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My teenager is struggling with social anxiety. What are some strategies they can use to feel more comfortable in social situations?

Hi everyone,

I am a parent of a teenager who is struggling with social anxiety. My child has always been shy, but it has gotten worse over the past few months, and I think it's affecting their quality of life. They often refuse to attend social gatherings, feel anxious about meeting new people, and have difficulty maintaining friendships.

As a concerned parent, I want to help my child overcome their social anxiety and feel more comfortable in social situations. I would appreciate any strategies, tips, or advice that you have found helpful in dealing with social anxiety in teenagers.

Thank you in advance.

All Replies


Hi there,

I also experienced social anxiety as a teenager, and one of the things that helped me was finding a creative outlet to express myself. For me, it was writing and drawing, but it could be any form of art or creative expression.

Whenever I was feeling anxious or overwhelmed, I would spend time doing something I loved, whether it was working on a story or doodling in a notebook. Not only did this help me manage my anxiety, but it also gave me something to look forward to and a sense of purpose outside of social situations.

Another thing that may help your teenager is finding a supportive social group or community. This can be online or in-person and can be related to a shared interest, hobby or activity. For example, if your child is into music, they could join a band or music club. Having a group of people who share similar interests or experiences can be very reassuring and help build confidence in social situations.

Lastly, practicing deep breathing exercises and self-soothing techniques can be beneficial in managing social anxiety, which can be triggered by physical changes in the body, such as rapid heartbeat or shallow breathing.

I hope these suggestions help your teenager find the tools and support they need to feel more comfortable.



As someone who struggled with social anxiety during my teenage years too, I found it helpful to challenge my beliefs about social situations. I realized that I had built up certain beliefs that were not necessarily true, like "everyone is silently judging me" or "I have nothing interesting to say". Once I started questioning these beliefs, I was able to challenge and change them, which helped me feel less anxious in social settings.

Another strategy that helped me was practicing mindfulness and relaxation techniques. I found that taking deep breaths, focusing on the present moment, and engaging in calming activities like meditation or yoga helped to reduce the physical symptoms of anxiety.

In addition, getting enough sleep, exercise and eating a balanced diet can also have an impact on our mental health and wellbeing, and can help reduce anxiety.

Lastly, I found it helpful to seek support from a therapist or counselor who specializes in social anxiety. They can provide personalized strategies and tools to manage anxiety and address underlying causes.

I hope these suggestions help your teenager feel more comfortable and confident in social situations!


Hi there,

I also struggled with social anxiety during my teenage years, and one thing that helped me was practicing visualization techniques. Before going into social situations like parties or school events, I would take a few minutes to visualize myself feeling calm and confident. I would imagine myself engaging in conversation, laughing with friends, and having a good time. This helped me feel more prepared and less anxious going into these situations.

Another strategy that helped was exposure-based therapy, such as gradually increasing the amount of time I spent in social situations. For example, I would attend a party for just 30 minutes and then leave, then the next time, try to stay for an hour, and so on. This helped me build up my confidence and overcome my fear of social situations.

It's also important to note that social anxiety is often linked to perfectionism, so learning to embrace imperfections and mistakes can be helpful. For instance, instead of striving for perfection in social situations, try to focus on being kind to yourself and others.

Lastly, it's essential to remind your teenager that social anxiety is a common issue affecting many people. Normalizing their struggles and providing a safe and loving environment can go a long way in helping them overcome their anxiety.

I hope these tips help your teenager manage their social anxiety and thrive socially!



As someone who also struggled with social anxiety as a teenager, I can understand your child's challenge. One thing that helped me was learning how to challenge my negative thoughts. Often, my anxiety was rooted in irrational fears or assumptions about social situations. Learning how to recognize and evaluate those thoughts helped to diffuse some of the anxiety around them.

Another strategy that helped me was to practice exposure therapy with a friend or family member. By starting with low-risk social situations, like spending time in a crowded public place, and then gradually working up to more challenging situations, like attending a party or social event, I could build up my confidence and feel more in control.

Lastly, I would suggest encouraging your child to focus on giving rather than getting attention from others. By focusing on making others feel comfortable or happy, my own feelings of anxiety would decrease. This helped change my perception of social interactions from being a source of stress to being an opportunity for connection and joy.

I hope these tips and tricks help your teenager build confidence and feel more comfortable in social situations!



As a teenager, I struggled with social anxiety as well. What helped me was finding a physical outlet to release my anxiety. For me, it was running. Whenever I felt anxious, I would go for a run to help alleviate my symptoms. I found that physical activity not only helped me feel better physically but also helped me manage my anxiety.

Another strategy that worked for me was participating in group activities or volunteering. Volunteering allowed me to meet new people who were passionate about the same things, and it gave me a sense of purpose and fulfillment. These experiences helped me develop social skills and self-confidence.

It can sometimes be helpful to plan ahead of time for social situations. My anxiety always seemed to peak when I felt unprepared or uncertain. By thinking ahead about what I would say, where I would sit, or who I would talk to, I was able to feel more in control and less anxious.

Lastly, it's essential to remind your teenager that progress takes time, and setbacks happen. They should be patient with themselves and celebrate small victories along the way.

I hope these suggestions can be of some help. Remember, everyone's journey is different, and it's important to continue seeking out strategies and tools that work for them.


Hi there,

I can totally relate to your situation as I have also struggled with social anxiety during my teenage years. What helped me was practicing mindfulness and deep breathing exercises whenever I felt anxious. This helped me calm down and focus on the present moment instead of getting hung up on my anxious thoughts.

Another strategy that worked for me was to gradually expose myself to social situations that made me uncomfortable. Instead of completely avoiding them, I started small by attending small social gatherings with people I was comfortable around and slowly worked my way up to larger gatherings with new people.

Additionally, seeking out the help of a counselor or therapist specialized in social anxiety can be beneficial for your child. They can provide personalized strategies and tools to manage their anxiety and address the underlying causes.

I hope these suggestions help your child in some way. Best of luck!



Dealing with social anxiety as a teenager was a real challenge for me, but one of the things that helped me feel more comfortable was practicing assertiveness. By learning to speak up for myself and express my thoughts and feelings in social situations, I felt more in control and confident.

Another helpful strategy was using positive affirmations. I found it incredibly empowering to recite phrases like "I am enough" or "I am worthy of love and respect". By focusing on positive statements, I was able to override negative self-talk and shift my mindset.

It can also be helpful for teenagers to learn how to engage in active listening. By showing a genuine interest in others and being attentive to their needs and boundaries, they can build more meaningful relationships and feel more connected.

Lastly, it may be helpful to encourage your teenager to try new things and take on challenges outside of their comfort zone. By stepping outside of their comfort zone and trying new things, they can build confidence and feel more capable in social situations.

I hope these suggestions are helpful to you and your teenager in dealing with social anxiety.


Hey there,

I have a teenager who experienced social anxiety in the past year or so. One thing that helped my child to manage social anxiety was setting up small, achievable goals for each social interaction. For instance, the goal was not to make new friends at a party but to ask at least one person a question about themselves or share an experience.

Another useful technique was utilizing positive self-talk, encouraging reminders and building confidence internally. My child was dealing with a low sense of self-worth and harsh self-criticism. I have encouraged my child to develop positive and self-affirming statements like "I am okay", "I have the strength to handle this", "I am worthy of friendship". And it really worked even after some days.

In addition, participating in activities that sparked due to interest has also helped build confidence and an opportunity to build long-term friendships. And routines for self-care is essential for reducing stress levels and promoting mental health.

Hope these strategies help your child gain confidence and feel more comfortable in social situations.

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