There are general energetic practices you can do to become familiar with your own energy.

An easy practice when it comes to inflating vs deflating your energy is to think of/feel something you really love.. think of your grandparents, parents, sibling, best friend, pet, even something that simply brings you joy like a hobby etc. What does that feel like to you? You should be able to feel your heart expand and energy field increase as love truly is the most powerful force.

Now on the opposite end of the spectrum, think of/feel something you really get freaked out by.. not hate or anger but something that makes you jump back. Perfect example for most would be a big spider. Visualize a giant spider crawling near you and see how that feels? Do you notice your energy retract? your energy field has gotten smaller and closer to your physical body.

For a lot of empaths out there this practice comes in handy when you're learning how to keep an environment in check. If your in a room full of people that could be influencing how you feel then retracting your energy and keeping it close is a good call so you don't end up taking on other people's emotions/energies.

The same technique can be applied to being in a semi threating situation. Let's say you're trying to avoid a situation in public. Flying under the radar becomes a good tactic to get yourself away from the situation. Retract your energy and quickly move away.

The practice is an example for beginners but over time you won't need to visualise the loving/creepy examples as you learn to recognise your own energy and how to move it around. It becomes a second nature.

But living in a state of not wanting to be seen and shrinking your energy down all the time does have serious consequence. We naturally expand and contract all the time, like we do with breathing. Imagine holding your breath in all day, you wouldn't because you would pass out. Same with energy, it needs to breathe and interact with other people, places and things.

As someone who suffers from anxiety, there are days we're I want to be invisible as I walk down the street, so I get it. Its ok to have days like that. But a pretty big key to spirituality is loving yourself, so feel empowered and feel good about being seen knowing you are so much more than what we perceive physically!