Tips for Handling Social Anxiety

Written By Graham Gallivan

Have you ever walked into a room and immediately felt like everyone was staring at you? How about having to give a small presentation and feeling like the world is going to consume you whole? That would be the social anxiety creeping in.

It’s like having an inner critic that works on overdrive. It can feel overwhelming, uncomfortable, and make simple tasks feel like the biggest hurdles to overcome.

Ready for the good news? With the right strategies, you can learn not only to manage your symptoms but also to approach social activities with increased confidence. Here are some helpful tips to get you started.

Challenge Negative Thought Patterns

Social anxiety stems from (and thrives with) negative thoughts that others are going to judge you. Oftentimes, these thoughts are based more on assumptions than they are facts.

When you’re faced with a social situation and you feel the negative thoughts creeping in, take a quick pause for an assessment. Are your thoughts realistic or far-fetched? Do you have evidence to support the argument forming in your head? What would you say to a friend in this same position?

While challenging your negative thought patterns is easier said than done, it’s an important step to start reducing your anxiety levels. Practice makes perfect.

Identify Your Triggers

Another critical step is to identify your triggers. Is it any social setting, is it a specific occurrence, or is it a particular person that leaves you feeling anxious?

Keep a journal of situations when your feelings start to arise. Note what happened beforehand, how you were feeling, what thoughts came up, and any symptoms. As you begin to track these things, you can identify patterns and be better prepared to manage them in advance.

Shift Your Focus Outward

When you become anxious, it’s not uncommon to be hyper-aware of what’s going on internally. Try shifting your focus outward to the person you’re with or the situation you’re in.

Be an active listener, ask thoughtful questions, or try to engage with the audience more. As you shift your focus away from yourself, your feelings of self-consciousness should become less. This will help make your interactions more natural.

Practice Mindfulness Exercises

Anxiety can send you spiraling into thoughts about future issues that haven’t occurred yet and those “what if” situations. Working with mindfulness exercises can help keep you grounded in the present moment, where your circumstances are more controllable.

One easy way to shift your focus back to the here and now is to engage all five senses. Take the immediate area around you and focus on five things you can see, four things you can feel, three things you can hear, two things you can smell, and one thing you can taste.

It’s easily accessible and will help distract you from worrying about what others may think about you.

Practice Relaxation Techniques

When faced with a social situation that is triggering, you may experience physical symptoms that make you feel worse. Such symptoms may include shaky hands, rapid breathing, an elevated heart rate, tension, or clamminess.

Incorporating various relaxation techniques can help alleviate these symptoms and promote a calm mind. Deep breathing exercises, progressive muscle relaxation, and grounding exercises are all worth exploring.

Seeking Professional Support

If your symptoms are increasing in intensity and affecting your quality of life, you may consider exploring professional options. Working with a therapist can be a highly effective tool for conquering your social anxiety. It also offers a safe space to practice social skills without judgment. Are you ready to take the first step? Schedule a consultation for anxiety counseling with me today.

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