[grwebform url=”https://app.getresponse.com/view_webform_v2.js?u=wfNAY&webforms_id=57753701″ css=”on” center=”off” center_margin=”200″/]

 

Practical Tips for Living with Social Anxiety

 

Living with social anxiety can be a difficult and challenging experience. For those who are affected by this disorder, it can be hard to cope with the pressures that come along with feeling anxious in social situations. Fortunately, there are practical tips and strategies available to help those living with social anxiety overcome some of its challenges. If you suffer from social anxiety, there can be times when it feels completely overwhelming. Even the smallest, most straightforward of everyday tasks like going to the grocery store can seem impossible and facing a meeting, or a party can bring on a panic attack.

But there are some effective things you can do to help manage your anxiety and reclaim your life. This article will look at some of these useful strategies for managing social anxiety and explore how they can help individuals live more comfortably with this disorder.

 

Breathe

 

Breathing is essential for life. Yet, it can be hard to manage when faced with social anxiety.  It often causes anticipatory anxiety and physical symptoms such as heart racing or difficulty breathing. Luckily, there are a few strategies that can help you control your breathing and ease the effects of social anxiety.

Most people don’t breathe properly. When stressed your breathing can become shallow and fast, feeding the anxiety and tipping you into a panic. You can regain some control over your anxiety by learning to control your breath.

First, take slow breaths into your diaphragm instead of shallow breaths into your chest. This type of deep breathing allows for more oxygen to enter your lungs and circulate throughout your body which can reduce tension felt during a panic attack. Furthermore, try to focus on the present moment with mindfulness techniques such as counting each breath or focusing on an object in front of you like a plant or painting which will help shift attention away from anxious thoughts.

Try sitting quietly and allow your shoulders to relax. A lot of tension gets held there and makes breathing more constricted. It can help to raise your shoulders to your ears as you breathe in, and then, as you exhale, allow them to drop down, down, down.

Put one hand on your tummy and the other on your chest. Breathe in slowly and gently to the count of four, don’t force or gasp, allow the breath to flow down into your tummy.

Hold for a second or two before gently releasing to the count of six. Repeat this exercise a few times until you’re feeling more relaxed.

 

Get prepared

 

Social anxiety can be a debilitating condition, causing some individuals to feel overwhelmed or uncomfortable in certain situations. For those experiencing social anxiety, it is important to prepare oneself in order to minimize the symptoms of this disorder. The following tips can help individuals prepare for socially anxious situations and manage their symptoms more effectively.

Firstly, practice with a trusted friend or family member what one might say in an upcoming event. Role playing conversations and scenarios can help bring confidence when speaking with new people or engaging in unfamiliar activities. Additionally, it is also beneficial to take time out of ones day for relaxation techniques such as yoga or journaling; these practices can help distract from anxious thoughts and create a sense of tranquility.

You will feel much more in control if you make some preparations before you have to face a scary social situation like a party, a date or even a work meeting. Imagine yourself in the scenario, handling it calmly and well. It might be a good idea to write yourself a script or at least a few dot points. It might help to know that some people get so nervous about public speaking that they make sure they write their name in their speech in case they forget it!

Do some meditation or breathing exercises beforehand, and you’ll feel much less nervous.

 

Knock down those negative thoughts

 

Anyone who suffers from social anxiety knows how overwhelming and debilitating negative thoughts can be. The fear of what others think, the worry that you won’t make a good impression, or the feeling that you don’t belong can all contribute to a negative cycle of thinking. However, it is possible to rise above these thoughts with some effort and guidance.

Negative messages are part and parcel of social anxiety. Turn that script upside down by challenging each negative thought as it comes up. Remind yourself that you have dealt with challenging situations before and done fine.

The first step is to recognize when your thoughts are spiraling downward. This allows you to take control of them instead of allowing them to take control of you. Once those thoughts have been identified, it’s important to look for ways in which they might not be entirely accurate — for instance by counting the number of times an event happened successfully in the past and reflecting on what went right rather than wrong after each attempt at a situation that typically creates anxiety.

 

Stay in the moment

 

If the negative mindset threatens to turn into a runaway train, take a moment to step aside and use mindfulness to keep coming back to the present. Check off what you can see, hear, touch, smell, even taste in your surroundings, to ground yourself in the present moment. That can anchor you in the here and now instead of being carried by worries into a scary future, or into brooding over past failures.

Struggling with social anxiety can be an incredibly draining and isolating experience. However, mindfulness can provide a powerful tool to help stay in the moment and take control of your thoughts. Mindfulness is the practice of staying present, focusing on the here-and-now, and becoming aware of one’s own thoughts and emotions. By taking time for mindful self-reflection, individuals struggling with social anxiety can begin to challenge negative thought patterns that are driving their fear of social settings.

To get started with mindfulness techniques to fight off social anxiety, it’s important to create a safe space where one can focus on their inner feelings without any distractions or pressure. This could be anywhere from a quiet room at home or even outdoors amidst nature.

Check off what you can see, hear, touch, smell, even taste in your surroundings, to ground yourself in the present moment. That can anchor you in the here and now instead of being carried by worries into a scary future, or into brooding over past failures.

 

Moving Forward

 

In conclusion, living with social anxiety can be difficult and overwhelming, but it is possible to successfully manage the effects of social anxiety with practical strategies.  Managing social anxiety is can even be empowering. Through recognizing and understanding the symptoms, developing a plan for managing situations, and seeking support from friends and professionals, social anxiety does not have to control your life. It is important to remember that living with social anxiety is a process that takes time and effort. However, you can learn how to manage it and eventually move past it.

Balance your daily activities to prioritize self-care while also taking small steps outside of your comfort zone. Remember that everyone faces challenges in life and it is important to be kind and gentle with yourself throughout your journey. Above all else, trust that you have the strength to handle whatever comes your way.

If you would like to read more articles about different types of anxiety and how to handle them, click here to access our section on Stress and Anxiety.

For an overview article on mindfulness right from the Mayo Clinic, click here .

 

[grwebform url=”https://app.getresponse.com/view_webform_v2.js?u=wfNAY&webforms_id=63128901″ css=”on” center=”off” center_margin=”200″/]