How to Deal with Social Anxiety

Feeling nervous or uncomfortable in social situations is a common experience for many people. However, for those who suffer from social anxiety, the fear and discomfort can be overwhelming and can significantly impact their day-to-day life. In this article, we’ll explore some ways to deal with social anxiety and help you feel more comfortable and confident in social situations.

Understanding Social Anxiety

Social anxiety is a type of anxiety disorder that is characterized by an intense fear of social situations. This fear can be so strong that it interferes with the person’s ability to function normally in everyday life. Social anxiety is often accompanied by physical symptoms such as sweating, blushing, and trembling.

It’s important to understand that social anxiety is a common condition and that you are not alone. According to the Anxiety and Depression Association of America, social anxiety affects approximately 15 million adults in the United States.

Seek Professional Help

If you are struggling with social anxiety, seeking professional help can be a valuable first step. A mental health professional can help you understand and manage your symptoms, develop coping strategies, and provide support as you work towards overcoming social anxiety.

Options for professional help include therapy, counseling, and medication. Cognitive-behavioral therapy (CBT) is a type of therapy that is especially effective for treating social anxiety. In CBT, you’ll work with a therapist to identify negative thought patterns and develop more positive and realistic ways of thinking.

Practice Self-Care

Practicing self-care can help reduce symptoms of social anxiety and improve your overall well-being. This includes getting enough sleep, eating a healthy diet, and exercising regularly.

Other self-care practices that can be helpful for managing social anxiety include breathing exercises, meditation, and yoga. These practices can help calm your mind and body and reduce feelings of anxiety.

Build a Support System

Building a support system can be helpful for managing social anxiety. This can include friends, family members, or support groups. Sharing your experiences with others who understand what you’re going through can help you feel less alone and provide you with a sense of validation.

It can also be helpful to have someone to talk to when you’re feeling anxious in a social situation. This person can provide you with reassurance and help you work through your feelings.

Practice Exposure Therapy

Exposure therapy is a type of therapy that involves gradually exposing yourself to the situations that trigger your anxiety. This can be a helpful technique for managing social anxiety, as it allows you to practice facing your fears in a controlled environment.

For example, if you’re anxious about public speaking, you might start by speaking in front of a small group of friends or family members. As you become more comfortable, you can gradually build up to speaking in front of larger groups or in more public settings.

Avoid Self-Medication

Many people with social anxiety turn to alcohol or other substances as a way to cope with their symptoms. However, self-medicating can be dangerous and can lead to addiction and other negative consequences.

If you’re struggling with social anxiety, it’s important to seek professional help and develop healthy coping strategies instead of relying on drugs or alcohol.

Challenge Your Negative Thoughts

One of the key features of social anxiety is negative self-talk. This means that you might have a constant inner dialogue that’s telling you that you’re not good enough, that people are judging you, or that you’re going to embarrass yourself.

Challenging these negative thoughts can be a helpful tool for managing social anxiety. One effective way to do this is to ask yourself if your thoughts are based on reality or if they’re just assumptions. Often, our negative thoughts are not based in fact, but are instead a result of our anxiety.


Social anxiety can be a challenging condition to manage, but there are many effective strategies that can help. Seeking professional help, practicing self-care, building a support system, practicing exposure therapy, avoiding self-medication, and challenging negative thoughts are all valuable tools for managing social anxiety and improving your quality of life. Remember that you are not alone, and that with time and effort, you can learn to manage your social anxiety and feel more comfortable and confident in social situations.


FAQs: How to Deal with Social Anxiety

1. What are some practical strategies to manage social anxiety?

There are different approaches to tackle social anxiety, such as Cognitive Behavioural Therapy, relaxation techniques, and exposure therapy. It is also important to establish a support system and communicate with trusted people. Positive self-talk, physical exercise, and a healthy lifestyle can also help deal with symptoms of anxiety.

2. Can social anxiety be completely cured?

While there is no surefire cure for social anxiety, many people learn to manage their symptoms effectively and lead fulfilling lives. With proper guidance, therapy, and support, individuals can find ways to challenge negative thoughts, modify behaviours, and cope with triggers. For some, medication may also be an option.

3. What if my social anxiety affects my work or study?

If social anxiety starts to impact your daily activities, it is important to seek professional help. Many workplaces and educational institutions offer counselling services, and there are also online resources available. It is possible to develop an individualised plan to manage social anxiety, which may include accommodations, therapy, or career and study modifications. It is important to speak up and advocate for your needs.


1. Alden, L. E., & Bieling, P. J. (2014). Interpersonal perspectives on social anxiety disorder. In P. M. G. Emmelkamp & T. Ehring (Eds.), The Wiley handbook of anxiety disorders (pp. 475-499). John Wiley & Sons, Inc.

2. Hofmann, S. G., & DiBartolo, P. M. (2010). Social anxiety disorder: Advances in psychotherapy evidence-based practice. Columbia University Press.

3. Rapee, R. M., & Heimberg, R. G. (1997). A cognitive-behavioral model of anxiety in social phobia. Behaviour Research and Therapy, 35(8), 741-756.