If you're shy or nervous, you might experience fearful thoughts during moments of panic. These thoughts can feel very real, but by stepping back and challenging those thoughts you can help break out of your cycle of self-doubt and shyness. Ask yourself the following questions:  What am I afraid of? Is this fear realistic? Are my fears grounded in reality, or am I manufacturing/exaggerating this fear? What is the worst possible outcome? Would it be so bad, or could I handle that outcome and bounce back from it? Once you've broken the chain of self-doubting thoughts, you'll want to replace those thoughts with something more positive and encouraging. Remember that you have the ability to change the way you think, which in turn can alter the way you feel.  Try releasing your shy, nervous thoughts by telling yourself, "Shyness and fear are just feelings. They may feel bad, but I can cope with these feelings until they pass." Tell yourself, "I'm an intelligent, kind, interesting person. I may feel shy, but people will be interested in what I have to say." Remind yourself that you've felt shy or nervous before and things turned out okay. Try thinking about times you've succeeded or overcome your fears in the past to empower yourself. Doing things you enjoy can release endorphins, relieve stress, and soothe anxiety. If you know you'll be in a situation where you will have to interact with others and you'll be attempting to speak louder than you're comfortable with, take a little time beforehand to do something fun and relaxing. You don't need a lot of time or effort to squeeze in some down time. Even going for a short walk, listening to soothing music, or reading an engrossing book can all help you calm down and relax.

How would you rephrase that briefly using Indonesian?
Tantang pikiran negatif Anda. Pikirkan hal-hal yang mampu memotivasi Anda. Lakukan aktivitas yang Anda sukai sebelum bertemu dengan banyak orang.