Sure, here are some practical exercises for challenging negative self-talk and improving active listening:

Challenging Negative Self-Talk: 

- Identify a specific social situation that is difficult for you. Write down the negative thoughts or beliefs you have about that situation. For example, "I'm going to say something stupid and embarrass myself." 
- Then ask yourself if there is evidence to support or refute these thoughts. For example, "Have I ever said something stupid before?" 
- Come up with more realistic, balanced thoughts based on the evidence. For example, "Sometimes I say things that don't come out right but most people don't care and it doesn't affect how they see me as a person."

Improving Active Listening:

- Choose a conversation partner - this can be someone you know well or someone new.
- Set a goal of repeating back at least three things they say during your conversation.
- As they speak, try to focus solely on what they're saying rather than planning your response.
- Repeat back what they've said using similar phrasing when appropriate (e.g., "So what you're saying is ____").
- If you're unsure about what was said or need clarification, ask open-ended questions such as "Can you tell me more about ___?"
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