How to Be Less Socially Anxious: Practical Skills to Stop Overthinking, Be Confident, and Thrive in Social Situations

by Megan Ashley Smith

Genres: Nonfiction, Self Help

160 pages, Paperback

Published March 11, 2025

About the author

LCMHC NCC

Reviews

[Ink_Drinker · Rating 4 out of 5]

Smith combines psychological concepts with practical tips, presenting the information in a way that's easy for readers dealing with social anxiety to grasp.

She highlights the importance of self-awareness, introduces cognitive-behavioral strategies, and advocates for gradually facing anxiety-provoking situations.

Her writing style is straightforward and uplifting, enriched with relatable stories that foster a sense of understanding.

This book is ideal for those looking for practical methods to manage anxiety rather than instant solutions. Ultimately, it’s a valuable resource for anyone aiming to feel more at ease and genuine in social environments.

[Chris · Rating 4 out of 5]

This is a very easy to read guide for those who experience social anxiety, like myself. There are many helpful hints outlined that have helped me deal with my own social anxiety. This has helped me get out more and be in social situations I normally wouldn't have participated in.

My thanks to Zeitgeist, the author, and NetGalley for gifting me a digital copy of this book. All opinions are my own.

[Steph Reads NZ ✨ · Rating 5 out of 5]

A book I would highly recommend to be read atleast once or to be referred back to. I myself have experienced social anxiety and still do sometimes, I found a lot of advice and techniques that I would personally use and would recommend to others to use.
Reading this book made me feel that I now have more awareness and that I'm way more educated about social anxiety itself and how to deal with or prepare for it.

Thank you Netgalley for the ebook

[Joanne · Rating 3 out of 5]

3.5 stars How to Be Less Socially Anxious by Megan Ashley Smith is a short, practical guide that delivers some useful tools for handling social anxiety. The author’s book dedication to herself hints that her own advice to be self-compassionate must be working! ;-)

The book offers straightforward strategies, including breathing exercises and easy-to-remember acronyms. SPARK helps you think of things to say in awkward situations, and CLEAR provides steps to reframe and challenge your inner critic. I also liked the suggestion to give your inner critic a name, making it easier to throw shade and push back against negative self-talk.

It’s an easy read with a good balance of practical advice and exercises—helpful without being overwhelming.

[Katie Rutter · Rating 3 out of 5]

This was a short, easy to understand book on how to handle social anxiety. There wasn't a lot of fluff or unnecessary information; it got straight to the point. This book includes helpful scenarios, practical solutions, and mindful exercises.

Thank you to NetGalley for the free ARC in exchange for an honest review.

[J Kromrie · Rating 4 out of 5]

Thanks to the publisher and Netgalley for this eARC.

Empathetic, actionable, and refreshingly clear, How to Be Less Socially Anxious offers a compassionate roadmap for anyone struggling with the invisible weight of social anxiety. Megan Ashley Smith draws from her clinical expertise and personal experience to deliver a guide that’s therapeutic and empowering.

🧩 Structure & Approach
Smith organizes the book into 24 practical skills, each designed to address a specific challenge—from overthinking and fear of judgment to initiating conversations and navigating group dynamics. The tone is warm and nonjudgmental, making the book feel like a supportive companion rather than a clinical manual.

Each chapter includes:
- Real-life scenarios that illustrate common social anxieties

- Step-by-step strategies for managing discomfort

- Reflection prompts to personalize the learning

- Tools for various contexts—work, dating, friendships, and community settings

Themes & Techniques
- Cognitive Restructuring: Smith introduces techniques to challenge negative thought patterns and replace them with realistic, affirming beliefs.

- Mindfulness & Grounding: These practices are woven throughout, helping readers stay present and reduce anticipatory anxiety.

- Confidence Building: Rather than promising instant transformation, Smith emphasizes gradual growth through consistent practice and self-compassion.

Smith’s voice is both professional and personal. As a licensed clinical mental health counselor who has experienced social anxiety herself, she brings authenticity and relatability to the page. Her writing is accessible without being simplistic, and her empathy shines through in every chapter.

How to Be Less Socially Anxious is more than a self-help book—it’s a toolkit for reclaiming agency in social spaces. Whether you're navigating a crowded room, a first date, or a workplace meeting, Smith offers strategies that are both practical and emotionally intelligent. It’s ideal for readers seeking gentle guidance with real-world applicability.

[lindz · Rating 4 out of 5]

How to Be Less Socially Anxious packs a ton of practical advice into clear, bite-sized sections. The book covers 24 different social skills, breaking each one down with straightforward tips, examples, and exercises that actually feel doable, even if social situations usually make you sweat.

What I appreciated is how the book doesn’t just offer common social skill advice; it tackles real-life scenarios, such as handling work, dating, or friendships. Each section gives concrete steps you can try right away rather than just theory. Some tips, like reframing your thoughts, might be trickier if you’re someone who struggles to convince yourself of things you don’t fully believe. I found the tip about sticking to the facts to be more helpful. Either way, the variety means you’ll probably find at least a few strategies that click.

