Ask for help at work
Prepare a calm opening for requesting support on a task.
“I could use a bit of help with this task. Could we look at it together for a few minutes?”
Practise this in Tonen
tonenConversation practice for social anxiety
Sometimes the hardest part of a conversation is knowing how it might unfold. Tonen lets you practise conversations in private, explore different ways to respond and feel more prepared before the real moment arrives.
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When conversations feel overwhelming
For many people, especially those with social anxiety or who are neurodivergent, conversations can feel unpredictable and stressful. You might replay what you plan to say, worry about how it will land or freeze in the moment.
Practising a conversation beforehand can make it easier to approach the situation with more clarity and confidence.
Preparing to ask for help
Getting ready for a difficult conversation at work
Practising how to say no politely
Preparing to explain a need or boundary
Practice support that feels calm and useful
Private conversation practice
Practise conversations in a safe, private space before the real interaction happens.
Scenario-based preparation
Choose situations like asking for help, setting boundaries or declining invitations.
Explore different tone options
See how the same message can sound more direct, warmer or softer.
Reduce conversational stress
Practising beforehand can make real conversations feel less overwhelming.
Example conversation practice scenarios
These are practical moments you can prepare for in Tonen before the real conversation.
Prepare to say no
Find a clear way to decline without sounding abrupt.
“Thanks for thinking of me. I am not able to take this on right now.”
Practise this in TonenExplain a boundary
Practise wording that protects your time and energy.
“I work best when I have some uninterrupted time, so I might need to respond later.”
Practise this in TonenPrepare for a difficult conversation
Rehearse how to begin a hard conversation gently.
“I want to talk about something that has been on my mind so we can figure it out together.”
Practise this in TonenAsk for clarification
Reduce uncertainty by preparing a follow-up question.
“I want to make sure I understood correctly. Could you walk me through the next steps?”
Practise this in TonenLeave a conversation politely
Use an opt-out line when you need to pause and reset.
“I need to step away for now, but I can come back to this later.”
Practise this in TonenPractise before the conversation happens
Tonen's Practice Mode lets you rehearse conversations in private so the words feel more familiar when the moment arrives.
Step 1
Choose a situation
Select the conversation you want to prepare for.
Step 2
Explore responses
See different ways the conversation could unfold.
Step 3
Practise privately
Rehearse the wording until it feels more comfortable.
Why practising conversations can help
Practising a conversation beforehand can reduce uncertainty and help you think through what you want to say. It can also make it easier to approach situations that might otherwise feel overwhelming.
Reduce the pressure of finding the right words in the moment
Explore different ways to phrase something
Feel more prepared for real interactions
Who this is for
Autistic adults
ADHD teens and students
People with social anxiety
Anyone who wants to prepare before a difficult conversation
Feel more prepared for the conversations that matter
Use Tonen to practise conversations, explore tone options and approach difficult interactions with more clarity.
Start your 7-day free trial