Common social anxiety triggers include:

• Meeting new people
• Making small talk
• Public speaking
• Performing on stage
• Being the centre of attention
• Being watched while doing something
• Being teased or criticized
• Talking with “important” people or authority figures
• Being called on in class
• Going on a date
• Speaking up in a meeting
• Using public restrooms
• Taking exams
• Eating or drinking in public
• Making phone calls
• Attending parties or other social gatherings

Emotional signs and symptoms of social anxiety disorder:

• Excessive self-consciousness and anxiety in everyday social situations
• Intense worry for days, weeks, or even months before an upcoming social situation
• Extreme fear of being watched or judged by others, especially people you do not know
• Fear that you will act in ways that will embarrass or humiliate yourself
• Fear that others will notice that you are nervous

Physical signs and symptoms:

• Red face, or blushing
• Shortness of breath
• Upset stomach, nausea (i.e., butterflies)
• Trembling or shaking (including shaky voice)
• Racing heart or tightness in chest
• Sweating or hot flashes
• Feeling dizzy or faint

Behavioural signs and symptoms:

• Avoiding social situations to a degree that limits your activities or disrupts your life
• Staying quiet or hiding in the background to escape notice and embarrassment
• A need to always bring a buddy along with you wherever you go
• Drinking before social situations to soothe your nerves

Tip 1: Challenge these thoughts:

• “I know I’ll end up looking like a fool.”
• “My voice will start shaking and I’ll humiliate myself.”
• “People will think I’m stupid”
• “I won’t have anything to say. I’ll seem boring.”
  
  Challenging these negative thoughts is an effective way to reduce the symptoms of social anxiety.

1. Identify the automatic negative thoughts that underlie your fear of social situations
2. Analyse and challenge these thoughts

Tip 2: Focus on others Switching from an internal to an external focus can go a long way toward reducing social anxiety

• Focus your attention on other people
• Remember that anxiety is not as visible as you think
• Really listen to what is being said
• Focus on the present moment
• Release the pressure to be perfect

Tip 3: Learn to control your breathing Learning to slow your breathing down can help bring your physical symptoms of anxiety back under control. Practicing the following breathing exercise will help you stay calm:

• Sit comfortably
• Inhale slowly and deeply through your nose for 4 seconds
• Hold the breath for 2 seconds
• Exhale slowly through your mouth for 6 seconds
• Continue to breathe in through your nose and out through your mouth. Focus on keeping a slow and steady breathing pattern of 4-in, 2-hold, and 6-out

Tip 4: Face your fears

While avoiding nerve-wracking situations may help you feel better in the short term, it prevents you from becoming more comfortable in social situations and learning how to cope in the long term. In fact, the more you avoid a feared social situation, the more frightening it becomes

• Do not try to face your biggest fear right away
• Be patient
• Use the skills you have learned to stay calm

Tip 5: Try to be more social

• Take a social skills class or an assertiveness training class
• Volunteer doing something you enjoy
• Work on your communication skills

Tip 6: Adopt an anti-anxiety lifestyle

• Avoid or limit caffeine
• Get active
• Add more omega-3 fats to your diet
• Drink only in moderation
• Quit smoking
• Get enough quality sleep
  
  Social anxiety disorder treatment
  If you have tried the self-help techniques above and you are still struggling with disabling social anxiety, you may need professional help as well.
  Of all the professional treatments available, cognitive-behavioural therapy (CBT) has been shown to work best for treating social anxiety disorder. CBT is based on the premise that what you think affects how you feel, and your feelings affect your behaviour. So, if you change the way you think about social situations that give you anxiety, you will feel and function better.