10 Self-help Strategies for Managing Social Anxiety

social anxiety

Get ready to overcome social anxiety with these effective self-help strategies! Our expert tips will boost your confidence and help you conquer social situations.

If you’re one of the millions who experience social anxiety, you know how crippling it can be. Fear of judgment and rejection can make it hard to form connections, take risks, and pursue your goals. 

Fortunately, there are proven self-help strategies for managing social anxiety that can help you feel more confident and capable in social situations.


Social anxiety disorder, also known as social phobia, is a type of anxiety disorder that involves intense fear of social situations. 

It affects about 7% of adults in the United States and can be a debilitating condition that interferes with daily life

However, with the right self-help strategies, people with social anxiety can learn to manage their symptoms and live more fulfilling lives.

Common symptoms of social anxiety

  • Fear of being watched or judged by others
  • Sweating, trembling, or shaking in social situations
  • Rapid heartbeat or difficulty breathing
  • Avoidance of social situations or problems making eye contact
  • Intense self-consciousness or negative self-talk

Causes of Social Anxiety

The exact causes of social anxiety are not fully understood, but it’s likely a combination of genetic, environmental, and psychological factors. 

People with a family history of anxiety or who have experienced traumatic events are more likely to develop social anxiety.

Other factors that may contribute to social anxiety include the following.

Overactive amygdala

This part of the brain processes fear and threat. In people with social anxiety, the amygdala may be overactive and respond more strongly to social cues that others may not perceive as threatening.

Negative beliefs and self-talk

People with social anxiety often have negative thoughts about themselves and their abilities in social situations. They may also engage in negative self-talk that reinforces these beliefs.

Learned behavior

Social anxiety can be learned through negative experiences in social situations. For example, if someone is bullied or embarrassed in front of others, they may develop a fear of social problems.

The root cause of social anxiety

Social anxiety disorder (SAD) is a complex condition, and there isn’t a single root cause. Instead, it is likely the result of a combination of genetic, environmental, and psychological factors.


  • One factor that may contribute to social anxiety is genetics.
  • Research suggests that social anxiety disorder tends to run in families, which indicates that there may be a genetic component to the condition.


  • Environmental factors may also play a role.
  • For example, individuals who experienced bullying, teasing, or rejection in childhood may be more likely to develop social anxiety later in life.
  • Traumatic experiences or negative social interactions can also contribute to the development of social anxiety disorder.


  • Psychological factors such as low self-esteem, negative self-talk, and an overly critical inner voice may also contribute to social anxiety.
  • Individuals who tend to ruminate on negative experiences or thoughts may be more likely to experience social anxiety.

Overall, social anxiety is a complex condition that likely has multiple causes. Understanding the factors contributing to social anxiety can be helpful in developing effective treatment strategies.

Self-Help Strategies for Managing Social Anxiety

Fortunately, many self-help strategies can help people with social anxiety manage their symptoms and improve their quality of life. Some effective self-help strategies include:

1. Practice relaxation techniques

Relaxation techniques such as deep breathing, progressive muscle relaxation, and meditation can help reduce the physical symptoms of anxiety. These techniques can also help people feel calmer and centered in social situations.

2. Challenge negative thoughts

People with social anxiety often have negative thoughts and beliefs about themselves in social situations. These thoughts can be irrational and unhelpful. Challenging these thoughts with evidence and logic can help people develop a more balanced and realistic perspective.

3. Gradual exposure

Gradual exposure to social situations can help people with social anxiety build confidence and reduce their fear. Starting with small, manageable steps and gradually increasing the difficulty can help people feel more comfortable and in control.

4. Develop social skills

Developing social skills such as assertiveness, active listening, and small talk can help people feel more confident and competent in social situations. Social skills training can be done through books, online courses, or in-person therapy.

5. Exercise

Exercise is a natural mood booster and can help reduce anxiety and stress. Regular exercise can also help people feel more confident and improve their health.

6. Practice self-care

Practicing self-care is essential for managing social anxiety. Getting enough sleep, eating a healthy diet, and taking time to relax and recharge can help people feel more resilient and better cope with stress.

7. Seek support

Social anxiety can be a lonely and isolating experience. Seeking support from friends, family, or a therapist can help people feel less alone and more understood. Support groups for people with social anxiety can also be a helpful resource.

8. Challenge avoidance behaviors

Avoidance behaviors, such as avoiding social situations or using alcohol or drugs to cope, can worsen social anxiety in the long run. Challenging these behaviors and finding healthier coping strategies can help people feel more in control and improve their quality of life.

9. Use positive affirmations

Using positive affirmations, such as “I am capable and worthy,” can help people build self-confidence and self-esteem. Repeat these affirmations daily to reinforce positive beliefs about yourself.

10. Practice self-compassion

Social anxiety can be a complex and challenging experience. Practicing self-compassion, which involves treating yourself with kindness and understanding, can help you feel more accepting of yourself and your struggles.

How to Overcome Social Anxiety Fast

Overcoming social anxiety requires a combination of strategies and techniques. Here are some practical ways to overcome social fear fast:

  • Challenge Negative Thoughts
  • Practice Exposure Therapy
  • Practice Mindfulness
  • Learn Relaxation Techniques
  • Seek Professional Help

Can social anxiety be cured?

While there is no cure for social anxiety, it can be effectively managed with self-help strategies and professional treatment. People with social anxiety can learn to manage their symptoms and live fulfilling lives with suitable methods and support.

Do I need medication to manage social anxiety?

Medication can be helpful for some people with social anxiety, but it is not always necessary. Self-help strategies, such as those listed above, can effectively manage social stress independently. Talk to your doctor or mental health professional to determine if the medication is proper.

Is social anxiety the same as shyness?

No, social anxiety is not the same as shyness. While shyness involves feeling nervous or uncomfortable in social situations, social anxiety involves intense fear and avoidance of social problems due to fear of judgment or rejection.

Can social anxiety be inherited?

Social anxiety can run in families, suggesting that there may be a genetic component to the disorder. However, it is likely a combination of genetic and environmental factors that contribute to the development of social anxiety.

How long does it take to see improvement with self-help strategies?

The amount of time it takes to see improvement with self-help strategies varies from person to person. Some people may notice improvement quickly, while others may take longer. Consistent practice of self-help strategies is vital for long-term gain.

Should I seek professional help for social anxiety?

While self-help strategies can effectively manage social anxiety, professional help may be necessary for some people. If social anxiety interferes with daily life or causes significant distress, consider talking to a mental health professional.

A Word from Healthy Lifestyle

Social anxiety can be a challenging and overwhelming experience, but it is possible to manage and overcome it with the right self-help strategies and support. 

By practicing relaxation techniques, challenging negative thoughts, and gradually exposing yourself to social situations, you can learn to feel more confident and capable in social situations. 

Remember to practice self-care, seek support, and be kind to yourself as you work to manage your social anxiety.

By Sonam Tobgay

I'm the creator of Healthy Lifestyle blog. I've been fascinated with health related articles and information since 2005 and have spent most of my waking hours consuming health contents from the top professionals in this field. My goal is to share the best tips and news about health, benefits of fruits and vegetables, and other health related issues so you can follow and lead a healthy life.

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