Struggle with social anxiety or shyness? Learn 10 practical tips to feel more comfortable in groups and build lasting social confidence.
Feeling comfortable in group settings isn't always easy, especially if you're naturally shy or introverted or dealing with social anxiety. Whether it's a workplace meeting, a family gathering, or a social event, it's common to feel overwhelmed or unsure about how to interact.
The good news? You can build confidence in social situations with time, practice, and the right strategies. This article offers 10 expert tips to help you feel more comfortable in groups and enjoy social connections without stress.
1. Understand Why You Feel Uncomfortable
Before you can work through your discomfort, it helps to understand where it comes from. Ask yourself:
Are you afraid of being judged?
Do you feel like you don't belong?
Is it difficult to know what to say?
Identifying these thought patterns can be a key first step in managing social anxiety in groups. If this is a recurring issue, you may benefit from reading our post on Challenging Negative Thought Patterns.
2. Practice Positive Self-Talk
The way you talk to yourself matters. Negative inner dialogue, such as "I'm awkward" or" People won't like me," can sabotage your confidence.
Try replacing that self-talk with positive affirmations such as, "It's okay to be quiet sometimes,"" I'm worthy of connection just as I am, " or I have something to offer."
Want more tools for boosting self-esteem? Check out our guide on How to Improve Self-Talk and Build Self-Worth.
3. Be an Active Listener
You don't need to dominate the conversation to be involved. Active listening—making eye contact, nodding, and showing interest—is a powerful way to engage in a group without pressure.
When you listen with curiosity, people naturally gravitate toward you. This is a significant first step if you're working on Overcoming Introversion in Social Situations.
4. Prepare a Few Conversation Starters
One of the best ways to reduce anxiety in group settings is to come prepared. Simple, open-ended questions help take the focus off you and keep the conversation flowing.
Try these: "How do you know the host?" "What kind of work do you do? Have you watched anything interesting lately?
If you're looking for more tips, see our article on Conversation Starters for Anxious Socializers.
5. Aim for Connection, Not Perfection
You don't need to be the funniest or most intelligent person in the room. People appreciate authenticity over perfection.
Instead of trying to "perform," focus on forming genuine connections. Being open, warm, and interested goes a long way. This principle also applies to building emotional intelligence in relationships.
6. Start Small and Build Confidence Over Time
If big groups feel overwhelming, start with smaller gatherings. Meet up with a friend or attend a small group activity where you feel more controlled.
This kind of gradual exposure is an effective technique for managing mild social anxiety. Learn more about this process in our post on Exposure Therapy Techniques for Social Fears.
7. Use Confident Body Language
Your body language sends powerful messages. Open posture, gentle eye contact, and a relaxed smile can help you feel—and appear—more confident.
Avoid crossing your arms, looking at your phone too often, or fidgeting. For more on this, check out our Nonverbal Communication and Confidence post.
8. Take Breaks When Needed
Even social people need to recharge. If you're starting to feel overwhelmed, it's okay to excuse yourself for a few minutes to reset. A quick walk, deep breaths, or stepping into a quiet space can help you return feeling more grounded.
This is especially helpful if you're practicing Self-Care for Highly Sensitive People.
9. Set Realistic Expectations
Progress takes time. Don't expect to go from anxious to outgoing overnight. Celebrate small wins, such as initiating one conversation or staying longer than usual.
Setting manageable goals helps build momentum and reduces pressure. You might enjoy reading How to Set Mental Health Goals You Can Achieve.
10. Consider Working with a Therapist
If group settings continue to cause significant anxiety or avoidance, working with a licensed counselor or therapist can help. Therapy offers a safe space to explore your fears, build social skills, and develop coping strategies.
If you're considering this step, read our guide on How Therapy Helps with Social Anxiety.
Final Thoughts: You Deserve Connection
Feeling more comfortable in groups is a journey, not a destination. You can build real, rewarding connections with practice, compassion, and the right tools without sacrificing your sense of peace.
Remember: you don't have to be extroverted to belong. Just being you is enough.
If you want personalized support, contact us to schedule a consultation. Let's work together to help you feel more confident and connected.
For help with social anxiety, contact Owen Clinic at https://www.owenclinic.net or call now. 405-655-5180 or 405-740-1249.
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