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Feeling like your heart might pound out of your chest just thinking about talking in a group? You’re not alone.
Social anxiety is more than just shyness—it’s a type of anxiety disorder that causes intense feelings of anxiety during everyday social situations. This fear often shows up in moments like group conversations, public speaking, or even casual interactions, and can lead to physical symptoms such as sweating, a racing heart, or nausea.
These reactions are common for people with social anxiety and can make daily life feel overwhelming.
While managing the feelings of anxiety long-term takes consistent effort, there are fast, effective ways to ease the feelings of anxiety and feel more in control, even starting today.
This guide explains what social anxiety is, explores what causes it, and shares nine quick steps to help you start feeling calmer right away.
Social anxiety, sometimes called social phobia, is one of the most common mental disorders listed in theDiagnostic and Statistical Manual of Mental Disorders, published by the American Psychiatric Association. It involves a deep fear of being judged, embarrassed, or rejected in everyday social situations.2
This fear can make it hard to interact with others, even in routine settings, and often gets in the way of everyday activities, personal goals, and relationships, especially when using social skills feels uncomfortable or unfamiliar.
For some, the feelings of anxiety become so intense that even simple conversations or daily tasks feel overwhelming. In these cases, a physical exam can help rule out any underlying medical condition that might be contributing to symptoms like a rapid heartbeat, nausea, or stomach distress.
If left untreated, social anxiety may increase the risk of developing other mental health problems, including depression or alcohol use issues.
People with social anxiety often experience a wave of feelings of anxiety just before or during interactions. You might worry that you'll say the wrong thing, freeze, or embarrass yourself in front of others.
These fears often lead to physical symptoms like trembling, sweating, nausea, or a racing heart—even in low-pressure situations like making eye contact, answering the phone, or talking to a family member. Every day, moments that seem minor to others can feel deeply uncomfortable.
Shyness may cause some discomfort in new situations, but it usually doesn’t prevent someone from living a full life. Social anxiety, by contrast, is a mental health condition that can seriously interfere with daily functioning at school, work, or in personal relationships.
According to the Anxiety and Depression Association of America, social anxiety disorder goes far beyond being introverted. It’s marked by persistent feelings of anxiety that don’t improve on their own and may require guidance from a mental health professional.
While social anxiety may feel isolating, it often comes from shared patterns found across people who live with this condition. Certain emotional, physical, and environmental risk factors can all play a role in how it starts and grows.
Many people with social anxiety have been through experiences like public embarrassment, being judged harshly, or constant criticism. These moments can shape a lasting fear of being seen or heard in social situations. Perfectionism, a strong fear of failure, or high expectations from a family member or social environment can also build this fear. Over time, negative thought patterns start to take over, making it hard to manage the feelings of anxiety without structured help.
Several biological and brain-based factors may contribute to the development of social anxiety. These influences can affect how someone processes fear, responds to feelings of stress, or regulates mood.
Here are some of the key physical or brain-based contributors to social anxiety:
Overactive amygdala:Heightened activity in the brain’s fear center can cause certain social situations to feel more threatening than they are.
Genetic influences:A family history of feelings of anxiety or other mental health conditions may increase the likelihood of developing social anxiety.
Stress response sensitivity:People who have a heightened reaction to feelings of stress may be more prone to intense feelings of anxiety in social settings.
Chemical imbalances: Disruptions in brain chemicals like serotonin can affect mood regulation and increase vulnerability to feelings of anxiety.
Medication options: In some cases, medications such as selective serotonin reuptake inhibitors (SSRIs) or serotonin norepinephrine reuptake inhibitors (SNRIs) are prescribed for long-term management of feelings of anxiety. Beta blockers may be used short-term to help with feelings of anxiety linked to performance, particularly in situations like public speaking.
Many social anxiety triggers show up during everyday life. These moments might seem small, but they can feel overwhelming for someone with this condition.
