check out this post if you have anxiety

Social anxiety can be particularly challenging in your 30s, a time often filled with social obligations and professional networking. Key strategies include identifying triggers, such as crowded events or specific interactions, and practicing grounding techniques like deep breathing. Cognitive Behavioral Therapy (CBT) is widely recognized as an effective treatment, helping individuals reframe negative thoughts and develop new coping methods. Engaging in mindfulness practices, such as meditation or yoga, can also aid in managing anxiety by promoting relaxation and self-awareness. Consider connecting with support groups, either online or in-person, where you can share experiences and strategies with others facing similar challenges. Remember, it’s essential to take small steps—set achievable goals for social interactions to gradually increase your comfort level. Additionally, remember that you're not alone; many individuals experience anxiety in social situations, and seeking professional help can provide further support and resources. Taking small, actionable steps, like preparing topics of conversation or role-playing scenarios with a friend, can also ease the anxiety that comes with socializing. By acknowledging your feelings and working towards solutions, you can create a more positive social experience.