Many of these techniques are staples in therapy so some readers may recognize them. Still, the sheer number of tips and the way they’re presented make it likely that you’ll come across something new or at least see old advice presented in a fresh light.

I really wish I’d had this book growing up. It’s easy to follow, with no confusing jargon, and the exercises are broken up so you can work through them at your own pace. Whether you’re looking for conversation starters or ways to boost your confidence, there’s plenty here to help you get hands-on and actually improve.

If social anxiety has you feeling stuck, this book is a genuinely useful and approachable resource.

Thanks, Zeitgeist (@zeitgeistpublishing), for the complimentary review copy.

[Jennifer · Rating 3 out of 5]

Thanks for the free book, Penguin Random House!

As the subtitle suggests, skill building is the core of the book. Part One focuses on 24 practical techniques including visualization, active listening, getting to know your inner critic, breathing techniques, calming techniques, acronym-based strategies (e.g., the PAUSE technique), and more. Many of the skills also include workbook-type activities, with spaces to fill in your answers.

Part Two: Navigating Social Situations is divided into
separate sections for Friends and Acquaintances, Dating and Romance, Work and School, and Community. In each of these sections, the author presents potential scenarios and references one or more of the previous skills (by number) that might be of use.

I found the skills section the most helpful and interesting part of the book. With 24 different techniques, there are bound to be at least a few that will be well suited to one’s own situation or concerns. (Not all of them will apply, and that’s OK.)

The second section was where the book felt weaker to me. Many of the imagined scenarios just seemed off. The book would have been stronger if this information had been worked into the various Part One skills instead of creating odd scenarios that certainly didn’t strike me as anything that I personally have encountered or would encounter. But, again, the skills themselves felt worthwhile to me as someone who is sometimes anxious in social situations.

Thank you to Penguin Random House and Zeitgeist for this ARC.

[Nana · Rating 5 out of 5]

I have always suffered with social anxiety, and the book does say that it is very isolating. This isn't a book that you read and move on to other things. This is a book, I keep on my bedside table so I can read some every night. Sometimes I am looking for something specific, and other times, I just let life choose it, and it sometimes feels like that is exactly what I needed.
It isn't going to happen overnight, it will be something I will use the book as a guide, so I can finally have the life I want. Baby steps, Do I believe this book will get me to where I can go out and just talk to people, yes. I already started talking to the lady that checks me out at the grocery store. That is BIG for me. I won't tell you my age, but I am looking forward to the years I have left, and going out and interacting with people.
I hope people who struggle with social anxiety will get this book, and it will guide them to a life, they have wanted, but never thought it was possible. I do believe I will get there, with this book, it is a process, and I am learning to stop looking at what I couldn't do and looking at what I was able to do now.
I received an ARC from Zeitgeist through NetGalley.

[Vicky · Rating 4 out of 5]

Thoughts: This is a good book for anyone who is challenged by social anxiety. The author explains what it is in clear writing that show you that you are not alone, and that there are ways to cope. There are exercises like breathing exercises and using mental imagery to help diffuse the anxiety along with acronyms that make the exercises easy to remember – like SPARK that helps you with what to say in awkward situations. CLEAR helps you challenge and overcome your inner critic.

The book is easy to read, short, and with a lot of practical exercises to help you learn to cope.

Recommended.

Disclaimer: Disclosure of Material: I received a final and/or advanced reader copy of this book with the hope that I will leave my unbiased opinion. I was not required to leave a review, positive or otherwise, and my opinions are just that… My Opinions. I am posting this in accordance with the Federal Trade Commission’s 16 CFR, Part 255: “Guides Concerning the Use of Endorsements and Testimonials in Advertising” Thanks to Zeitgeist @Penguin Randomhouse for providing this book.

@penguinrandomhouse #partner

[Stephanie · Rating 4 out of 5]

When I saw this book, I thought, 'I need this.' I do have social anxiety, so I was hoping this book would give me some tips and tricks to help cope.

The book is split into two main sections. The first part shares coping strategies, while the second part offers examples and ways to use those strategies in real life. Some of the tips include how to talk to people, manage negative thoughts, and remember the SPARK acronym.

I liked that Megan Ashley Smith used realistic examples for each strategy. They were easy to understand and helped me picture how I could use them in my own life. After each strategy, she included reflection questions that made the ideas stick. I found the first part of the book more helpful than the second, since the second part repeated a lot of the same points with different examples. The sections on participation and post-event rumination stood out to me, since those are areas I struggle with most. Overall, I think this book offers useful coping strategies for anyone dealing with social anxiety.