Everyday situations that seem routine to others can feel overwhelming if you’re living with feelings of anxiety. These triggers can quickly lead to racing thoughts, physical discomfort, and a strong urge to avoid the situation altogether.
Meeting new people, especially in unfamiliar or unstructured environments
Eating or drinking in public, where the fear of being watched or judged is high
Speaking up in class or meetings often leads to feelings of anxiety about embarrassment or saying something wrong
Attending social events, including parties or networking gatherings, where there’s pressure to interact
Being the center of attention, such as during presentations, introductions, or group activities
Making eye contact can trigger feelings of anxiety and physical symptoms
Performance situations, like giving a speech or practicing public speaking, can lead to performance-related feelings of anxiety and avoidance
Understanding what sets off your feelings of anxiety is one of the first steps to gaining control. You don’t need a complicated system—just a few minutes of honest reflection can make a big difference. Here’s how to quickly identify your personal social anxiety triggers:
Write down specific moments when you felt anxious in the past week.
Describe the situation, including where you were, who was there, and what was happening.
Note your physical symptoms, like sweating, shaky hands, or a racing heart.
Pay attention to your thoughts, especially any fear of judgment or embarrassment.
Look for patterns, such as similar types of people, places, or situations that bring up fear.
This quick journaling exercise can help you spot your top triggers and begin using coping strategies or relaxation techniques to manage the feelings of anxiety more effectively.
Some fast-acting tools can ease the feelings of anxiety without needing long-term therapy right away. These strategies work best when practiced regularly, even if they only take a few minutes.
Try box breathing or the 4-7-8 method. These simple patterns slow down your breath and activate your body’s calming response. Deep breathing may help lower stress and ease physical symptoms like sweating or a racing heart.3
When you feel self-conscious, your brain focuses on every mistake or flaw. One helpful tip from cognitive behavioral therapy is to shift your attention outward. Notice what the other person is saying, or observe something in the room. This can ease feelings of anxiety and help you stay present.
Grounding techniques like the 5-4-3-2-1 exercise use your senses to connect with the present moment. Look for five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. These coping strategies pull your attention away from negative thoughts and into your surroundings.
Having a short list of simple phrases ready, like “That’s interesting” or “How about you?”—can reduce pressure in conversations. This small step can build your self-confidence and help ease feelings of anxiety in group conversations.
Challenging negative thoughts is key to managing feelings of anxiety. Use short, clear affirmations like “I don’t have to be perfect” or “I’m doing my best.” These coping skills interrupt negative thought patterns and support better mental health over time.
A quick walk, stretching, or even 20 jumping jacks can help release stress. The physical movement supports your nervous system and helps regulate intense fear during anxiety-inducing situations.
Caffeine and sugar can raise your heart rate and make you feel more jittery. If you already have feelings of anxiety, these can increase your physical symptoms and make it harder to stay calm.
Before entering a challenging situation, spend one or two minutes picturing yourself doing well. Imagine speaking clearly, feeling calm, and making eye contact. Mental rehearsal can support feelings of preparedness and help you feel more confident.
Smiling or making brief eye contact may help your body feel more at ease in the moment. This body language lowers internal stress and builds better social skills over time.
While no mental health condition disappears in a day, you can find ways to relieve the feelings of anxiety fast. Using a few targeted strategies can help calm your body and mind within minutes. Over time, these quick wins support long-term progress and help you gain confidence in social situations.
Some symptoms need more than self-guided tools. Knowing when to reach out to a mental health professional is an important step in recovery.
If feelings of anxiety start to interfere with your daily life or relationships, it may be more than just occasional nervousness. Recognizing when to reach out for help is a key part of managing feelings of anxiety and preventing it from getting worse. Here are some clear signs that it might be time to talk to a mental health professional:
Avoiding everyday activities such as making phone calls, going to class, or attending social events because of fear or discomfort.
Struggling with personal relationships due to constant worry about being judged or rejected.
