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Mind by Design



Effectively Manage Social Anxiety:
10 Simple Skills

Social anxiety can be a real pain, hiding in the corners of our minds. It’s tricky because it’s not something you can easily see, but for those dealing with it, it’s like an endless inner battle. It messes with your social life, work, and just feeling at peace with yourself. Admitting that social anxiety is tough is the first step in getting through the fog that comes with it.

Decoding Social Anxiety: Beyond Shyness

young woman in online therapy for social anxiety and trauma counseling

Social anxiety, often mistaken for mere shyness, is a complex anxiety disorder characterized by an intense fear of social situations. It’s the overwhelming dread of being judged, negatively evaluated, or rejected in a social or performance setting. This fear manifests through palpable symptoms: rapid heartbeat, muscle tension, dizziness, and an uncontrollable urge to flee social situations.


However, social anxiety extends beyond these physical manifestations. It’s a mental labyrinth, where individuals are trapped in a cycle of negative thoughts, heightened self-consciousness, and excessive apprehension about everyday social interactions.


How Social Anxiety Shapes Your World View

The reach of social anxiety extends into every part of an individual’s life. Relationships suffer, as the fear of judgment or embarrassment makes open communication and vulnerability seem Herculean. Professional growth stalls, with individuals often avoiding or dreading scenarios that involve public speaking, team collaborations, or social networking. Moreover, social anxiety gnaws at the roots of self-esteem, planting seeds of self-doubt and inadequacy that can overshadow one’s perception of self-worth.

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10 practical skills to
reduce social anxiety

While social anxiety is formidable, it’s not invincible. Various strategies, both self-guided and professional, can significantly alleviate its grip on one’s life.

Cognitive Restructuring

This technique involves identifying and challenging negative thought patterns, replacing them with more positive, realistic perspectives.

Exposure Therapy

A gradual, systematic exposure to feared social situations, helping individuals become more comfortable and less fearful over time.

Relaxation Techniques

Methods like deep breathing, progressive muscle relaxation, or guided imagery to reduce physical tension and anxiety.

Positive Visualization

Imagining oneself successfully navigating social scenarios to foster confidence and reduce anxiety.

Self-Care Practices

Regular exercise, adequate sleep, and a healthy diet to improve overall mental health.

Support Groups

Joining groups where individuals share experiences and learn from others facing similar challenges.


Practices that anchor individuals in the present moment, reducing overwhelming future-oriented fears.


Pharmaceuticals, prescribed by a professional, to manage symptoms.

Professional Therapy

Consistent sessions with a mental health professional for personalized strategies and support.

Lifestyle Changes

Reducing caffeine intake, establishing a routine, and dedicating time to hobbies or activities that boost confidence and relaxation.

Final Thoughts on
Overcoming Social Anxiety

Social anxiety need not be the barrier between you and a fulfilling life. With the right strategies, support systems, and professional guidance, managing social anxiety is not just a possibility; it’s a gateway to opportunities—a life where social interactions feel fulfilling, connecting & enjoyable.


Reach out to mental health professionals or supportive communities ready to journey alongside you. Your path towards a life of freedom, connection, and peace is about to commence. Embrace it.

How do I get started as a new client?

Do you offer traditional talk therapy?

of course! though we have some unconventional therapy approaches, we are rooted in evidenced based practices. Talk therapy is a major player in the therapy room! See What we Treat and Integrative Services for more information

Does my insurance cover my visits?

Uur goal it to decrease stress and anxiety, so we understand that the financial commitment to therapy is something to consider! We provide OON billing for clients who decide to bill their insurance for services. A “Superbill” can be provided to you for potential reimbursement of services. To know if you have to OON benefits, you can call your insurance company and ask about the process of receiving these benefits. 

Our Insurance Page shares a small blurb about Why We Left Insurance Panels

What is the difference between associate therapists & fully licensed therapists?

See our “Affordable Therapy” Page for info on licensing and costs of therapy.

 LAC/LSW are therapists who may practice clinical work under the supervision of a fully licensed therapist.

LPC/LCSW are therapists who have completed the necessary clinical hours post-graduation under supervision and can practice clinical work independently.

What is your cancellation policy?

We ask that clients provide at least 24 hours notice in the event that they need to cancel to avoid the 50% cancellation fee. we understand that life happens and do our best to be flexible & reschedule.

What is Virtual Reality Therapy (VRT)?

VRT is an immersive tool that helps clients to explore environments that can not be traditionally explored in therapy. Visit our VR page for more info and to watch our infomercial 

What is VRT used for?

we use VRT to support Exposure Therapy, a long standing traditional therapy modality to treat phobias, anxiety and stress. we send a headset directly to your home so you can access VRT from anywhere.

VRT not only helps with exposure therapy for phobias, but is great for ADHD, mindfulness, PTSD and social anxiety.

How does the process work?

  • Fill out a consult request below or reach out to us directly.
  • our phone number is 609-300-6481, call or text
  • MBD will respond within 24 business hours
  • You will get access to the patient portal to complete the intake paperwork
  • Once the paperwork is submitted and reviewed we confirm your intake appointment
  • Prior to your intake, you will receive a link to access the telehealth session.

Do You Offer Free or Reduced Therapy?

Yes! We offer a sliding scale as well as reduced fee therapy for clients working with out graduate interns. To learn more visit: Reduced Fee Therapy