Hard Aisha — pottery classmate agreeing to keep things friendly and normal

Practise arranging a first meet-up the safer way: a public place, your own way there and back, keeping it public when someone suggests their home, and changing plans directly rather than going quiet. Completion-only practice; it doesn't replace your own judgement in real life. 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 Kai — online match confirming Saturday café plans and travel
• Medium Rosie — match suggesting home dinner redirected to a public café
• Hard Sam — match notified kindly of a plan cancellation or reschedule

Practise a first phone or video call: introducing yourself, breaking a pause with an easy question, and politely keeping your street and surname private. Completion-only practice at your own pace; nothing measures how you came across. 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 Dani — enthusiastic match on an agreed ten-minute introductory call
• Medium Marcus — thoughtful match comfortable with conversational pauses
• Hard Priya — curious match asking for personal location and surname

Practise raising a small issue at home: washing-up with a flatmate, late-night TV with a neighbour, and a disagreement about a bill. One issue, one request, one agreed next step; parking it for later counts. Completion-only practice; not legal, tenancy or financial advice. 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 Jamie — cooperative flatmate agreeing a kitchen washing-up routine
• Medium Mrs Okafor — neighbouring resident agreeing to lower late-night television
• Hard Tariq — flatmate discussing heating bills agreed to review on Saturday

Practise small first steps back into social life: ringing an old friend after a long gap, asking about a beginners' group, and keeping a first meet-up to an hour. Saying you're out of practice is optional; nobody asks why. 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 Ruth — long-time friend delighted by an unexpected catch-up call
• Medium Dev — badminton coordinator answering questions for beginner sessions
• Hard Lena — first café meet-up agreeing to a comfortable one-hour limit