How do I deal with social anxiety at work?

Social Anxiety disorder at work can significantly impact your career satisfaction and professional growth, but it's manageable with targeted strategies that help you feel more confident and connected with colleagues. The key is approaching workplace social situations gradually while building your confidence building through preparation and practice. Start by identifying specific situations that trigger your social Anxiety disorder - is it speaking in meetings, making small talk, networking events, or eating lunch with coworkers? Understanding your particular triggers helps you develop targeted strategies rather than trying to overcome all social Anxiety disorder at once. Prepare for social interactions when possible. Before meetings, think of one or two questions you could ask or points you could contribute. Having something prepared reduces the pressure to think on your feet and gives you confidence that you have something valuable to add. Practice the 'spotlight effect' awareness - remember that people are generally focused on themselves and their own concerns rather than scrutinizing your every word or action. Most people won't notice or remember small social mistakes as much as you think they will. Focus on being genuinely interested in others rather than worrying about how you're coming across. Ask questions about their projects, interests, or opinions. This shifts attention away from your Anxiety disorder and toward building real connections. People generally enjoy talking about themselves and will view you more favorably when you show genuine interest. Start small by building one workplace relationship at a time. Choose someone who seems approachable and make small efforts to connect - perhaps asking about their weekend or commenting on something work-related. Building confidence through one positive relationship can create momentum for others. Use your strengths to contribute to workplace social dynamics. If you're better at written healthy relationships/improving-communication" class="internal-link">communication" target="_blank" rel="noopener noreferrer">Communication, contribute thoughtful ideas via email before meetings. If you're a good listener, use that skill to build rapport with colleagues. Challenge negative self-talk by questioning anxious predictions. Ask yourself: 'What evidence do I have that this will go badly?' 'What's the worst realistic outcome?' 'How would I handle that?' Often our anxious predictions are much worse than reality.