[Sandy · Rating 3 out of 5]

I thought this book would be helpful to me in some situations. Evidently, I don't have that much of an issue with being socially anxious. I do pretty well being in front of others and speaking, this year I even started a book club at work and I have no problems doing this. Plus, I am a quiet and introverted person and don't see a problem being this way. I don't overthink too much, I am confident, and maybe not thrive in social situations but I do just fine to me. Maybe this book isn't exactly for me but I did get some benefits from reading this. I have been reading on and off for about a month (even though I put it as reading it today). It was good and had lots of exercises to work on, for those who needed it. A class I took in college was the best for me and that was public speaking. It made me do the things in this book that really helped me. So the skills you learn are good ones.

Thank you to Zeitgeist for the copy of this book.

[Charlee Underwood · Rating 4 out of 5]

First, thank you to Penguin Random House and Zeitgeist for the complimentary review copy!

How to be Less Socially Anxious is a great guidebook and workbook for people wanting to start tackling their inner critic! Megan Ashley Smith, LCMHC, NCC is a licensed clinical mental health therapist and has put together a great resource for people, like myself, who struggle with social anxiety.

Smith starts by describing what social anxiety can feel like, the effects it can have on a person and several aspects of their life. But the real purpose of the book is her practical skills and the real-life scenario workshops! With an approachable writing style and clear methodology, Smith guides the socially anxious through conquering the inner critic, navigating work holiday parties, and building confidence in oneself.

[Ali · Rating 3 out of 5]

Thank you Zeitgeist for providing this book for review via NetGalley! All opinions are my own.

This is a good read for someone who regularly experiences heightened social anxiety and is looking for a wide range of tips and techniques to use in various situations when interacting with others. There are a lot of opportunities given to reflect and take note of past, current, and future experiences that could be very helpful when trying to identify patterns and make better decisions in social situations. With how short this book is, it’s easy to do a first read where you get a grasp of the different techniques available then afterward you can reference specific sections when needed.

[Andrea Wenger · Rating 4 out of 5]

This practical guide offers accessible strategies for managing social anxiety. With step-by-step guidance and easy-to-understand solutions, it helps readers build confidence and improve communication skills in various social settings, from work and school to dating and friendships.

This guide is helpful for people who struggle with negative thoughts or weak communication skills. It doesn’t address social anxiety that stems from sensory processing sensitivity.

Thanks, NetGalley, for the ARC I received. This is my honest and voluntary review.

[G C · Rating 4 out of 5]

I thought this book was very practical and easy to digest. As someone who suffers from social anxiety I was already familiar with many of the techniques but it’s nice to have everything together and be able to refer back to it when you need it. Also, even though we may have heard it before, it does really help to be reminded of the skills as they are easy to forget when you’re in an anxious situation. The workbook aspect also gives you a chance to put things into practice which can be very helpful.

[Alicia Bayer · Rating 5 out of 5]

This is a great guide for working on beating social anxiety. I really appreciated that it’s not just journaling but has all kinds of tips, tricks and skills to work on with examples. It’s a short book but mostly because it doesn’t ramble on and just gives you the tools. I also appreciated that sections cover different situations like work and dating, since they require different tactics and strategies.

I read a temporary digital loan of this book via netgalley.

[M. K. Jacobs · Rating 4 out of 5]

This felt more like a workbook guide than a traditional book, and I would've appreciated real life rather than only theoretical examples, but for what it is, this has a lot of important information. For example, the CLEAR acronym (Challenge, Learn, Evaluate, Adjust, Reframe) seems useful. The skills were explained well and repeated often so information could be fully absorbed. Smith is obviously knowledgeable as a guide, but the language is accessible without being condescending.

[ㅤmelli ꧔ · Rating 4 out of 5]

ᨳ᭬ ⭑ ⭑ ⭑ ⭑࿐ྂ

„Your future is bright and filled with endless possibilities. Believe in yourself and embrace the path ahead with confidence and optimism.“

For me as a Person diagnosed with Social Anxiety , this has been really helpful. While i knew a lot from my Therapist, some things are new and i can't wait to try them.

-Thank you Zeitgeit for allowing me to read this via NetGalley.

[Audrey Stars in Her Eye · Rating 5 out of 5]

Thanks for the gifted book, Penguin Random House!

While this did not help me with my root issue, this book gives many coping tactics. There are plans on how to get ready for certain situations and what to say. This is a really helpful book.

[Viviana]

I received a NetGalley widget from the Zeitgeist Insiders group at Penguin Random House today.

[Kelley - rva_reader · Rating 4 out of 5]

I have anxiety and can have it in social situations so when the publisher asked if I was interested in this advanced copy, I jumped at the chance. This was a quick read with a lot of helpful tips. I read it on my Kindle and the formatting wasn’t great so it would be nice to get a physical copy to see the tips a little easier. I recommend picking up a copy if you need tips for getting out of your head some.

Thank you to @zeitgeistpublishing for an advanced copy. This is out now.