How to manage social anxiety.

Social anxiety can make everyday situations feel overwhelming. Maybe you notice your heart racing when you have to introduce yourself in a group, or you avoid joining conversations because you’re afraid of saying the wrong thing. Even simple tasks, like ordering food at a restaurant or making a phone call, can make you feel nervous. If this sounds familiar, you’re not alone. Many people struggle with social anxiety, but the good news is that there are ways to manage and overcome it.

Social anxiety is more than just shyness. It’s a deep fear of being judged, embarrassed, or rejected by others. This fear can make social situations stressful even when there is no real danger. You might replay conversations in your head, worrying that you said something wrong. You may avoid social gatherings because they feel too exhausting. While these feelings can be difficult, social anxiety doesn’t have to control your life.

Start small and build your confidence.

Overcoming social anxiety doesn’t mean throwing yourself into overwhelming situations right away. It’s about taking small steps that help you build confidence over time. If starting a conversation with a stranger feels too scary, begin with something simpler, like making eye contact as you pass people by. A small smile or a quick “hello” to a neighbor can be the first step toward feeling more comfortable.

Challenge your negative thoughts.

Social anxiety often comes with a stream of negative thoughts. You might think, “Everyone is judging me” or “I’m going to embarrass myself.” These thoughts feel real in the moment but are often exaggerated or untrue. Most people aren’t paying as much attention to you as you think—they’re focused on their own lives and concerns.

One way to manage these thoughts is to challenge them. Next time you catch yourself thinking, “I’m terrible at making conversation,” ask if that’s really true. Have you ever had a good conversation before? Has anyone ever said they enjoy talking with you? Replacing negative thoughts with balanced ones like, “I might feel nervous, but I can still have a good conversation” can help reduce anxiety over time.

Use breathing techniques to stay calm.

When you feel anxious, your body reacts. Your heart races, your muscles tense, and it may feel like you can’t breathe. This is your body’s way of responding to stress, but there are ways to calm yourself in the moment.

A simple method is deep breathing. Try breathing in slowly through your nose for four seconds, hold your breath for four seconds, then exhale slowly through your mouth for four seconds. Repeat this a few times, and you may notice yourself feeling more relaxed.

Regular deep breathing practice can train your body to stay calm in social situations, making it easier to manage anxiety when it arises.

Prepare for social situations.

If you often feel anxious before social events, preparation can make a big difference. Think of a few topics you can bring up in conversation, like hobbies, current events, or shared interests. If small talk is difficult, having a few go-to questions ready, like “What’s the best book you’ve read recently?” or “What do you enjoy doing in your free time?” can help you feel more confident starting conversations.

It’s also helpful to remind yourself that you don’t need to be perfect. Everyone has awkward moments, and most people are more forgiving than you think. Instead of pressuring yourself to say the perfect thing, focus on being present and engaged in the conversation.

Step outside your comfort zone.

The more you avoid social situations, the stronger your anxiety becomes. It might feel safer to stay in your comfort zone, but avoidance only makes social anxiety worse over time. The key is to challenge yourself in small but meaningful ways.

If talking to strangers feels overwhelming, start by speaking more in familiar settings, like with friends or family. If large gatherings make you nervous, try attending smaller events first. Every time you push yourself a little, you build resilience and make social situations less intimidating.

It’s okay to feel uncomfortable at first, that’s a normal part of growth. What matters is that you keep trying, even if it’s just one small step at a time.

Take care of your wellbeing.

Your mental and physical health are closely connected. Taking care of your body also supports your mind. Simple habits like getting enough sleep, eating well, and exercising can make a big difference in managing social anxiety.

Regular exercise releases endorphins, chemicals in the brain that help you feel happier and more relaxed. Even a short walk or some stretching can reduce stress. Getting enough sleep is also important because exhaustion can worsen anxiety.

It’s also good to find activities that bring you joy and relaxation. Whether it’s reading, listening to music, or spending time outdoors, doing things that make you happy can help balance feelings of anxiety.

How therapy can help you.

Sometimes managing social anxiety alone can feel overwhelming. If your anxiety affects your daily life, making it hard to go to work, school, or maintain relationships, therapy can be a valuable option.

At Meela, we understand how challenging social anxiety can be. That’s why we connect people with qualified therapists who specialize in anxiety and other mental health concerns. We offer both in-person and online therapy, giving you the flexibility to choose what works best for you. Whether you prefer talking to a therapist from home or meeting in person, support is always available.

Therapy can help you:

• Understand the root of your anxiety
• Learn coping strategies for anxious thoughts
• Practice social skills in a supportive environment
• Build confidence in social situations

If you feel ready to take the next step, therapy can be a great way to start processing and managing your social anxiety.

Anxiety test – understand how your anxiety affects you.

It can be hard to know whether what you’re feeling is normal worry or anxiety that impacts your life more than you realize. If you’re unsure whether your feelings are something you can handle alone or if it’s time to seek help, the GAD-7 anxiety test can give you clearer insight.

The GAD-7 is a research-based anxiety assessment used in healthcare. Based on your answers, you’ll receive a score ranging from minimal to severe anxiety. This can be a helpful first step in understanding whether your anxiety is manageable or if professional support may be needed.

Take the anxiety test here.