Things to Know When Managing Social Anxiety, with Sean Leonard, NP
Social anxiety often begins with negative thoughts — but you can challenge them and feel more in control.
By
Lana Pine
| Published on May 16, 2025
3 min read
Social anxiety can make even everyday interactions — such as small talk or eye contact — feel overwhelming. But according to Sean Leonard, NP, a nurse practitioner at Healthy Life Recovery, there are practical, research-based strategies that can help reduce anxiety and boost your confidence over time.
Here, he shares key techniques he recommends to patients who are struggling with social anxiety.
Leonard says a common root of social anxiety is the fear of being judged by others. “Ask yourself, ‘What’s the worst that could really happen?’” he advises. Most of the time, the people around you are focused on themselves — not scrutinizing your every move. Reframing these thoughts can help reduce the intensity of anxiety before it spirals.
Working up to more comfortable interactions takes practice. Leonard recommends starting with small steps: make eye contact, say hello to a stranger or ask someone how their day is going. He explains that over time, these micro-interactions build confidence and reduce the fear associated with larger social situations.
Breathwork techniques can physically calm the body during anxious moments. Leonard notes that his team has been using breathwork with veterans for years, and the results are impressive in terms of lowering the heart rate and grounding. Even just a few minutes of focused breathing can make a big difference.
Before a social event, take time to mentally walk through a successful interaction. “Imagine yourself feeling calm and in control,” Leonard says. “This can help reframe anxious thought patterns and also decrease the idea of having any type of stress in that bigger environment.” Visualization can train your brain to expect a more positive outcome and ease nervous anticipation.
Many people benefit from holding a small object — a smooth rock, a fidget tool or a coin — during stressful moments. Leonard explains that having something tactile to focus on helps redirect anxious energy. Keeping it in your hand or pocket can bring a sense of calm.
Lastly, he encourages patients to shift their inner dialogue. Instead of thinking, “I’m going to embarrass myself,” say, “I’m capable of handling this.” Over time, these small changes in mindset can build resilience and make social interactions more manageable.
4 Things to Know When Managing Social Anxiety
- Most people aren’t judging you — they’re focused on themselves.
- Gradual exposure builds confidence.
- Breathwork and grounding objects reduce anxiety in the moment.
- Positive visualization and self-talk can help shift your mindset.
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