What should I do if I don't want to initiate a relationship with someone

Unwillingness to actively interact with others can be improved by adjusting cognitive behavior, practicing social skills, seeking professional help, establishing small goals, and cultivating interests and hobbies. Social avoidance may be related to factors such as personality traits, social anxiety, negative experiences, poor environmental adaptation, and mental health issues.

1. Adjust cognitive behavior

Identify and correct negative social cognition, such as excessive worry about being evaluated or failing. Replace automatically occurring negative thoughts with more realistic positive statements. Gradually exposed to social situations, start practicing from low stress scenarios, such as brief conversations with acquaintances. Cognitive behavioral therapy can effectively help change avoidance patterns and reduce tension during social interactions.

2. Practice Social Skills

Learn basic social etiquette and conversation skills through role-playing, such as maintaining eye contact, actively asking questions, and actively listening. You can start practicing on online social platforms and gradually transition to offline interaction. Participating in social skills groups or workshops can provide a safe learning environment, observe how others interact, and receive immediate feedback.

3. Seeking professional help

Persistent severe social avoidance may require psychological counseling intervention. Psychotherapists will use methods such as systematic desensitization and exposure therapy to deal with social anxiety. For situations accompanied by symptoms of depression or anxiety, doctors may recommend combining medication treatment. Professional support can help explore the underlying psychological factors behind avoidance behavior.

4. Establish small goals

Set progressive social goals, such as initiating a brief conversation once a week. Give self rewards and reinforce positive behavior after completing small goals. Avoid setting high expectations that can lead to frustration, and focus on the process of participation rather than perfect performance. Use social record sheets to track progress, visualize improvements, and enhance confidence.

5. Cultivate hobbies and interests

Establish social connections naturally through shared interests, such as participating in book clubs, sports groups, or volunteer activities. Interest oriented interaction can reduce deliberate social pressure and provide ready-made topics. Choosing small-scale, structured social activities is easier to adapt to, and when gradually expanding social circles, pay attention to maintaining personal comfort zones. Improving social avoidance requires patience and continuous practice, starting with low stress one-on-one interactions and gradually increasing social frequency and intensity. Maintaining a regular schedule and moderate exercise can help stabilize emotions, and a balanced diet can maintain neurological health. Record positive experiences in social interactions and avoid excessive self-criticism. If accompanied by sustained low mood or physical discomfort, it is recommended to seek psychological assessment in a timely manner. The improvement of social skills is a gradual process, respecting personal rhythm while maintaining moderate challenges.