WalkTheTalk Social Anxiety Peer Support and Practice Group

👋 Welcome! We're a group of friendly people from all walks of life looking to overcome social anxiety.

We offer a weekly drop-in session where you can meet others living with social anxiety, get help with struggling moments, stay motivated and accountable in cognitive therapy and practice socialising in a safe space.

"The best thing I do for anxiety" WalkTheTalk attendee

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💪 We combine peer support with a process

We combine the power of social connections and follow a process outside of the group grounded in science (Cognitive Therapy for Social Anxiety Disorder, or CT-SAD - what's used clinically in the NHS, only it's our own group-flavoured take on it, along with other things we find helpful).

When you join we'll give you lots of free resources to try it yourself and follow along. The aim is that over time you feel confident to can gradually face life and grow bigger than your anxiety.

"I felt empowered after speaking today" WalkTheTalk attendee

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😊 Your host and what to expect

I'm Tom, the organiser (and anxiety sufferer), and I created this group as something I wish I had when I was in the darker days of my anxiety. Through lots of trial, error and practice I'm a lot more confident than I was. We've had hundreds of people join us over the past couple of years and have witnessed many incredible journeys of our members growing.

I'll be your host on the evening. When you join and RSVP for the first time I'll send you an email with info like:

• What to expect at your first session
• More on the process we follow and links to a guide to do it yourself
• Templates and ideas for things to try

If you'd like to just listen in to start with, that's fine!

"I felt like I'd accomplished something" WalkTheTalk attendee

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🤔 Frequently asked questions

What stage are people at in their journey? Can I join at any time?
You'll find a mix. Our groups are often attended by mostly returning members (maybe 75% of attendees) and some new members. We all have different experiences, come from a different starting place and experience social anxiety differently.
Be patient and kind to yourself; there is no rush, and your group is there to support, motivate and encourage you.

It is important to resist comparing yourself to others (easier said than done, we know) and instead focus on your own progress against where you were yesterday or before.

You can join at any time. We don't have a start or end to a 'programme' of sorts, rather just weekly drop-in sessions. Anyone can pick up the process at any time. You can return as often as is helpful.

I feel anxious joining. Do I need to speak or even have my camera on?
By nature, many of our members are nervous the first time they join or it takes multiple attempts and significant energy to muster to join. You’re not alone and it’s fine to feel that way and to go at your own pace. Many of us started that way. Our groups are safe spaces made up of people in the same position.

When you RSVP or join, you'll receive an email with links to a video of your facilitator and some reading on what to expect at your first session.

There is no pressure to ‘do’ anything when you’re at your group. You don’t have to speak at first, you can just listen in, and if you join an online group, you can even start with your camera off.

As scary as it may seem the first time, there’s natural power to overcoming social anxiety with the help of a supportive and safe social group.

What happens at my first meeting?
When you arrive at your first session, listen in and introduce yourself if you feel up to it. There is no pressure to talk, but you may find that it is helpful to vocalise your feelings in a safe environment. We’ve all been where you are.

How does this differ from 1-1 therapy?
We follow Cognitive Therapy for Social Anxiety Disorder (CT-SAD) as closely as possible. This is the gold standard treatment developed by the team at OxCADAT (Oxford Centre for Anxiety Disorders and Trauma) and what would be ‘prescribed’ on the NHS when you have 1-1 therapy.

While we follow it as closely as possible we deviate in some areas that are tricky to replicate outside of a 1-1 therapy environment and we enrich it in other areas, such as the emphasis on continual behavioural experiments or ‘challenges’ and the peer support group you’ll get.

People use the group sessions alongside, before and after therapy. Not everyone has experienced therapy either. We often find therapists recommend their clients join a group like ours for practice, motivation and additional peer support.

If you've done some of the CT-SAD work before in therapy, then you have a great head start. Use the group to extend the practice beyond your 1-1 sessions.

Is this really all free?
As it’s peer-led, there are very few operating costs. We're just people living with social anxiety doing our best to help one another and ourselves grow.

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📜 What are the house rules?
Core principles
These are the glue that binds groups together and help us all:

1. Confidence: anonymity creates a safe space.
2. Respect: we don’t judge.
3. Mutual aid: we lift others when we’re up and know others will do the same when we’re down.
4. Hope: we never give up looking for it.
5. Self-care: we practice it and encourage others to do the same.

Expectations
What we expect of everyone joining groups.

• Commit to the full time. This shows that you are committed to supporting others and being supported yourself.
• No confidential information. This is a safe space for everyone, and we want to protect everyone’s confidentiality.
• Be respectful to one another. This means being kind, compassionate and supportive. It also means avoiding offensive language or behaviour.
• No offensive material. This includes anything that is sexually suggestive, violent, discriminatory or triggering.
• Keep it anonymous and no posting meeting content on social media. This helps to protect everyone’s privacy and confidentiality.
• Adults only. Peer groups are for adults over the age of 18 only.

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📖 Why does this exist?

Even at the best of times, most of us feel nervous for a big speech or social interaction (hello, conference presentation or meeting your partner’s parents for the first time). But the pandemic has made our lives smaller, giving us fewer opportunities to practice and making us more insulated.

I feel this (I’m Tom). I went from not thinking twice when presenting to large audiences, to getting anxiety attacks in every day conversation or meetings. It’s rubbish, but getting frustrated doesn’t help, and the more you dwell on it and the more expectation you heap on yourself, the more you fret.

One day a few months ago I decided to stop beating myself up about it and the why me? and came up with a sort of ‘workout’ plan for myself. I started to throw myself into daily interactions outside of my comfort zone. Each time I dialled up the fear factor a little more (for example, making the audience size a little larger). Fast forward to today and I’m a lot more accepting, confident and comfortable than I was in those dark days.

I’ve also been here before. I know that anxiety won’t go away, but I do know that I enjoy the days when I remember when something used to trigger a spiral of anxiety.

I believe that confidence is a muscle. WalkTheTalk is about giving you an easy way to train yours.