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You can consult Dr. Rupali Mohbe, a licensed clinical psychologist. Book an online or offline session based on your comfort via the official website, BIRDYME.Clinic Address: 208, CENTRAL, Sangath IPL, Motera, Ahmedabad, Gujarat.

When your mind goes blank, look around and spot 5 things you can see, 4 you can touch, and 3 you can hear. This grounds you instantly.

Consult a Psychiatrist for Comprehensive Clinical Assessment: Schedule an evaluation with a psychiatrist to confirm the diagnosis and discuss medical management options: SSRIs / SNRIs (First-Line Daily Medication): Selective Serotonin Reuptake Inhibitors (such as Escitalopram, Sertraline, or Paroxetine) help regulate serotonin signaling, lowering overall baseline anxiety and autonomic reactivity over time. Beta-Blockers (Performance Support): Short-acting beta-blockers (like Propranolol) taken on an "as-needed" basis before high-stress social events (interviews, presentations) block peripheral adrenaline, preventing tremors, racing heart, and sweating. Initiate Cognitive Behavioral Therapy (CBT): Work with a licensed clinical psychologist on CBT tailored for social anxiety. Therapy focuses on: Cognitive Restructuring: Identifying and challenging automatic catastrophic thoughts (e.g., "I will embarrass myself" or "They will judge me"). Graded Exposure Therapy: Gradually and safely placing yourself in social situations to retrain your brain's threat response and break the cycle of avoidance. Rule Out Physical Co-factors: Ask your doctor to check basic laboratory parameters (such as thyroid function tests and Vitamin B12 levels) to ensure no underlying physical issues are compounding your physical anxiety symptoms. You can book a session with me

Avoidance is the engine that keeps social anxiety alive. Taking a vehicle to avoid walking past neighbors or skipping events provides immediate short-term relief, but it signals to your brain that the social situation was genuinely dangerous, reinforcing the anxiety response for the future. Practice "Grounding" During Mind-Blanking Moments: When your mind goes blank in conversations, focus on physical grounding: press your feet firmly onto the floor, focus on the sensation of air entering your nostrils, and allow yourself a 3-second pause to breathe out before speaking. Set Small, Daily Exposure Goals: Start with micro-steps—such as making eye contact and saying a brief "hello" to one shopkeeper or neighbor each day—to build confidence before tackling larger social settings.

Start with small, manageable social interactions instead of avoiding them. Practice diaphragmatic breathing (inhale for 4 seconds, exhale for 6 seconds) for 5–10 minutes daily and before anxiety-provoking situations. You can also maintain an anxiety journal to note your anxious thoughts, the evidence for and against them, and a more balanced perspective. These strategies can complement CBT and help reduce anxiety over time.

CBT and SSRIs are the main treatments.

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