Public Speaking & Personality Development
Overcoming Social Anxiety: Steps to Feel More Comfortable in Social Situations
Social anxiety can feel like an overwhelming barrier, making it hard to enjoy everyday interactions and new experiences. If you often feel nervous or uncomfortable in social situations, you’re not alone. Many teens face social anxiety, but the good news is that it’s something you can overcome. Here are some steps to help you feel more comfortable and confident in social settings.
Sujata Mukherjee
5/20/20242 min read


1. Understand Your Anxiety
Before you can tackle social anxiety, it’s important to understand it. Social anxiety is more than just shyness; it’s a fear of being judged or embarrassed in front of others. Recognizing this can help you see that your feelings are valid but also manageable.
2. Prepare and Plan Ahead
Preparation can significantly reduce anxiety. If you know you have a social event coming up, plan ahead. Think about topics you can discuss, and rehearse what you might say. Knowing you have a few conversation starters can boost your confidence.
3. Start Small
Begin with small, less intimidating social interactions. This could be a brief conversation with a classmate or participating in a group discussion online. As you gain confidence in these smaller settings, you can gradually take on larger social situations.
4. Focus on Others
Shifting your focus from yourself to others can ease anxiety. Listen actively and show genuine interest in what others are saying. This not only helps you stay engaged but also takes the pressure off you to be constantly talking.
5. Practice Deep Breathing
When you start to feel anxious, deep breathing can help calm your nerves. Practice taking slow, deep breaths—inhale for four counts, hold for four counts, and exhale for four counts. This simple technique can be done anywhere and helps reduce anxiety in the moment.
6. Challenge Negative Thoughts
Social anxiety often involves negative thoughts about yourself and how others perceive you. Challenge these thoughts by asking yourself if they are based on facts or just assumptions. Remind yourself of times when social interactions went well, which can help counteract negative thinking.
7. Set Realistic Goals
Set small, achievable goals for yourself in social situations. This could be as simple as saying hello to someone new or making a comment in class. Celebrate your successes, no matter how small, as each step forward is progress.
8. Find a Support System
Having supportive friends or family members can make a big difference. Share your feelings with someone you trust and let them know how they can help. Sometimes, just knowing someone understands can be incredibly comforting.
9. Join Groups and Activities
Engaging in activities or clubs that interest you can provide a more comfortable environment to practice social skills. Shared interests can make conversations easier and more enjoyable, helping you build connections naturally.
10. Be Kind to Yourself
Remember that overcoming social anxiety is a journey, and it’s okay to have setbacks. Be patient and compassionate with yourself. Recognize your efforts and progress, and don’t be too hard on yourself if things don’t go perfectly.
11. Consider Professional Help
If social anxiety is significantly impacting your life, consider talking to a therapist or counselor. They can provide personalized strategies and support to help you manage your anxiety effectively.
Final Thoughts
Social anxiety doesn’t have to control your life. By understanding your anxiety, preparing for social interactions, and gradually challenging yourself, you can build confidence and feel more comfortable in social situations. Remember, it’s okay to start small and seek support when needed. Each step you take is a victory, and over time, you’ll find yourself navigating social settings with greater ease and assurance. You’ve got this!