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Before stepping into a group setting, take a few moments to calm your nerves. Practice deep breathing or visualize yourself handling situations confidently. Having a mental plan can help you feel more in control.
If large groups intimidate you, begin with smaller gatherings. Fewer people can reduce pressure and give you the space to ease into conversations. Gradually work your way up to bigger settings as you gain more confidence.
When you’re anxious, it’s easy to focus on how others perceive you. Instead, redirect your attention to the conversation itself. Ask questions and listen actively. This shifts the focus away from your feelings and towards the interaction.
Positive affirmations can change your mindset. Tell yourself things like, “I can do this,” or “I am confident and capable.” Repeating these phrases will help you calm your nerves and embrace the social situation with a positive attitude.
If you’re feeling overwhelmed, it’s okay to step away for a brief moment. Take a walk or find a quiet corner to breathe and reset. Taking a break can help you recharge and re-enter the group with a clearer mind.
To ease anxiety, practice social interactions in low-pressure situations. This can be with close friends, family, or even online. The more you practice, the more comfortable you’ll feel in larger groups.
Overcoming social anxiety takes time. Don’t be hard on yourself if things don’t go perfectly. Celebrate your small victories and remember that it’s okay to feel nervous—it’s all part of the process!