Social anxiety comes in various forms: feeling shy, getting nervous in social situations, fear of judgment, embarrassment, or rejection - these issues all lead to complexities when navigating daily life. Whether it’s attending a party, speaking in front of a class for a presentation, or even having a conversation with a new colleague, social anxiety can make these experiences difficult. Social anxiety can lead to isolation and a loss of confidence, however there are a multitude of ways to navigate this problem and cope strategically; let's explore these said ways and strategies so that you can become a more powerful and confident version of yourself.
1. Deep Breathing and Relaxation
- Social anxiety easily triggers adrenaline boosts in the body, increasing heart rates, shortening your breath, and leading to a feeling of uneasiness due to these physical symptoms. To combat the physical aspects in particular, deep breathing can immensely help relax muscles and the heart, leading to relaxed and consistent breathing. These physical components further aid in reducing the feeling of anxiety.
2. Challenge Your Negative Thoughts
- Social anxiety is deeply rooted in negative and irrational thoughts that stem from yourself! Irrational phrases that undermine your abilities, including sentences such as "What will others think?" or "I will embarrass myself" lead to social anxiety. Identify these phrases and reframe them in your mind; remind yourself that everyone focuses on themselves and so no one is actually going to pick every aspect of yourself apart, remind yourself that no one is giving you more judgement than you are to yourself, and remind yourself that every thought channelled in your mind is a more unrealistic and negative thought than the actual outcome is.
3. Gradually Face Social Situations
- It is hard to overcome fear and social anxiety when there are no steps being taken to slowly overcome it. Exposing yourself very gradually and slowly to scenarios that involve public communication can help desensitise you to anxiety over time. Start with maybe talking to a classmate, and slowly you will build up the courage to public presentations!
4. Focus on Others
- Social anxiety can worsen when all your thoughts are clouded by excessive self-focus. So, by shifting your attention to others and away from solely yourself, your anxiety and thoughts can be shifted and alleviated. For example, focus on others' questions and takes on topics rather than only your opinions and thoughts.
Coping with social anxiety can be challenging, but with the right strategies, it’s possible to regain confidence in social situations. By practicing deep breathing, challenging negative thoughts, gradually facing fears, and shifting your focus outward, you can break the cycle of anxiety and start feeling more comfortable around others. It’s important to remember that progress takes time, and each small step forward is a victory.
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