1 . While socializing comes naturally for some, it can be a struggle for others. Shyness is a normal, common personality trait (特征).     1    . If you’re often hesitant to engage in social situations, you may interact with those around you in a more comfortable way. We outline four strategies for overcoming shyness in life.

You may have been shy most of your life.     2    . Working through shyness and developing increased confidence may seem like a discouraging task for you, but viewing the journey as an exciting adventure to parts unknown can be exciting and, in turn, may boost your self-esteem.

    3    . Talking to yourself in a negative way when describing yourself can damage your self-confidence. Consider replacing phrases like “I am shy” with “I am learning to be more comfortable” in social situations. This can go a long way toward moving from shyness to confidence.

Mindfulness involves drawing your attention to the present and being aware of your thoughts, feelings, and surroundings.     4    . In one study, participants in a mindfulness program experienced an improved view of their self-worth.

Getting started can be the hardest part of learning how to be more social for those who are shy.     5    . You can start out small. Try chatting with the teller at the bank or the person ahead of you in the checkout line. This can help you build confidence and work your way up to more difficult challenges.

2 . How do we rid ourselves of the negative (消极的) thoughts and return to a place of peace and acceptance? Read on for some expert-guided tips.

First, don’t suppress (抑制) the negative thought. “Research shows that it’s important not to suppress negative thoughts as this only makes it worse.     1     Then, select a positive thought or visual to engage with in place of the negative thought that you set free,” Dr. Carla Marie Manly, and author of Joy from Fear, tells She Knows.

Don’t forget to breathe. “Close your eyes and breathe in for a count of four; then breathe out slowly to the count of four. When worries and stress begin to rise, be kind to yourself.     2     A worried mind gets very calm when it’s focused on breathing rather than worrying,” says Manly.

    3     “Just because you have a thought doesn’t mean it’s true. When you notice you’re being hard on yourself or thinking very negatively, take a step back and question the thought you’re having,” suggests Touroni. “    4     Are you jumping to conclusions?”

Try a positive message mantra (咒语). When negative thoughts get a hold on you, Manly recommends focusing on a positive message or mantra that feels strong and calming for you. “For example, your mantra might be, ‘All will be well.     5    ’ ” Manly suggests keeping a copy of your mantra in your wallet, on your mirror, and on your desk for a handy reminder during stressful moments.