Are You Paralyzed by Social Anxiety? Learn the Best Ways to Manage It.

Do you have a friend who always bails when you make plans? They may not be trying to avoid you. Sometime this can happen when people have social anxiety.

Social anxiety disorder, also known as social phobia, is a long-term mental health issue. It affects millions in the U.S., says the National Institute of Mental Health. 

On one end of the scale, there is “normal” nervousness. It might be the way you feel speaking before a crowd, going on a first date or starting a new job. On the other end, there is a full-blown panic attack. Social anxiety disorder lies somewhere in between. Sometimes normal day-to-day events become paralyzing.

People with social anxiety often have one or more common symptoms. They may:

• Feel self-consciousness or fear of being judged
• Have a rapid heartbeat
• Worry for days or weeks about an upcoming event or activity
• Blush, tremble or sweat
• Experience dizziness, nausea or headaches
• Avoid places or events where there will be people

Social anxiety can be selective. For example, a person may not feel anxious speaking in public. Yet, the thought of eating or drinking in public may be debilitating. Luckily, anxiety can be managed with professional therapy, medication or self-help methods.

Self-help Tips

To help keep yourself calm and learn to overcome your anxious feelings, there are a few things you can try:

• Try challenging your negative thoughts and replacing them with more helpful, positive ones.
• Recognize your triggers. Use techniques like relaxation and breathing exercises to reduce symptoms like feeling overwhelmed.
• Start with small social changes. Ask that question in class or chat with someone in the check-out line or elevator to get the feel for being engaged.

If you suffer from anxiety, you are not alone. Your best plan of action is to learn about it. Talk to your doctor or a mental health professional. Just like asthma and any other health problem, anxiety can be managed. Things can be different with just a little help.

If someone you love suffers from anxiety, be patient and understanding. Most of all, be there for them.

Source: Social Anxiety Disorder: More Than Just Shyness,  National Institutes of Mental Health, 2025; Ready to Overcome Social Anxiety? These 8 Tips Can Help,  Heatlhline, 2024