1. Thought–Evidence–Alternative (Cognitive restructuring) Before speaking, write: Automatic thought: “My heart will race and everyone will notice that I am nervous.” Evidence for: “I sometimes become nervous.” Evidence against: “Most people are focused on the conversation, not my heartbeat. Nervousness doesn't mean I will perform badly.” Balanced thought: “I may feel anxious, but I can still speak clearly and complete the conversation.” Repeat this rather than trying to convince yourself that you must not feel anxious. 2. Graduated exposure — most important Don't avoid the situations. Make a hierarchy from easiest → hardest. Example: Speak for 1 minute alone while recording yourself. Speak to a friend. Ask a question to a colleague. Speak to a familiar senior. Have a 2–3 minute conversation with an unfamiliar senior. Give a short presentation to several professionals. Repeat each step several times until anxiety becomes more manageable, then move to the next step. The goal is not zero anxiety; it is learning “I can tolerate anxiety and still function.” 3. Shift attention outward Social anxiety often causes excessive self-monitoring: “Is my voice shaking? Is my face red? Are they noticing?” During conversation, deliberately focus on: What the other person is saying Their actual words The point you want to communicate Asking one relevant follow-up question Use the rule: 70% attention on the other person/task + 30% on yourself. 4. Slow breathing + behavioural experiment Before entering the situation: Inhale 4 seconds → exhale 6 seconds, gently, for about 1–2 minutes. Then deliberately speak at your normal/slightly slower pace rather than trying to hide the anxiety.

First step is to find out automatic thoughts whenever you feel anxiety in front of anybody. (e.g. the thought may be “I will sound stupid.”) Second step is to

"Hi there, I understand that seeking help can feel overwhelming, but you’ve already taken the first brave step. I can guide you with a clear treatment plan tailored just for you, so you can feel better and regain control over your life. You can reach me directly on WhatsApp for quick support on seven zero eight two zero two two zero six two."

Thank you for sharing this. I know it isn't always easy to talk about personal struggles, so I'm glad you reached out. I would recommend a detailed psychiatric consultation to understand the underlying cause and discuss the best treatment plan for you. If you need further guidance, feel free to reach on WhatsApp eight seven four zero eight nine three eight one three. I'd be happy to help you.