When you are observing others, you may also notice how certain groups socialize with each other. You may then try to socialize with them in the same way to blend in better with their social group.

As a tourist in a foreign country, you can also blend in by learning some of the local language and customs. Speaking with locals in their own language or acting like locals act in general will help you blend in better.

In an office environment, this may mean keeping your voice low and unassuming when you speak. You may take on a gentle, low tone so you can blend into conversations going on around you or the quieter sounds of an office. In a foreign country, you should also be aware of the volume and tone of your voice. You do not want to be the tourist laughing and chatting loudly in a quiet local cafe. Try to adopt a tone of voice that mimics the locals around you and that allows you to blend in rather than stand out.

For example, maybe you are joining an ongoing conversation at the office. Your co-workers may be discussing their weekends. Let them both share and ask questions like, “Do you go to the lake often?” or “How often do you go camping on the weekends?” These questions will keep the conversation flowing and allow you to be a part of the discussion. If you are hanging out with friends who know each other well, they may not be interested in getting-to-know-you questions like “Where are you from?” or “How do you know each other?” To blend in better during the hang out, focus on contributing to the conversation by sharing your own experiences and thoughts that are on topic. If you don’t like small talk because it means talking about things that don’t interest you, start talking about things that you find interesting!

You may decide to create a uniform of dark clothing that you wear throughout the week, such as dark blue jeans and black sweaters or shirts. You may then wear this dark clothing every day to blend in, no matter where you are.

You can also demonstrate closed body language, where you fold your arms over your chest and turn your body away from the person you are interacting with. These actions will likely discourage people from speaking or interacting with you and allow you to blend in more easily in a group.

You may also spend time on your own more than with others or with friends, as you will not have to worry about trying to blend into a group when you are alone. This can be isolating and lonely, but it can at least ensure that you will not stand out or be noticed by others.

You can do deep breathing techniques to help prevent you from hyperventilating when you feel anxious or stressed. When you’re in an anxiety-provoking situation, focus on slow and deep breathing through your nose. Do this by breathing in through your nose, filling your stomach with air, and holding it for a count of four before breathing out through your nose for a count of four. Try to take ten to twenty deep breaths or do deep breathing for at least five minutes a day. You can also combine deep breathing with meditation. You can use guided meditations on tape or online to help you calm down. You can also try repeating a mantra silently to yourself as you do deep breathing, such as “I am calm, I am calm, I am calm. ” Another technique you can combine with deep breathing is feeling your body. When you feel anxious, try to feel your feet on the floor. Focus your attention all the way down there: feel your arms, your legs, and specifically your feet and the ground beneath them, and focus. Take a few minutes to just keep breathing, and then drop your attention down to your feet.

During your “worry period” you can also create a worry list, where you write down a list of your worries and then allow yourself to consider them. You could list small worries, such as, “How am I going to get all my work done for the day”, and bigger worries, such as, “How am I going to afford my rent”. Once the “worry period” is over, you should put the list away and try to go about your day. If a worry pops into your head during the day, make a mental note of it and then try to go about your day. Remember that you will have time to think about it later and do not need to consider it now. You can add it to the worry list at the end of the day.

You can try substituting anxiety inducing foods and beverages with healthy alternatives, such as herbal teas and healthy snacks. You can also try to give up coffee if you find it is causing you anxiety and stress.

If you have a busy schedule, try to fit in a 30 minute walk or run at lunch. Commit to going to a fitness class three to four times a week so you can schedule in your exercise. You may want to try calming physical activities like yoga or tai chi. Doing these activities can help to reduce your stress levels and give you a positive outlet for your anxiety.

You may also do a calming activity before bed to unwind, such as reading a book or listening to music. You should also make sure your bedroom is quiet and calming so you are in the mindset for sleep.

You may also want to use the outdoors as a way to connect with others, where you invite one to two friends to join you on a hike or go together on a skiing trip in the mountains. Bonding over a shared activity where you are all physically active can make social interaction less awkward and uncomfortable.

Your therapist may also be able to help you determine the root cause or causes of your anxiety. She can also help you develop coping mechanisms for your anxiety and techniques to help you feel comfortable in group settings.