Home Treatment

While counseling and medications are the most effective treatments for social anxiety disorder, you may wish to reduce your anxiety level at home by practicing a healthy lifestyle.

• Get regular exercise. Start slowly so that you don't overdo it. Build up your exercise program bit by bit, and aim for at least 2½ hours a week of moderate exercise.⁷ It's fine to be active in blocks of 10 minutes or more throughout your day and week.⁷
• Get enough sleep by going to bed at nearly the same time every night. Also, keeping your room quiet and dark may reduce distractions and help you get a good night's rest.
• Eat a balanced diet by choosing foods low in fat and high in fiber.
• Avoid foods and beverages that contain caffeine, such as chocolate and coffee, since they may increase your anxiety.
• Try some relaxation exercises. Certain breathing exercises and muscle relaxation exercises help reduce anxiety. For information, see:

  Stress management: Breathing exercises for relaxation.

  Stress management: Doing guided imagery to relax.

  Stress management: Doing meditation.

  Stress management: Doing progressive muscle relaxation.

  Stress management: Relaxing your mind and body.

• Change how you think. This can change how you feel and can reduce your anxiety. For more information, see:

  Positive thinking: Stopping unwanted thoughts.

  Anxiety: Using positive thinking.

  Positive Thinking With Cognitive-Behavioral Therapy.

If you drink alcohol or use drugs in an attempt to gain confidence to face feared social situations, it is possible to develop substance abuse problems in addition to social anxiety disorder. For more information, see the topic Alcohol Abuse and Dependence.