1.？ Seek professional help: If you think you have social phobia, the best way is to seek professional help. Professional psychotherapy and medication can help you overcome social phobia. Psychotherapy usually includes cognitive behavioral therapy and exposure therapy. Cognitive behavioral therapy can help you change negative thinking and behavior patterns, while exposure therapy can help you gradually adapt to and overcome your fears by gradually exposing your fear scenes.
2.？ Practice social skills: Communicating with people is a skill that needs constant practice to master. Try to participate in social activities, greet others, start a conversation, etc. Can help you improve your social skills. If you don't know how to start social practice, you can start with some simple occasions, such as chatting with a familiar person or attending some small social gatherings.
3.？ Take a deep breath and relax: When you feel nervous, you can try to take a deep breath and relax. Deep breathing can help you relax and reduce tension. You can practice deep breathing according to the following steps:
Sit up straight or stand up straight and relax your shoulders and arms.
Inhale slowly and count to three at the same time.
Then, exhale slowly and count to 6.
Repeat the above steps until you feel relaxed.
4.？ Change the way of thinking: Social phobia is often related to negative ways of thinking, such as worrying too much about other people's comments, being afraid of making a fool of yourself, and thinking that you can't cope. Try to change your way of thinking, such as looking at things in a positive language and way of thinking. You can try the following methods:
Pay attention to your own advantages and disadvantages, rather than overemphasizing your own shortcomings and deficiencies.
Recognize that other people's comments are not completely accurate and important, and don't care too much about other people's opinions.
Encourage yourself through positive slogans and self-suggestion, such as "I can do it" and "I am great".
5.？ Don't doubt yourself: don't doubt yourself too much in social situations. Accept your shortcomings and face challenges positively. If you feel nervous or uneasy, you can try the following methods:
Imagine yourself facing the scene calmly and confidently.
Prepare some confident conversations or questions in advance to help you cope with this situation better.
Don't care too much about your nervousness, focus on the scene and others.
I hope these suggestions can help you overcome social phobia and restore your self-confidence and happy life.