Step 1: Boost your self-esteem
Determine why you’re so uncomfortable around people. If it’s due to something you can fix—your teeth, your education level, your body—take action to feel better about yourself. Go to a dentist, take a night class, start to exercise.
第一步：增加自尊
要判明當周圍有人時你感到不舒服的原因。如果是因為你一些你能搞定的事情——比如你的牙齒，教育水平，身體狀況——采取行動來使你自我感覺更好些——可以去看牙醫，參加夜校，開始鍛煉。

Step 2: Practice conversation skills
Practice your conversation skills by chatting up people you’ll probably never see again—the woman behind you in the checkout line, the guy sitting next to you on the train, people walking their dogs.
第二步：練習交往技巧
通過和你周圍的人聊天來練習談話技巧，可能會和那些再也不能見面的人閑談，比如付款處身后的女士，火車上坐在你身邊的男士，遛狗的人們。

Step 3: Practice body language
When you have trouble clicking with someone verbally, try matching their body position physically. If they’ve got a hand on their hip, do the same—and their brain will be tricked into thinking you’re hitting it off!
第三步：練習身勢語
如果在和別人交談上你有問題，試著從身體的姿勢上配合他們。如果他們將手放在臀部，你也照樣做——這樣他們頭腦中就會反映出你正在模仿。

Step 4: Test your abilities
Once you’re confident you can start a conversation, test your newfound skills at group gatherings. And don’t just talk to one person and call it a night; the more you practice, the easier it will get.
第四步：測試你的能力
一旦你變得自信，就可以開始談話，在大家聚會時來檢驗你新發現的新技巧。不要只和一個人談話而到此為止。你練習得越多，談話就會越容易。

Tip:Approach someone who is standing alone, looking uncomfortable; they’ll be grateful you made the first move, and you’ll get a confidence boost from their receptiveness.
貼士：接近那些獨自站在一旁，看起來不自在的人，他們對你邁出第一步很有幫助，你將從他們的反應上獲得自信。

Step 5: Breathe deeply
Practice the relaxation technique of deep breathing. That way, when you start to feel self-conscious, you’ll be able to calm yourself with a few deep breaths.
第五步：深呼吸
練習通過深呼吸來放松。如果你感到窘迫，可以通過幾次深呼吸來使自己鎮定。

Step 6: Relax
Whenever you walk into a room full of people, remind yourself that 48% of them are as nervous as you are—and the rest are too busy thinking about themselves to notice you!
第六步：放松
無論什么時候當你走進一個有很多人的屋子時，要提醒自己屋子里48%的人和你一樣緊張，其余的正忙于想著自己的事而忽視你。