Identify specific situations that trigger your anxiety
Start with small, manageable social interactions
Practice deep breathing before and during social situations
Challenge negative thoughts about how others see you
Focus attention on the other person instead of yourself
Prepare a few simple conversation starters
Make eye contact for short periods
Practice active listening
Gradually increase exposure to social situations
Avoid avoiding social situations whenever possible
Limit caffeine and other stimulants if they increase anxiety
Get enough sleep and exercise regularly
Use relaxation techniques like mindfulness or grounding
Set realistic social goals
Accept that awkward moments happen to everyone
Stop aiming for perfection in conversations
Join groups or activities based on your interests
Practice social skills with trusted friends or family
Keep a record of progress and small wins
Seek help from a therapist if anxiety is severe or persistent