Experiencing panic attacks or intense physical symptoms before or during social situations.
Using recreational drugs or alcohol to cope with feelings of anxiety can worsen symptoms and lead to other issues, such as alcohol use disorder.
Feeling stuck in negative thought patterns or unable to control feelings of anxiety despite trying self-help strategies.
A mental health specialist may recommend a physical exam to rule out any related medical conditions, then use tools like the Diagnostic and Statistical Manual to make an accurate diagnosis and suggest the right treatment plan.
There are several effective treatment options available to help manage the feelings of anxiety. The right approach often depends on the severity of your symptoms, any coexisting mental health problems, and your personal goals. Many people benefit most from a combination of therapy, lifestyle changes, and, when needed, medication.
Cognitive Behavioral Therapy (CBT): A structured approach that helps you challenge negative thoughts, build healthier beliefs, and gradually face situations that trigger feelings of anxiety.1
Exposure Therapy: A method often used within CBT that helps reduce fear by slowly and safely facing social triggers in a controlled way.
Group Therapy: Practicing new skills in a supportive group setting can improve social skills and reduce feelings of isolation.
Anti-Anxiety Medication: For moderate to severe cases, medications are typically prescribed to help balance brain chemistry. These may include beta blockers, selective serotonin reuptake inhibitors (SSRIs), or serotonin-norepinephrine reuptake inhibitors (SNRIs).
Support from a Mental Health Specialist: A licensed professional can guide you through these options and tailor a treatment plan that fits your needs and any related risk factors or medical conditions.
You may find that simple actions like deep breathing or grounding help relieve the feelings of anxiety, even in the short term. These small steps can shift your focus, calm your body, and make challenging moments feel more manageable.
Some individuals also find support through natural calming supplements designed to promote a sense of balance during feelings of social stress. Products like those offered by BioNeurix may complement lifestyle changes and coping strategies.
Trying just one of these tips today can help you feel calmer in social situations and more in control of your mental health. Social anxiety is common, but it’s not something you have to face alone.
With time, practice, and the right coping strategies, small changes can lead to big progress. Keep showing up for yourself—every step counts.
Social anxiety can feel overwhelming. Seredyn Complete Calm helps bring relief fast. With natural ingredients that support calm thinking and emotional steadiness, Seredyn can be a powerful tool for managing the feelings of anxiety in the moment.
Take control of your calm. Start with Seredyn today.
What is the fastest way to calm social anxiety?
Using a breathing technique like box breathing can calm your body quickly and ease the physical symptoms of social anxiety.
Can social anxiety go away on its own?
While some mild cases improve with time, social anxiety disorder often needs active coping strategies or professional support to fully manage.
How do I deal with social anxiety in the moment?
Focus outward, use grounding techniques, or repeat a calming phrase to shift attention away from anxious thoughts during social situations.
Does deep breathing really help with social anxiety?
Yes, deep breathing helps regulate your nervous system and reduces intense fear by lowering heart rate and calming physical symptoms.
When should I talk to a doctor about my anxiety?
Consider speaking with a mental health professional if anxiety interferes with daily life or feels overwhelming.
Chand, S. P., Kuckel, D. P., & Huecker, M. R. (2023). Cognitive Behavior Therapy. In StatPearls. StatPearls Publishing.
National Collaborating Centre for Mental Health (UK). (2013). Social anxiety disorder: Recognition, assessment and treatment (NICE Clinical Guidelines No. 159). British Psychological Society. https://www.ncbi.nlm.nih.gov/books/NBK327674/
Perciavalle, V., Blandini, M., Fecarotta, P., Buscemi, A., Di Corrado, D., Bertolo, L., Fichera, F., & Coco, M. (2017). The role of deep breathing on stress. Neurological sciences : official journal of the Italian Neurological Society and of the Italian Society of Clinical Neurophysiology, 38(3), 451–458. https://doi.org/10.1007/s10072-016-2790-8
