If social situations make you nervous, don’t worry, you’re not alone. Here are 8 effective tips for coping with social anxiety you need to know.
Social anxiety won’t get in your way when you know these helpful tips.
People who have social anxiety become anxious in social situations. This disorder causes you to avoid gatherings, and it has an impact on your social life and work. Social anxiety can damage your sleep and focus during the day.
If you’re one of the 15 million US adults who are affected by this disorder, keep reading. There are ways to manage it and avoid symptoms. Here are eight tips for coping with social anxiety.
1. Identify Triggers
There are different triggers for different people. You could experience anxiety during social situations, from speaking to strangers, mingling, or performing. Other common social anxiety triggers are:
- Public speaking
- Being the center of attention
- Being watched
- Speaking to authority figures
- Being called on in class
- Speaking up
- Using public restrooms
- Taking exams
- Making calls or scheduling appointments
When you suffer from social anxiety, you’ll worry for weeks ahead of time before an event. You may attempt to get out of it or tremble so much you can’t speak. Identify the trigger to address it.
2. Challenge Negative Thoughts
When negative thoughts interfere with your daily routine, you need to challenge them. With a logical evaluation of your negative thoughts, you’ll be able to replace them with positive perspectives. Learning about your negative thoughts helps you understand your anxieties
Mind reading, fortune telling, catastrophizing, and personalizing are unhelpful thinking styles that fuel anxiety. Assuming you know what others are thinking, or blowing things out of proportion isn’t good for you. You should ask yourself if you’re participating in these unhealthy thinking styles.
3. Focus Your Attention on Something or Someone Else
Social anxiety can convince you that everyone’s judging you. This excessive self-focus triggers more anxiety! Being too focused on yourself can hurt your ability to concentrate and speak.
When you feel like you’re too wrapped up in self-destruction, focus on other people. Engaging with others and listening to them speak can challenge your anxiety. Remember to focus on the present and let go of the need to be perfect.
4. Control Your Breathing
A common technique for anxiety is to practice breathing exercises. Learning how to slow your breathing gets your symptoms under control. You can practice the following breathing exercise to help you:
- Rest comfortably
- Inhale slowly through your nose for four seconds
- Hold for two seconds
- Exhale slowly for six seconds
- Repeat pattern
You can use breathing techniques during social situations and other anxious moments. You’ll slow your racing heart and be able to focus on what you can do. Practice this and other tips for coping with social anxiety.
5. Utilize CBD
You can use CBD to alleviate the symptoms caused by social anxiety. You can utilize it before speeches, social events, paranoia, and restless nights. The dosage can vary depending on the person, so you’ll need to take it slowly and adjust accordingly.
CBD oil’s extracted from hemp and provides a viable alternative to medical marijuana. People uncomfortable with THC can use a CBD-Only product. There’s a great list of benefits from this natural aid.
6. Become More Social
One way to challenge your social anxiety is to get out and meet new people. Do the things that intimidate you and face your fears. It may seem like the opposite of what you want to do, but it’ll help you manage your disorder.
You can practice by going out with a buddy and meeting new people together. Remember to speak up and focus on others. Once you feel more confident, you can attempt to go to an event solo.
7. Practice a Stress-Free Lifestyle
A stress-free lifestyle doesn’t have to sound like a fantasy. You can practice a more enjoyable life by recognizing your anxiety triggers and addressing them. Make any alterations you need to feel happier.
You can use the mentioned tips to help you alleviate anxiety, practice a new hobby, or change your diet. Do what you need to reduce stress.
8. Seek Therapy
Sometimes it helps to speak to a professional and get expert advice. When your social anxiety reaches a point where it feels unmanageable, you should seek therapy. A therapist can diagnose and treat your disorder.
With a professional’s help, you’ll learn to recognize triggers and challenge them. Your doctor may prescribe medication, as well.
Signs You Need Help Coping With Social Anxiety
It’s normal to feel shy, as long as it doesn’t damage your social life. However, social anxiety interferes with routines and leading a happy life. You may experience the following emotional and physical symptoms:
- Excessive anxiety and low confidence in daily social situations
- Unnecessary worrying before an upcoming social event
- Fear of being judged
- Fear of embarrassing or humiliating yourself
- Shortness of breath
- Hot flashes
- Racing heart
- And more
If you find yourself avoiding social events, being quiet in front of others, and needing someone to come with you places, these are behavioral symptoms. Speaking and reading in front of others can be a major trigger for all ages, especially youth. Children with social anxiety may want to ditch school to avoid distressing situations.
Stress Relieving Activities
You can help manage your stress and avoid anxiety attacks. One popular way to cope with your disorder is to meditate. Meditate for ten minutes per day to control stress, decrease anxiety, and relax.
Other activities include hiking, exercising, yoga, baking, and gardening. You can try new things like journaling every night before bed. As long as you enjoy it, you can’t choose wrong.
Enjoy Less Anxiety Today
You can use what you read here as a guide to a stressfree life. Now that you’ve read these eight tips for coping with social anxiety, you’ll manage your disorder better. Don’t be afraid to reach out to others when you need more help.