Identify specific situations that trigger anxiety
Challenge negative thoughts with realistic alternatives
Practice gradual exposure to feared social situations
Start with low-pressure interactions
Prepare simple conversation starters
Focus attention outward instead of on yourself
Use slow breathing to reduce physical tension
Reduce avoidance behaviors
Set small, achievable social goals
Rehearse social skills in advance
Join structured group activities
Limit caffeine and other stimulants
Maintain regular sleep, exercise, and nutrition
Practice self-compassion after awkward moments
Track progress over time
Seek therapy, especially cognitive behavioral therapy
Consider medication with a qualified clinician if needed