Meeting the Challenges of Social Anxiety

Everyone has had times when they’ve felt anxious, but those who have social phobias or a social anxiety disorder can have this problem nearly every day. As a result, even ordinary social encounters can seem like an insurmountable challenge standing between you and the life you want to live.

If you have social anxiety, you may have difficulty starting conversations or possibly even replying to people. But it doesn’t have to be this way. You don’t need to let social anxiety limit your life. There are proven methods of dealing with social anxiety that can help individuals with this problem to manage their symptoms and live a fulfilling life without anxiety standing in the way.

Avoid Common Mistakes

There are a few common mistakes that those trying to overcome social anxiety often fall into. Avoiding these mistakes can make a big difference when it comes to meeting challenges and improving your symptoms.

Do not accept social anxiety as a part of your personality. You may be introverted or even a little shy, but social anxiety is not who you are. You can overcome social anxiety and live a fulfilling life.
Do not focus on controlling your anxiety. The more you focus on your social anxiety and try to eliminate it, the more it will dominate your thoughts. This will make it all the harder to reduce anxiety.
Don’t worry about being perfect. It isn’t possible to be perfect. Instead of worrying about every little thing, try to accept worst-case scenarios and work your way back.

Do Not Hide From Your Anxiety

It is easy to hide behind your smartphone and avoid talking to others. In fact, research has suggested there may even be a link between smartphone addiction and social anxiety. However, hiding from social anxiety behind a screen certainly won’t help you overcome it.

Smartphones and other tech gadgets can provide a distraction and an escape route to avoid facing situations that make you anxious. But this only serves to avoid addressing the issue. Try to put the smartphone down and face social situations head-on. It will be frightening at first, but it will eventually seem normal.

Try Regular Exercise

Research has shown again and again that physical exercise such as running and other workouts can significantly reduce anxiety, in addition to having many other health benefits. Similarly, progressive muscle relaxation, which means flexing and then relaxing muscle groups while keeping your focus on releasing muscle tension, can help as well.

Another great exercise for reducing anxiety is yoga. Studies have shown that performing yoga regularly for several months can reduce anxiety, and in some cases, even a single class can help to improve symptoms. The best varieties of yoga include deep breathing exercises, which can also help to reduce heart rate and blood pressure.

Challenge Negative Thinking

For those who live with social anxiety, it is common to misinterpret the expressions and comments of others as being derogatory toward them. This often contributes greatly to feelings of anxiety. Some of the worst patterns of negative thinking include

Mindreading: the practice of assuming that you know what people are thinking about you.
Personalizing: the practice of assuming that the behaviors of others are related to you.

Often, these negative patterns become such an automatic part of your thinking that you won’t even notice them. However, this only makes it more important to identify and recognize them for what they are. When negative thoughts occur, don’t avoid them. Instead, challenge them by thinking about them realistically. For example, if a friend were in the exact same situation, would you think badly of them?

Practice Relaxation Techniques

When social anxiety strikes, often simple relaxation techniques can help to control the symptoms and get you through it. One of the most effective relaxation techniques is the practice of deep breathing, which can help to take your mind off of anxiety and counteract the fast, shallow breathing that occurs when stress levels rise.

Instead of focusing on your anxious thoughts, focus on your breathing. Breathe from your diaphragm, inhale for three seconds, and then exhale for three seconds. As you exhale, release the tension in your muscles and repeat. Continue this for five minutes and repeat as needed when entering social situations.

Start Small for Social Anxiety

Meeting the challenge of social anxiety does not mean that you suddenly have to do anything so dramatic as making a speech in front of all of your coworkers. It is just fine to start small and work your way up. It is often a good idea to start spending time with friends and family in public to get used to being around others. You can follow this up by making eye contact with others as you go about your daily routine. If someone tries to start up a conversation with you, try to ask them about their interests or hobbies.

Remember to be patient. It will take time and a lot of practice to overcome your anxiety, and it doesn’t need to happen all at once. It may be a good idea to practice engaging in social situations in a small social skills group. This can offer a judgment-free arena to build your skills and confidence as you work your way up to more challenging activities.