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Overcoming Social Anxiety and Shyness — Step by Step

Shyness and social anxiety can range from mild to extremely debilitating. They can stop people from developing friendships, working, and even going anywhere in public. Many well-known figures have experienced social anxiety — including Abraham Lincoln, Albert Einstein, Eleanor Roosevelt, Theodore Roosevelt, Thomas Jefferson, Harrison Ford, Brad Pitt, Michelle Pfeiffer, David Bowie, David Letterman, Nicole Kidman, and Jim Carrey. The more you learn and understand it, the more you can feel in control.

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Journal

Tips for Making Friends When You Have Social AnxietyMaking friends can feel complicated when social anxiety turns ordinary interactions into high-pressure events. You may want companionship while worrying about…
Why You Feel Anxious Before a Phone Call and How to CopeA phone call can seem simple from the outside, yet it may trigger intense worry before you even touch the screen. You might rehearse every possible response,…
How to decline a social invitation without guiltTurning down a social invitation can feel surprisingly difficult, especially when you worry about disappointing someone or appearing unfriendly. A short…
The difference between social anxiety and introversionPeople often use “shy,” “quiet,” and “introverted” as if they describe the same experience. They can overlap in everyday life, but they point to different…
How to Prepare for a Party When You’re Already AnxiousA party can seem difficult before you even decide what to wear. You may imagine awkward silences, unfamiliar faces, judgment from other guests, or the…
Using breathing exercises before a stressful social eventA stressful social event can make your body react before anything has happened. Your heart may beat faster, your shoulders may tighten, and your breathing may…
How to Stop Replaying Awkward Moments in Your HeadA brief awkward interaction can keep echoing long after everyone else has moved on. You may remember a strange pause, a misplaced word, or the expression on…
Building confidence in small talk with strangersSmall talk with unfamiliar people can feel surprisingly demanding when you are shy or socially anxious. A simple greeting may trigger worries about sounding…
How to handle unexpected social invitations without panickingAn unplanned invitation can create a sudden rush of fear. You may imagine awkward silences, judgment, embarrassment, or the possibility of being trapped in a…
The Art of Gracefully Exiting a Conversation You Want to LeaveLeaving a conversation can feel surprisingly difficult when you worry about seeming rude, boring, or uncomfortable. You may replay every possible phrase in…

Explore the Shyness and Social Anxiety blog for more articles and insights.