Although social encounters can be scary for anybody, people suffering from social anxiety may find them especially troubling. You want to meet people, make new friends and share yourself with the world. While many people experience nervousness before a speech or presentation, social anxiety regularly interferes with their daily activities and is extremely distressing. You might continuously question your social competence and worry about what would happen if you got a bad grade. Although social anxiety disorder sufferers can benefit greatly from treatment, there are several self-help strategies you can try to manage your anxiety.
Prepare
Always prepare for any social engagements that could make you feel uneasy. Preparing for what’s to come will help you feel more confident and fight the impulse to steer clear of circumstances that make you anxious. For instance, if it’s your first date and you are nervous about not having anything in common, consider reading periodicals to come up with conversation starters. Also, do breathing or relaxation exercises to help you relax before leaving the house if going to a party or business event brings up symptoms.
Start Small
Social anxiety management requires time and practice. Be patient and avoid confronting all of your concerns at once. Don’t rush into a significant social encounter unless you feel at ease. Instead, take your time and prepare gradually. For example, you can practice eating in public by visiting restaurants with close friends and family. You can also practice saying hello and making eye contact with strangers on the street or in the grocery store. If someone starts talking to you, you can ask them about their interests or favorite vacation spots.
Participate in Physical Activity
Studies have indicated that practicing specific forms of yoga, such as deep breathing, can assist in dropping blood pressure and heart rate and may also help to improve mood. Other sorts of exercise, such as jogging, have also been shown to help lessen overall anxiety.
Regulate Your Breathing
Your body may occasionally experience unsettling and irregular changes due to social anxiety. For example, it may cause you to feel stiff, disoriented, or as though you are about to suffocate. You can become more worried as a result of this. However, you can manage other anxiety symptoms and control your breathing using specific techniques.
Start with these:
- Straighten your back and take a seat where you can be comfortable.
- Let your shoulders drop.
- Grab your chest with one hand and your stomach with the other.
- Slowly breathe in through your nose for four seconds. The hand you put on your stomach will go up, but the hand you put on your chest shouldn’t move much. If you could take a deep breath, hold it for six seconds, and then exhale as slowly as possible. Do this a few times to help you calm down.
Shift the Focus off Yourself
Instead of focusing on your thoughts, pay attention to what is happening around you. Remind yourself that others can’t tell how worried you are just by looking at you; instead, focus on being present and interested; and be a good listener by paying attention to the conversations around you.
Engage Your Senses
Using your six senses can help you relax when feeling uncomfortable or tense. For example, viewing a favorite image or inhaling a particular aroma can help some folks. Therefore, the next time you experience social anxiety, try listening to your favorite music, chewing flavorful gum, or cuddling with a pet.
Avoid Thinking Negatively
These opinions are generally incorrect and may not be about you but other people and circumstances. Negative thoughts might cause you to misinterpret situations and physical cues, such as facial expressions, leading you to infer wrongly that someone is trying to hurt you. Writing down every negative idea you have in a certain situation and countering it with good thoughts is one technique to stop thinking negatively.
Social anxiety can hold you back from great relationships and opportunities. With the aforementioned tips and the help of a professional, one can overcome social anxiety. Contact Restore 360 online or call us at (484) 373-2710 with any questions you may have about our mental health services.