Identify specific social situations that trigger anxiety
Start with small, manageable social interactions
Practice slow, steady breathing
Challenge negative thoughts with realistic alternatives
Focus attention on the other person, not yourself
Prepare a few simple conversation starters
Practice active listening
Maintain regular eye contact in comfortable amounts
Gradually expose yourself to feared situations
Avoid excessive avoidance and safety behaviors
Limit caffeine and other stimulants
Get enough sleep and exercise regularly
Use relaxation techniques before social events
Set small social goals and track progress
Accept that some discomfort is normal
Learn from each social experience
Practice self-compassion
Seek support from trusted friends or family
Join structured group activities
Consider cognitive behavioral therapy
Consult a mental health professional if symptoms are severe