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‘I’m an introvert. How can I handle social interactions without feeling anxious?’
Dear Haya,
I’m a socially awkward introvert seeking advice on how to manage social gatherings. I often tend to feel anxious or drained in group settings, even around people I’m familiar with. I struggle to balance the need for some alone time with the desire to maintain a social life and friendships.
Although people around me seem nice on the surface about my hesitance to participate in social events, they do sometimes see me with a judgemental lens, given my awkwardness when I’m with them.
Could you suggest some practical ways for me to handle such interactions in a comfortable manner while keeping myself stress-free?
— A socially-awkward introvert
Dear socially-awkward introvert,
Before we dive deep into your query, I’d like to point out here that there is nothing wrong with you. Awareness is a great place to start at and I can see that you are aware of your personality type. Being an introvert doesn’t mean you are failing at life, it means that your energy works differently, and that’s okay. What matters is how we work around what we have already in a way that works best for our well-being and honours your need for connection and your need for space.
Let’s explore some practical ways to handle such interactions to help you mentally prepare before an upcoming event.
Choose ‘small doses’ instead of all or nothing
You don’t need to attend every gathering or stay for hours. Showing up for even 30 to 45 minutes can help you maintain friendships without overwhelming yourself.
Have an exit plan ready you feel comfortable with
Knowing how you will leave a place makes everything easier, for example, until the time you’re tired, or having your car with you. This reduces anxiety because you are not trapped.
Anchor yourself with one person
Instead of carrying the expectation that you need to navigate an entire group, pick one person with whom you feel safest. Standing by them or sitting with them gives you a base to return to throughout the event.
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Prepare conversation starters
Have some conversation topics in mind that you can fall back on. For example, how was your week? What are you working on these days? Any interesting shows you’re watching? When you feel frozen, these help you engage without pressure. Remember, curiosity always wins.
Protect your energy before and after
Being self-aware about yourself is a superpower. You know what works and what doesn’t. Try to do something grounding beforehand to keep your nervous system calm. Post meet-up, schedule some quiet time to recharge. It will aid you in regaining your energy.
Remember, most people are focused on themselves. We may feel like people are judging us because we are so hyper-aware of ourselves, but we think that more than that is true. Most people are caught up in their own insecurities.
Introversion is not a flaw
Your introversion is not a flaw. The most important thing is that we accept ourselves for who we are and create a life around that, which works best in boosting our well-being.
Start out with these steps, but keep in mind that you will experience some discomfort as you practice them. That’s natural. Any time we move outside our comfort zones, our nervous system reacts. The aim isn’t to avoid discomfort entirely, but to stay within a level that feels manageable.
Growth requires exactly that — a willingness to challenge yourself. If you don’t push beyond what feels familiar, you remain stuck in patterns that keep you isolated. And while solitude can be soothing, all human beings have a basic need for love, connection and belonging. Ignoring that need for too long can lead to loneliness and unmet emotional needs.
So take small steps, honour your limits but also honour your need for connection. The goal for you is to build a life where you would feel socially capable and emotionally fulfilled, not cut off from others out of fear. And remember, progress over perfection always.
Good luck!
— Haya
Haya Malik is a psychotherapist, Neuro-Linguistic Programming (NLP) practitioner, corporate well-being strategist and trainer with expertise in creating organisational cultures focused on well-being and raising awareness around mental health.
Send her your questions by filling this form or email to [email protected]
Note: The advice and opinions above are those of the author and specific to the query. We strongly recommend our readers consult relevant experts or professionals for personalised advice and solutions. The author and Geo.tv do not assume any responsibility for the consequences of actions taken based on the information provided herein. All published pieces are subject to editing to enhance grammar and clarity.
The Brazilian presidency of the COP30 climate summit has revealed the first draft of a crucial decision text.
Dubbed the “Mutirão” decision, the draft outlines a starkly different options on the key issues that have dominated talks in the humid Amazon city: transitioning away from fossil fuels, providing climate finance, and managing trade disputes.
