Practice slow breathing
Challenge negative thoughts
Start with small social interactions
Prepare simple conversation topics
Make eye contact briefly
Focus on the other person, not yourself
Limit caffeine and alcohol
Get regular exercise
Sleep enough each night
Use relaxation techniques
Expose yourself gradually to social situations
Stop avoiding all social contact
Reframe mistakes as normal
Practice self-compassion
Join a support group
Talk to a therapist
Consider cognitive behavioral therapy
Ask a doctor about medication if needed