Most people feel at least a little bit apprehensive in social situations.

When social anxiety kicks in:

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Ugh! Social anxiety is real and it affects 6-13% of teens and young adults.

These strategies can help.

Mindfulness

Mindfulness techniques can help you stay calm in the face of anxiety.

A cartoon character happily sitting in a chair that swivels from one side to the other

  • Yoga

  • Breathing exercises

  • Staying present in the moment

  • Focusing

  • Apps such as Calm or Headspace

Try this:

An explanation of square breathing (see the audio player below for details)

To hear an audio description of the above image, select play on the audio file below:

Or this:

A smiling woman sits on an arm chair. The text explains how to be in the present (see the audio player below for details)

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Scenario: Troy's Crush

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Troy gets really anxious every time when his crush walks by and is afraid to start a conversation.

Quiz

Which activity might help Troy deal with his social anxiety?

Movement

Aerobic exercise (anything that gets your heart beating) reduces stress.

Two corgis running on a treadmill

Pilates, jogging, walking, hiking, or anything that combines movement and breath are great aerobic activities.

Try this:

A graphic explaining aerobic exercise plus rehearsal (see the audio player below for details)

To hear an audio description of the above image, select play on the audio file below:

Scenario: Dakota's Presentation

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Dakota has to do a presentation in front of a group of peers. Anxiety has kicked in days ahead of time.

Quiz

What could Dakota do to help alleviate the stress of the upcoming presentation?

Positive Self-Talk

Perfectionism and fear of being judged often go hand-in-hand with social anxiety.

Taylor Swift in a cafe. She says,

Rather than worrying and rehearsing how things could go wrong, come up with positive mantras or phrases and repeat or reflect on them daily:

  • I can do this

  • I don't have to be perfect

  • I am strong

Try this:

A woman writing in a journal. Text: Journaling. Pick a mantra each month. Write weekly or daily positive reflections.

Scenario: Niki's Worries

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Niki worries a lot about what people think, and gets really anxious at social gatherings.

Quiz

What could Niki do to help with these anxieties?

Enlist The Help Of Friends

It can be hard to talk with someone about your social anxiety but friends and family can be there to support you through it.

A child and parent sit on a park bench. The child says,

Friends can help with:

  • Practicing small talk

  • Staying by your side at a social gathering

  • Encouraging you

Scenario: Alex's Interview

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Alex has an upcoming interview and is freaking out!

Quiz

How could Alex's friends help?

Take Action

You're not alone in your experience of social anxiety!

Prepare for your next social event with these strategies:

You can do it!

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