On the critical issue of fossil fuels, the text reveals a deep rift.
One option encourages countries to develop “just, orderly and equitable transition roadmaps,” but stops short of endorsing a global phase-out plan backed by over 80 nations.
A weaker alternative merely invites countries to share “success stories” on moving toward low-carbon solutions. Tina Stege, climate envoy for the Marshall Islands, called the current language “weak” and insisted it “must be strengthened.”
The financial negotiations are equally divisive.
The draft includes a proposal to triple adaptation finance for developing nations to $120 billion a year by 2030, a key demand from vulnerable countries.
However, developed nations are pushing back, with alternative options that only acknowledge the need to “dramatically scale up” funding without binding targets.
In a historic first for a UN climate text, trade also features prominently, reflecting pushback from China and India against carbon border taxes.
Proposals range from establishing new dialogues to an annual UN summit on trade and climate.
As ministers arrive for the final high-level negotiations, the choices are clear. “Countries can get behind the stronger elements… or move in a weaker direction and water down what they come away with from Belém,” said David Waskow of the World Resources Institute.
The success of the entire “Belém political package” now hinges on bridging these deep divides before the conference concludes.
As Dominic McLaughlin steps into the world of Harry Potter, Daniel Radcliffe, who was also his age when he started, wrote a heartwarming letter to him.
In an interview with ABC’s Good Morning America, he shares, “I wrote to Dominic. I sent him a letter, and he sent me a very sweet note back.”
The star continues, “I just wanted to write to him to say, ‘I hope you have the best time, and an even better time than I did. I had a great time, but I hope you have an even better time.'”
Daniel also gushes about the new cast, particularly how young they look, saying, “I just see these pictures of him and the other kids, and I just want to hug them. They just seem so young.”
“I just look at them and say, ‘Oh, it’s crazy I was doing that at that age.’ But it’s also incredibly sweet, and I hope they’re having a great time.”
Last May, HBO announced the casting for the new Harry Potter series, with Dominic as Harry and Alastair Stout and Arabella Stanton as Ron and Hermione, respectively.
In addition to the trio, John Lithgow is starring as Dumbledore, Paapa Essiedu as Severus Snape, Janet McTeer as Minerva McGonagall, and Nick Frost as Hagrid.
The shooting on the show is ongoing, and it’s said to drop in 2027.
The northernmost town in the United States has officially entered its annual period of perpetual twilight.
Utqiagvik, Alaska, began its “polar night” this week, marking the start of roughly 65 days without direct sunlight.
In the region, the sun set on November 18 and will remain set till January 22, 2026.
The axial tilt of Earth causes this astronomical phenomenon. In astronomy, this axial tilt is referred to as obliquity is the angle between an object’s rotational axis and its orbital axis, which is the line perpendicular to its orbital plan; equivalently, it is the angle between its equatorial plane and orbital plane.
The axial tilt of Earth is about 23.5 degrees relative to its orbital plane and is primarily responsible for seasons and varies in a cycle of about 40,000 years.
In absence of this tilt, the seasons would be much less extreme, or they would not exist at all.
The Northern Hemisphere leans away from the sun during winters and for communities located far enough north like Utqiagvik, the sun remains below the horizon for an extended period.
Around 5,000 people are residing in the neighbourhood.
Only natural light for the next two months will come from a faint twilight glow near the southern horizon and the spectacular illumination of the Aurora Borealis dancing in the sky above.
The polar night will also be followed by extreme cold, with temperatures often plummeting well below zero degrees Fahrenheit.
This period of darkness is a prominent characteristic of life in the Arctic. But, it is a temporary state.
Around mid-May,the cycle of the seasons will be reversed and Utqiagvik will experience the extreme opposite weather with over 80 days of continuous daylight, known as midnight sun.
For now, the community settles in for the long, dark winter, a testament to life in one of the planet’s most extreme environments.
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