How to Manage Social Anxiety Part 3 [Video]

In the final video of the series, psychotherapist Joe Walz introduces practical exercises to help manage social anxiety. He begins with grounding techniques, such as the 4-7-8 breathing method. This helps calm the body and mind by regulating breath and increasing a sense of control. He also guides a mindfulness-based exercise that encourages individuals to observe their anxiety without judgment. This creates distance from anxious thoughts and fostering self-compassion. By imagining different perspectives, such as viewing oneself from afar or offering advice from a future, wiser self, you can better understand your anxiety and recognize that it is temporary and manageable.

Then, Joe shares strategies rooted in cognitive behavioral therapy. Keeping an “anxiety record” can help identify triggers, thoughts, and patterns, and how evaluating whether those thoughts are realistic can reduce their power. You can test fears through gradual exposure, using tools like an “anxiety ladder” to slowly build confidence in social situations. By engaging in small, manageable interactions and collecting evidence that feared outcomes are unlikely or manageable, you can reframe your thinking and reduce avoidance. Progress takes time, but with consistent practice, and, if needed, professional support, people can effectively manage and overcome social anxiety.