Libraries are traditionally quiet zones for reading, studying, and other activities that require concentration. Keep your voice down any time you're in a library, and whisper whenever possible. While it's not required to whisper anymore, a loud voice can easily disturb others. If you run into someone you know, take the conversation outside. Many libraries have lobbies or other designated areas where conversation is allowed. Many libraries have rooms or even floors set aside for study groups. Ask a librarian if there is a space like this where your group can talk together at a normal volume. You may be tempted to switch your phone to vibrate instead of silent, but vibrating phones can be just as distracting as ringing phones. If you need to answer a phone call, step outside the library or move into the lobby. Many libraries now have cubbies designated for talking on cellphones. A good option is to keep your phone on vibrate if you're expecting an important call. Just make sure to silence it right away when it starts buzzing. Many people enjoy listening to music while reading or studying. Using headphones will limit distraction of noisy music, but the sound tends to escape if the volume is too high. Turn down the volume so the music doesn't escape from your headphones and irritate others. Use headphones if you need to listen to audio files. Just check the volume first to make sure sound doesn't escape. Many libraries don't allow food, except in designated areas. Check the rules before bringing food into any particular library. If you do bring snacks, try not to eat while in the library. Few things are more distracting than loud munching. If you plan on being in the library for a long time and absolutely must bring snacks, choose foods that aren't crunchy or smelly. Granola bars or string cheese might be good choices. Schedule regular snack breaks where you can leave the library for a bit. This will give your brain a break and keep you from disturbing others with your snacking. Drinks are allowed in the library as long as they are in a covered container, such as a water bottle with a cap. If you do bring snacks with you, try to eat them away from books and computers, and in a non-carpeted area. This will keep crumbs from getting smashed into the carpet, books, or keyboards. Smacking on gum can be particularly distracting, so leave the gum at home. The librarian may ask you to spit out your gum if you don't throw it away yourself.

Summary: Speak in whispers or hushed tones. Turn your cellphone on silent. Keep the volume low if you're using headphones. Eat your meals outside the library. Toss out your gum before entering the library.

During periods of stress, you may experience increased heart rate, sweating, tension of muscles, and often shallow breathing. Deep breathing can help to decrease those negative symptoms of stress by helping to regulate your nervous system. Start by placing one hand on your cheek and one hand on your stomach. Take a deep breath in through your nose, counting to 7 as you breathe in. Then, exhale through your mouth, counting to 7, while tightening your stomach muscles to exhale all of the air. Repeat the process 5 times with an average of one breath per 10 seconds. Negative thoughts can make social anxiety worse, so it is important to stop yourself when you have a negative thought. The next time you have a negative thought, don't just let it go by. Take a moment to analyze the thought and try to see what its flaws are. For example, a negative thought might be, "I am going to make a fool of myself in front of everyone when I give this presentation." If you find yourself thinking something like this, ask yourself, "Do I know that I will make a fool of myself?" and "If I mess up, does that mean that people will think I'm dumb?" Your answers to these questions should be "No" and "No" because you cannot know what people will think or do. The more likely outcome is that you will do a good job and no one will think you are dumb. Taking good care of yourself can help you to deal with your social anxiety. Eating well, getting enough sleep, and exercising regularly can help you feel better mentally and physically. Make sure that you are eating well, sleeping enough, and getting regular exercise to feel your best. Eat a balanced diet that include plenty of fresh fruits and vegetables, whole grains, and lean protein. Get between 7-9 hours of sleep per night. Exercise for 30 minutes three times a week. Limit caffeine and alcohol intake. Working through severe anxiety on your own can be hard. If you or a loved one has SAD, consider getting help from a licensed mental health professional. A mental health professional can help you to identify the root of your social anxiety an work through these issues. You might also consider attending a behavioral therapy group for people with social anxiety. These groups can help you to build your confidence and learn cognitive- behavioral techniques that can improve your ability to handle difficult situations. Medication alone cannot cure social anxiety, but it can be useful in some situations. Some medications may be more effective than others for your situation, so it is important to talk to your doctor about your symptoms and options. Common medications for SAD include: Benzodiazepines such as Xanax; Beta Blockers such as Inderal or tenormin; Monoamine Oxidase Inhibitors (MAOIS) such as Nardia; Selective Serotonin Reuptake Inhibitors (SSRI's) such as Prozac, Luvox, Zoloft, Paxil, Lexapro; Serotonin-Norepinephrine Reuptake Inhibitors (SNRIS) such as Effexor, Effexor XR, and Cymbalta.
Summary: Practice deep breathing. Put a stop to your negative thoughts. Take care of yourself. Consider seeing a mental health therapist for help. Ask your doctor about medications.