How to i mange my social anxiety

Oh no. I am so sorry you are going through this, and thank you for reaching out! What you’re describing sounds like anxiety has started interfering significantly with your education and daily life. Avoiding situations brings immediate relief but is definitely not a long-term solution. =

What can help

• Start with small, gradual exposure. I tend to find that, rather than forcing yourself into the most crowded situation immediately, you build up slowly—for example, being on campus during a quieter time or sitting near the exit of a lecture hall, then gradually staying longer.
• Another thing would be to notice the thoughts that appear. Social anxiety often comes with thoughts such as “Everyone is watching me,” “I won’t cope,” or “Something embarrassing will happen.” With CBT, I can help you examine these thoughts and develop more balanced responses.
• A practical method is to use grounding when anxiety rises. We can work on developing tools such as slow breathing, noticing your surroundings, or focusing on the feeling of your feet on the ground, which can help you remain in the situation long enough for the anxiety to come down naturally.
• Seek professional support—which you were courageous enough to do today—a big step. Because this has already caused you to miss exams and lectures, I would strongly recommend speaking with a counsellor, psychologist, or other mental-health professional. CBT with gradual exposure is one of the most effective treatments for social anxiety.
• Talk to your school as well. A counsellor, academic adviser, or disability/accessibility office may be able to arrange temporary accommodations while you work on the anxiety.

Most importantly, the goal isn’t to suddenly become comfortable in crowds. It is to gradually learn, “I can feel anxious and still get through this.” With the right support and repeated practice, social anxiety can become much more manageable.

Don't hesitate to reach out!