1- CHALLENGE YOUR NEGATIVE AND ANXIOUS THOUGHTS

At times it may feel like there´s nothing you can do about the way you feel and how you think. In reality though, there are a number of things that can help. Challenging your mentality and negative thoughts can be an effective way to reduce symptoms of social anxiety. Start by identifying the anxious thoughts that automatically pop into your head when you think of social situations. Next, analyze these thoughts and challenge them. Question why you think like this and if your first reaction is actually how you feel or you´re just always assuming the worst. Changing the way you think is a long journey and is not an immediate fix but the mind is a powerful thing and it is possible.

2- Be mindful

Being mindful and practicing mindful meditation helps you to be present and aware of your thoughts and feelings in a non judgmental and positive way.

3- Go to a coffee shop

If you enjoy watching movies online or catching up on your favorite tv show then try taking your tablet or laptop to your nearest coffee shop. Do an activity you like and feel comfortable with, in an environment that would usually make you anxious. 

4- Create an exposure hierarchy

Identify and rate how each social situation makes you feel in terms of anxiousness. Make a list and write down how you think you would feel for every situation, no matter how small or big. 

5- Don´t focus on yourself

Stop focusing on yourself and what other people are thinking of you. Focus on other people, try to be present and make genuine connections.

6- Adopt a healthier lifestyle to reduce anxiety

The mind and body are linked and how you treat your body can have a significant impact on the rest of your life including your anxiety levels. By making small lifestyle changes, these can help to improve your self-confidence and your ability to cope with anxiety symptoms. Avoid or limit your caffeine intake by not drinking coffee after a certain time. Make physical exercise a priority in your day and always try to be active at same point.

7- Take a breath

Learning to take a minute and slow down your breath can help you take back control of your body. There are several breathing techniques that can help to relax and calm the body. 

8- Act confidently

You can learn to be confident in the same way you learned to ride a bike. Act more confidently and people will react positively. Something that feels terrifying at first will gradually feel better each time. It doesn´t happen overnight and social confidence needs to be worked on in the same way you would master any other skill.

9- Find social situations and engage

Make a conscious effort to be more social. Actively look for supportive social environments that can help you overcome your fears. Perhaps start with a social skills training class. Here you can properly practice your social interactions before heading out into the real world. This will give you some tips on what to say and do when you find yourself in a social situation you´re unfamiliar with or anxious about.

10- Be kind to yourself

When at times, your social anxiety returns, please be kind and patient with yourself. Self-compassion is key on your journey towards freedom. 

11- Talk

By overcoming social anxiety and shyness you will hopefully start feeling confident during conversations. Talking to someone can be very challenging and knowing what to say isn´t easy. Sometime´s an awkward silence can feel like ti lasts a lifetime. Talking to people gradually will help you be less anxious each time. 

12- Facing your fears

You need to learn how to deal with your anxiety levels that arise from particularly fearsome social situations. We´re social beings. And forcing yourself out of your comfort zone is a must to increase the chance of a successful experience. Every situation you face and overcome will boost your confidence.