Tony Tang
Founder of Panic Killer

5 Techniques to Overcome Social Anxiety

Jan 12, 2024

What is social anxiety

Social anxiety can be a challenging hurdle to overcome, but with the right strategies and mindset, it is possible to break free from its grip.

In this article, we will explore five effective techniques that can help individuals conquer social anxiety and foster greater confidence in social situations.

anxiety at work

How to get rid of social anxiety?

Here are 5 proven ways for you to practise

Practice Public Speaking

Public speaking is one of the most feared activities, but facing this fear head-on can be immensely empowering. By gradually exposing yourself to public speaking opportunities, such as joining a Toastmasters club or participating in presentations, you can build confidence in expressing yourself and engaging with others. Over time, you'll notice a decrease in anxiety and an increase in self-assurance.

public speaking

Be Kind to Yourself

Self-compassion is crucial when dealing with social anxiety. Instead of being overly critical, practice self-kindness and understanding. Remind yourself that everyone makes mistakes and experiences moments of awkwardness. Treat yourself with the same warmth and empathy you would extend to a friend. Embracing self-acceptance and forgiveness will help alleviate anxiety and foster a more positive self-image.

Challenge Your Own Negative Thoughts

Negative thoughts often perpetuate social anxiety. Challenge these thoughts by examining their validity. Are they based on evidence or distorted perceptions? Replace self-defeating thoughts with more realistic and positive ones. For instance, if you catch yourself thinking, "Everyone is judging me," counter it with, "People are more focused on their own concerns and unlikely to scrutinize me as much as I think." Over time, these new perspectives will reshape how you perceive social interactions.

Focus on Others, Not Yourself

Shifting the focus away from your own anxiety onto others can be liberating. Engage in active listening and genuine curiosity about others. Ask open-ended questions, show interest in their stories, and practice empathy. By redirecting your attention outward, you create a more comfortable and natural flow in conversations, reducing self-consciousness and anxiety.

Learn to Control Your Breathing

When anxiety strikes, our breathing can become shallow and erratic, intensifying the physical sensations of anxiety. Learning deep breathing techniques, such as diaphragmatic breathing, can help regulate your breathing and calm your nervous system. Practice slow, deep breaths, inhaling through your nose and exhaling through your mouth. Incorporate this technique regularly, both in daily life and during anxiety-provoking situations, to promote relaxation and reduce anxiety symptoms.

Deep breathing


Overcoming social anxiety requires patience, practice, and a commitment to self-growth.

By implementing these five strategies

  • practicing public speaking,
  • being kind to yourself
  • challenging negative thoughts
  • focusing on others, not yourself
  • controlling your breathing - you can gradually diminish social anxiety's grip on your life.

Remember, progress may be gradual, but with persistence and self-compassion, you can develop the confidence and ease necessary to navigate social interactions with greater comfort and authenticity. Embrace the journey, and let your true self shine through.

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