Learning to Overcome Social Anxiety
Social anxiety affects many of us, and it can be debilitating with a strong impact on our daily activities at its worst. It can manifest as intense fear, nervousness, or discomfort in social situations, making social situations or outside activities a real struggle, or even impossible. Overcoming social anxiety is a journey that can feel overwhelming, but can be undertaken successfully if you have the right toolkit.
Learning how to overcome social anxiety involves understanding how the condition manifests for you specifically, making helpful lifestyle changes, practicing new behaviors, and - sometimes - seeking professional help. In this article, we'll explore a gentle introduction to social anxiety, and some of our tried and trusted strategies to help you manage and overcome social anxiety.
Social Anxiety 101
Social anxiety, or social phobia, is more than just shyness. It's a persistent, often overwhelming fear of being judged, socially embarrassed, or humiliated, and it can often arise in a way that feels uncontrollable. Symptoms you might be familiar with are a rapid heartbeat, sweating, trembling, nausea, and difficulty speaking or stammering. These symptoms can be so overwhelming that they interfere with daily activities and relationships, and start to have an impact on your overall health and wellbeing.
The first step in overcoming social anxiety is recognizing that it is a common and treatable condition, and may well affect more people around you than you know. Acknowledging that you are not alone and that many people experience similar feelings can be a reassuring help. Even if we all approach our struggles in different ways, we can all support one another in the journey to overcome social anxiety.
Starting Your Journey: Healthy Habits to Overcome Social Anxiety
Practice Self-Compassion
However isolating and frustrating experiencing social anxiety can feel, learning to treat yourself with kindness and compassion is important. Allowing yourself the patience and self-compassion you would show a friend can help you feel more calm and capable when things get difficult.
Recognize that overcoming social anxiety is a process that takes time and effort. Celebrate small victories and don't be too hard on yourself when things don't go as planned.
Take It Slowly
Avoidance reinforces social anxiety. A tactic called gradual exposure involves slowly and progressively facing the situations that cause you anxiety and can be a great tool to overcome social anxiety. Start with less intimidating scenarios and gradually work your way up to more challenging ones - a small walk around the block in a quieter area might be a huge achievement this week; and in a few months, an arts class to meet new people or a busy lunch with friends might feel easy!
Create a list of situations that trigger your social anxiety, ranking them from least to most anxiety-inducing. Expose yourself to these situations step by step, practicing that self-compassion and kindness as you go. Remember, over time, facing stressful situations will feel easier, and you can go as slowly and steadily as you need.
Mindfulness and Relaxation Techniques
Mindfulness and relaxation techniques like meditation or yoga can help reduce the physical and emotional symptoms of anxiety. Taking time to practice paying attention to the present moment without judgment can help you become more aware of your thoughts and feelings, allowing you to feel more in touch with your body and surroundings and respond to them in a calmer and more balanced way.
Set Realistic Goals
Setting realistic and achievable goals is important for building confidence and motivation, whatever they might be. Similar to our gradual exposure technique, you can start with small, manageable goals and gradually work your way up to more challenging ones. For example, you might set a goal to introduce yourself to one new person at a social event or to participate in a group discussion.
Break larger goals into smaller steps and celebrate your progress along the way! Achieving these goals can provide a sense of accomplishment and reinforce your ability to handle social situations.
Cognitive-behavioral therapy (CBT)
If social anxiety is significantly impacting your life, you could consider seeking professional help. A mental health professional, such as a psychologist or psychiatrist, can provide specialized treatment and support. In some cases, medication may be prescribed to help manage symptoms.
If you think some professional therapy or support might be helpful for you, you can explore Cognitive-Behavioural Therapy or CBT as a simple yet effective treatment to help overcome social anxiety. It is a common and widely available therapy that can be a great tool to add to your coping strategies.
CBT often includes exposure exercises and cognitive restructuring. Cognitive restructuring involves examining and challenging the accuracy of anxious thoughts. For example, if you fear that others will judge you negatively, you might challenge this belief by gathering evidence to the contrary or considering more realistic perspectives.
Overcome Social Anxiety for Better Wellbeing
Overcoming social anxiety can feel overwhelming, but a few small steps in the right direction can make all the difference. By understanding how the condition affects you, practicing self-compassion, gradually facing your fears, and seeking support, you can reduce anxiety and build confidence in social situations.
Remember that progress takes time, and it is okay to seek help along the way! With persistence and effort, you can overcome social anxiety and lead a more fulfilling and connected life - on your terms.
