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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

Why authority figures feel scary and how to soften that fearFear of authority figures is one of the quieter expressions of social anxiety. It rarely announces itself the way a fear of public speaking does, but it…
Positive Self-Talk Before An Upcoming Event Or MeetingAn upcoming event can trigger a stream of anxious predictions: “I’ll say something awkward,” “Everyone will notice I’m nervous,” or “I won’t know how to join…
What to Do When You Worry About Saying Something DumbA fear of sounding foolish can make ordinary conversations feel like high-stakes performances. You may rehearse a sentence several times, monitor every word…
How to Create a Gradual Exposure Ladder for Social SituationsBuilding a step-by-step exposure ladder is one of the most practical ways to reduce social anxiety, because it breaks feared interactions into small,…
quiet fear of asking for help and how to practise itAdmitting you need a hand often comes with a sinking feeling in the chest. Even simple requests like asking a colleague for clarification can feel loaded with…
How To Join A Group Conversation At A Party With EaseArriving at a party can feel manageable until you notice a lively group already talking near the kitchen, balcony or backyard. The conversation seems fast,…
When Social Media Makes Your Social Life Feel SmallerA scroll through Instagram, TikTok or Facebook can make other people’s lives appear full of dinners, beach days, birthdays and effortless friendships. If you…
How to Handle FOMO When You Cancel Social PlansCancelling plans can bring immediate relief, followed by an uncomfortable wave of doubt. You may picture friends laughing without you, imagine an important…
Why you might feel drained after socialising, not just shyFeeling exhausted after a conversation, party or day at work can be confusing. You may enjoy seeing people, yet still need hours of quiet afterwards. This…
Build a small talk cheat sheet for unfamiliar situationsUnfamiliar social situations can feel difficult because your mind is trying to solve several problems at once: what to say, how long to speak, whether you…

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