12 Tips to Fight Social Anxiety

Feeling nervous before a first date or networking event is normal. But when fear of being judged affects your daily life, you may have social anxiety disorder—affecting 15 million American adults. Here are 12 strategies to help.

1. Identify Your Triggers

Keep a journal of situations that cause anxiety. Understanding your triggers helps you prepare and develop coping strategies.

2. Ground Yourself

Use grounding techniques to return to the present. Try deep breathing, focusing on physical sensations, or the 5-4-3-2-1 technique (notice 5 things you see, 4 you hear, etc.).

3. Shift Focus from Yourself to Others

Instead of worrying about how you're being perceived, focus on the other person. Ask questions and show genuine interest—this takes attention off your anxiety.

4. Control Your Breathing

Try box breathing: inhale 4 seconds, hold 4 seconds, exhale 4 seconds, hold 4 seconds. This calms your nervous system.

5. Challenge Negative Thoughts

Ask yourself: Is this thought based on facts or feelings? What's the best case scenario? What can this situation teach me?

6. Gradually Expose Yourself to Social Situations

Start with low-stakes events—a walk at Lilburn City Park or coffee with a close friend—and work up to more challenging situations.

7. Build Self-Esteem

Focus on your strengths. Set achievable goals. Practice self-compassion. Wear clothes that make you feel confident.

8. Check In After Social Events

Reflect on what went well. Identify environments and people that make you most comfortable.

9. Take Breaks

It's okay to step away during social events. A breath of fresh air can help reset your nervous system.

10. Join Support Groups

Connecting with others who understand social anxiety can provide support and new coping strategies.

11. Practice Social Skills

Maintain eye contact (or look at the space between eyebrows), actively listen, and prepare conversation starters.

12. Get Professional Help

If social anxiety significantly impacts your life, treatment works. Cognitive behavioral therapy and medication can help. Dr. Aneel Ursani at Next Step Psychiatry can evaluate your symptoms and recommend treatment.