Here’s What to Do When You Feel Social Anxiety at Gatherings

Ah, parties. What’s not to love? You’re hanging out with friends and family, eating good food, and having a good time. Then, out of nowhere, it hits you. You feel intense anxiety and worry about coming across as awkward. If this is you, then you likely have social anxiety. As uncomfortable as it can be, the good news is that there’s something you can do about it. Here are 5 tips and tricks for managing social anxiety so you can party on!

1. Accept That Social Anxiety Is Normal

There’s nothing wrong with feeling social anxiety. In fact, it’s normal to feel this way from time to time. It’s part of being a human being.

2. Visualize a Good Outcome

Instead of thinking, “I’m worried that I won’t be able to start a conversation,” think: “What if the complete opposite occurs and I’m able to start a conversation?”

3. Practice Deep Breathing Exercises

When you feel social anxiety, taking deep breaths can help. Try breathing in through your nose for a count of 4 seconds, hold for 7 seconds, then breathe out through your mouth for 8 seconds.

4. Limit Alcohol

While it’s true that alcoholic beverages like beer can make you feel relaxed, it’s important to remember that this effect is short-term. Also, when the effect wears off, your anxiety can become worse.

5. Set Time Limits

Socializing can indeed be a bit draining. Don’t be afraid to set time limits for gatherings so you can let your mind recharge.

When to Take the Therapy Route

If none of the tips above are helping your social anxiety, and your social anxiety is getting in the way of everyday life, then a therapist can help. Therapists provide the tools you need to challenge your social anxiety so you can live life to the fullest.

Step into Gatherings with Confidence

Make social anxiety a thing of the past with the tips I’ve listed! You’ll feel more confident with techniques like practicing deep breathing and limiting alcohol.


  • Anxiety and Alcohol: Does Drinking Worsen Symptoms? Cleveland Clinic Health Essentials, 2022.

Were any of these tips helpful for your social anxiety? Did you see improvements? Share in the comments.

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