Self-help Tips to manage Social Anxiety
Self-help Tips to manage Social Anxiety
Despite the fact that few of us are more reserved than others, almost everyone occasionally feels nervous or uncomfortable in front of others. For some of us, the feeling of nervousness can turn into anxiety which may occasionally become so strong that it prevents us from enjoying our favorite activities or it begins to interfere with our everyday life.
The term “social anxiety” is used to indicate the worry and anxiety that people experience when they are in a social environment. Even for most people, some pre-presentation nervousness or meeting new people can trigger jitteriness, but for those who suffer from social anxiety, this pain can become so intense that it becomes impossible to deal with. Frequently, merely thinking about the predicament or recalling an earlier incident can cause excruciating worry. The phrase “social phobia” may have also been used to refer to this kind of emotion.
Even while it’s not always as easy as throwing oneself into a throng, controlling social anxiety is still a completely attainable task. Here are a few techniques that can provide a rough guide to managing social anxiousness.
Self Help techniques to manage Social Anxiety:-
- Identify and Combat Your Negative Thoughts
Identify the level of your anxiety. What could possibly go wrong if your concern proves to be accurate? How horrible can things go? How probable is it that the worst-case scenario will occur? If I knew a buddy was experiencing the same worries I am, what would I say to them? Take note of these questions and determine your anxiety level. Once done, you can combat your negative thoughts about your social anxiety more effectively.
- Have a Perspective on your Feelings
Remind yourself that individuals frequently pay more attention to their own lives than to the lives of others. This implies that it’s quite improbable that others are listening to you as intently as you believe they are. Bear in mind that errors are common. You are not the first person to make a mistake, and you won’t be the last. Remind yourself that most people will still support you even if you do make a mistake. If your worry still exists, run it past a trusted friend or relative and get their opinion. You can also talk to your Online Counsellor to get a perspective of your feeling and thoughts that have been racing through your mind.
- Practice breathing exercises and mindfulness techniques.
Remain mindful of the present. It may actually assist you to shift your attention away from the concerns you have projected for the future or have been dwelling in the past. Focus on what’s occurring at the moment — in your body, your surroundings, or in the natural world. This small change, especially if it is applied frequently, may have a profound impact. Utilize all five of your senses. Refocus your attention on the sensations in your body, your breathing, and the things you are smelling, hearing, touching, and seeing. Whenever you feel your anxiety level rising, focus on taking calm, slow, and deep breaths.
- Exercise Social Situation Participation
Start in simpler scenarios, like hanging out with a small group and as you get more comfortable, attempt new things. Consider entering circumstances where you feel supported. Consider going out with a companion or choosing a location where you can escape quickly if necessary. Engaging with individuals you have a connection with, will help you feel less apprehensive. Instead of concentrating on your own conduct in social settings, try engaging with other individuals. Recognize that you might not be successful every time you attempt. One approach to expanding your comfort zone is to feel a bit pushed, but if something is too difficult, it’s alright to back off.
- Examine certain circumstances that cause anxiety
Not every person with social anxiety experiences it in the same manner. Any circumstance where you worry that people will judge you, such as placing an order at a restaurant or leaving the classroom during a lecture, might make you feel nervous. On the other hand, if people don’t want you to speak out or voice your opinions, you could feel largely at ease just being in their company. You may start your search for answers to overcome your emotions of anxiety by identifying the reasons and times when you experience them most frequently.
- Start preparing in advance
You might feel more secure if you prepare ahead of time for social situations that make you uncomfortable. Some situations could make you feel want to stay away from them because they give you anxiety. Instead, make an effort to get ready for the future. If you’re going on a first date and worried that you won’t have much in common, for instance, try reading magazines and newspapers to come up with a few conversation starters. Do some breathing or relaxation techniques to help you relax before you leave the house if attending a party or business event brings on symptoms.
- Practice fictional acting with those you can trust.
By practicing how to address them beforehand, you can feel more equipped to handle your anxiety if they arise during a conversation. Ask a family member or trustworthy friend to act out some typical conversation with you. Your friends or trusted companion can offer various positive, negative, or neutral responses, and think about best- and worst-case scenarios to have a better understanding of the possibilities.
- Search for the bright side, focus on self-acceptance, and cultivate self-love
It’s okay if your social anxiety isn’t fading as quickly as you’d want. It’s possible that you moved too quickly and need to practice other social situations more before you’re ready for the one you’re stuck on, or that you need to practice relaxation and distraction tactics more so you can handle that circumstance the next time.
You may deal with social anxiety with these self-help methods and techniques, or you can assist a friend who is going through it. However, there are situations when treating anxiety alone may not be sufficient. Even approaching a Therapist or counsellor may cause you to experience some nervousness. There are several therapy options accessible online from an expert Online Counsellor if you are afraid to seek assistance. It’s acceptable if you require the assistance of a mental health expert through Online Counselling. You can talk to your therapist during Online Counselling sessions and discuss with them your problem and find out ways to cope with your social anxiety.
Author Bio: – Dr. R K Suri is a trained professional chartered Clinical Psychologist, having more than 36 years of experience in hypnotherapy, psychoanalysis, neuropsychological assessment, career counselling, and relationship management. Has been providing career counselling globally and has been providing counselling at IITs, IIMs, and SPAs, for admission to Universities in the US, UK, Australia, etc.
