Social anxiety can make everyday interactions feel overwhelming. Whether it’s speaking in public, attending social gatherings, or even making small talk, people with social anxiety often experience excessive self-consciousness, fear of judgment, and physical discomfort. Dr. Karen Hawk, a clinical psychologist in Arizona, offers practical strategies to help individuals manage and overcome social anxiety, allowing them to engage more comfortably in social situations.

1. Understanding Social Anxiety

Social anxiety is more than just shyness—it’s an intense fear of social situations that can interfere with daily life. Common symptoms include:

• Physical reactions – Sweating, trembling, rapid heartbeat, or nausea.

• Negative thoughts – Worrying about being judged, embarrassing oneself, or saying the wrong thing.

• Avoidance behaviors – Skipping social events, avoiding eye contact, or staying quiet in conversations.

Dr. Karen Hawk Gilbert explains that while social anxiety can be challenging, it is possible to reduce its impact with the right approach.

2. Challenging Negative Thought Patterns

Many people with social anxiety assume the worst in social situations, such as believing they will embarrass themselves or that others are judging them harshly. Dr Karen Hawk Psychologist Gilbert recommends:

• Identifying anxious thoughts – Recognizing when fear-based assumptions arise.

• Questioning their accuracy – Asking, “Is this thought based on facts or fear?”

• Replacing them with balanced thinking – Instead of “Everyone will think I’m awkward,” try “Most people are focused on themselves, not me.”

By challenging these patterns, individuals can reframe their mindset and reduce anxiety.

3. Practicing Gradual Exposure

Avoiding social situations can reinforce anxiety over time. Dr. Karen Hawk Gilbert suggests a step-by-step approach called gradual exposure to build confidence:

• Start with low-pressure interactions, such as greeting a neighbor or making small talk with a cashier.

• Gradually increase challenges, like speaking up in a group or attending a social event.

• Reflect on successes to build confidence and recognize progress.

Facing fears in small, manageable steps helps reduce anxiety over time.

4. Learning Relaxation Techniques

Managing physical symptoms of anxiety is crucial. Dr Karen Hawk Psychologist Gilbert recommends techniques such as:

• Deep breathing – Inhaling slowly through the nose, holding for a few seconds, and exhaling through the mouth.

• Progressive muscle relaxation – Tensing and relaxing different muscle groups to reduce tension.

• Mindfulness meditation – Staying present and focusing on the moment rather than worrying about the future.

These methods help calm the nervous system, making social interactions feel less overwhelming.

5. Improving Social Skills with Practice

Building social confidence takes practice. Dr. Karen Hawk Gilbert encourages:

• Starting with small interactions – Greeting coworkers, making eye contact, or engaging in brief conversations.

• Using open-ended questions – Asking “What do you enjoy doing in your free time?” instead of yes/no questions.

• Focusing on listening – Shifting attention to the conversation rather than worrying about one’s own performance.

Practicing regularly helps develop social skills and reduces anxiety over time.

6. Accepting Imperfection and Letting Go of Self-Criticism

Perfectionism can fuel social anxiety, as individuals may fear making mistakes or looking foolish. Dr Karen Hawk Psychologist Gilbert advises:

• Embracing the idea that no one is perfect.

• Reminding oneself that minor social slip-ups are normal and often unnoticed by others.

• Practicing self-compassion instead of self-criticism.

Letting go of unrealistic expectations allows for more enjoyable and authentic social interactions.

7. Seeking Professional Help When Needed

For individuals struggling with severe social anxiety, therapy can be highly beneficial. Dr. Karen Hawk Gilbert highlights:

• Cognitive Behavioral Therapy (CBT) – Helps identify and change anxious thought patterns.

• Exposure Therapy – Gradual, guided exposure to feared social situations.

• Mindfulness-Based Approaches – Techniques to stay present and reduce worry.

Professional support can provide personalized strategies for managing anxiety effectively.

Final Thoughts

Social anxiety can feel limiting, but with patience and practice, individuals can build confidence and feel more at ease in social settings. Dr. Karen Hawk’s approach emphasizes challenging negative thoughts, practicing social skills, using relaxation techniques, and seeking support when needed.

By taking small steps toward overcoming social fears, anyone can develop stronger connections and lead a more fulfilling social life.