5 tips for managing social anxiety

Social anxiety can make everyday interactions, like starting a conversation or attending a meeting, feel daunting. I want to remind you that social anxiety is common, understandable, and treatable. With consistent practice and self-compassion, it’s possible to build confidence in social situations. Here are five evidence-informed strategies that can help:

1. Begin with Small, Achievable Steps

Gradual exposure is one of the most effective ways to reduce social anxiety. Start with interactions that feel only mildly uncomfortable, like greeting a neighbour or making small talk at work or while shopping. Over time, these small moments build resilience and confidence.

2. Prepare, but don't overthink

It’s helpful to think ahead about what you might say or ask, but try not to plan every detail. Overpreparation can reinforce anxious feelings. Instead, focus on general conversation, things you may have in common or everyday topics like the weather. Don't focus on this being 'perfect.'

3. Use Grounding and Breathing Techniques

Before entering a social situation, take a few deep, slow breaths. Ground yourself by noticing what you can see, hear, or feel in your environment. These mindfulness-based strategies calm the body’s stress response and help you stay present. Practice these techniques daily so that they become useful habits.

4. Challenge Self-Critical Thoughts

Anxious thoughts like “Everyone is judging me” can feel convincing. Practice questioning them: “What evidence do I have for that?” or “Could there be another explanation?” When we look for evidence we often find that there may be alternatives to our anxious thoughts.

5. Acknowledge Progress Along the Way

Celebrate small victories - speaking up in a group, initiating a conversation, or simply showing up despite feeling uncomfortable. Each step strengthens your confidence and rewires your brain’s response making next time a little easier.