Sure.

Here are some exercises for bullet one:
- Pay attention to the thoughts you have about yourself during social situations. Pick a few thoughts that stood out to you and try to understand the cause. Did you have those thoughts because you were feeling insecure about yourself? Or did something happen in the situation to cause you to think that?
- Look for positive qualities in yourself. While it's understandable that you may be feeling negative about yourself, especially when you have social anxiety, it's important to have a nuanced opinion about who you are. Pay attention to moments when people react positively to you or have complimented you in the past. It may also be helpful to pay attention to qualities people find attractive in liked individuals, and look for similarities between you and them.

Here are some exercises for bullet two:
- Think less about what you want to tell another person. It may be helpful to check in with yourself after they speak to summarize what the other person said.
- Pay attention to body language. This will come with practice as you observe other people's reactions during conversations.
- Try to ask some questions about themselves or bring up things they've previously said. This will show that you are paying attention to them.

Overall, it may take time to see results from these exercises, but they are critical to building stronger social skills.
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