5 ways to make small talk when you have social anxiety

WHEN YOU HAVE SOCIAL ANXIETY, WALKING INTO A ROOM FULL OF PEOPLE CAN MAKE YOU FEEL LIKE every eyeball in the place is boring directly into your soul, and that nothing you say will possibly be smart or funny or coherent enough.

- ANGELA HAUPT

That can trigger an array of physical, cognitive, and emotional symptoms. “For some people, it might mean a racing heart and dizziness and feeling flushed,” says Kirsten Hall-Baldwin, a licensed clinical professional counselor in Chicago. “Others might be in these thought spirals, or feel like their mind is going blank or freezing.” Hall-Baldwin coaches her anxious clients to create a coping plan: a proactive list of strategies and techniques that can help temper their unease. Here, she and other experts share tips on how to carry a conversation when you have social anxiety.

1. Practice in low-stakes settings