Research from Stanford University has found that cognitive behavioral therapy (CBT) is extremely effective at reducing symptoms of social anxiety. And in fact, all of our experts recommended CBT if your anxiety controls your social calendar. "CBT helps you identify negative thoughts, play them out, and think of alternative explanations," says Vinson. Your reaction may be, "That girl doesn't like me," but in reality, maybe she's not smiling at anybody in the room. "Even if someone isn't going to a therapist every week, they can learn about the principles of CBT and try and apply them. Questioning those automatic thoughts help them not hold as much weight."