When you suffer from social anxiety and receive an invitation to attend an event, your first reaction is usually “ugh, how am I going to get out of this one?” — followed by the feeling of intense guilt when you start to think about how your refusal may sadden the host.

What happens next usually involves a rollercoaster of emotions: intense fear, dread, panic, and sometimes tears. The emotions eventually settle — until the date approaches and you realize you have to make a decision.

So what do you do next? Well, if you decide to go, then you need to make a plan.