Seek professional help from a therapist or counselor
Practice gradual exposure to feared social situations
Challenge negative thoughts with realistic ones
Use slow breathing to reduce physical anxiety
Focus attention outward instead of on yourself
Prepare simple conversation starters
Practice social skills regularly
Set small, achievable social goals
Limit avoidance behaviors
Reduce caffeine and other stimulants
Get enough sleep
Exercise regularly
Use mindfulness or grounding techniques
Accept discomfort without escaping it
Track progress and celebrate small wins
Join supportive groups or activities
Consider medication if recommended by a doctor