How do I stop feeling nervous in social situations?
To help reduce your anxiety in social interactions, try taking deep breaths to slow down your heart rate, think ahead about some simple questions to ask, and focus on the other person rather than yourself. Try having a small chat at first, let the conversation have natural pauses, and don't put pressure on yourself to be perfect. Practice will usually help you more than waiting until you feel comfortable enough to interact with others.
How to feel less nervous around people
Anticipating immediate relief from social nervousness could actually increase it. You may still feel uncomfortable, but remain in the conversation as the feeling passes. Feeling nervous isn't a sign of a bad performance.
Before you walk into any social situation, take a few slow breaths. Inhale gently and exhale a little slower than usual. Relax your shoulders and loosen up your hands. This can reduce some of the physical symptoms of stress and can help you talk at a slightly slower pace.
It may also be helpful to have 2-3 simple questions prepared. For example, you might ask, "How do you know the host? What are you currently working on? How's your week?" Open-ended questions provide something for the other person to respond to, which means you don't have to carry the whole conversation by yourself.
Once you're talking, focus on what the other person is saying instead of worrying about how your body language, voice and facial expressions look. Listen for one thing you can respond to. A follow-up question often feels easier than trying to make a great-sounding statement.
Begin small. Say hello to a co-worker, engage in some light chat with someone you know, or share a single observation in a conversation. Then, review the experience focusing on what went well, rather than dwelling on any uncomfortable instances. If your anxiety about social situations frequently interferes with your work, academics, or personal connections, a licensed mental health specialist could be of assistance.