Dealing with Social Anxiety

In a world that thrives from social interaction and activity, what happens when seeing others becomes against the law?

Over the past 11 months, the world has changed in many ways. However, one of the biggest differences we’ve all faced as a community, is just that… our community. The people we perhaps saw everyday and interacted with, be it at work, school, sports clubs, or even when walking the dog. A natural fear has been adopted by many when it comes to seeing other people and being in situations that 11 months prior would’ve been no cause for concern.

As the world starts to reopen again (and hopefully for good this time!) I’ve personally found my anxiety has massively increased. After so many months of not knowing whether we were allowed in or out, being allowed to see, touch, feel, but only if you’re wearing a mask and other forms of PPE. It makes a once everyday activity sometimes feel more like a stressful mission. And for a person such as myself, who enjoys working with the public and meeting new people, even the thought of meeting a friend for a walk started to seem daunting - HOW RIDICULOUS! :(

I decided that enough was enough for this little anxiety blip. I was usually more the person to jump in at the deep end with so many things, it was time to try regain some mental strength. Self-help can help reduce social anxiety and you might find it a useful first step. Everybody is different, and we all deal with things in different ways, but I hope some of these tips help you in the way they’ve helped me to rethink about my situation when opening back up into social interaction:

1 —

Understanding the ‘problem’

Try to understand more about your anxiety – is it born from social situations, like meeting people, going to the shops, or even catching the bus?

By thinking about or writing down what goes through your mind and how you behave in certain social situations, can make it easier to find a solution. It can help to keep a diary as a ‘mood tracker’ to see differences in a good day or bad day.

People with social anxiety tend to suffer from negative and intrusive thoughts. They may fear that a certain social situation could make them look stupid or that they will embarrass themselves in front of a large group of people. Challenging or countering these thoughts is an effective method for managing your social anxiety.

Many people with social anxiety also fall into the trap of engaging in unhelpful thinking styles. They might overthink an event or personalize someone’s behaviour toward themselves. To start disengaging from these thoughts, people with social anxiety must identify any underlying negative thoughts they may be holding. They should then analyze and challenge these thoughts. By logically evaluating their thoughts and emotions, they have with social anxiety can stop these negative thoughts and replace them with more realistic, positive ones.

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Step by step

Break down challenging situations into smaller parts and work on feeling more relaxed with each part.

Slowly challenge your social anxiety by seeking out new relationships and finding supportive social environments to join. Something as simple as saying “hello” to your co-workers or asking them what they did over the weekend can help you manage your social anxiety. As your efforts at alleviating your social anxiety become easier, make sure you continue to cultivate your new relationships. Some people who struggle with social anxiety also take social skills classes or volunteer with small groups of people.

3 —

Don’t underestimate yourself

Try to focus on what people are saying rather than just assuming the worst.

People with social anxiety tend to get caught up in their own discomfort and nerves. As a result, those with social anxiety often struggle to focus on people around them instead of themselves. When they focus too much on their fear and apprehension, they can accidentally induce extra anxiety and stress on themselves.

Don’t do this! Instead, try to focus your attention on those around you. Start a new conversation with someone else or engage in a current conversation to take your mind off your current anxieties. Try to focus on what the other person is saying rather than tune into those negative thoughts nagging you. Social anxiety can be a weight to deal with, but remember that it isn’t as noticeable as you think. Just try to focus on the present moment as best as you can. As you continue to practice this, your social anxiety should eventually become easier to manage.

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Self-Help exercises

Try some relaxation techniques, such as breathing exercises for stress.

Meditation and yoga can also be incredibly helpful for people with social anxiety. Try pairing these practices with at least 30 minutes of exercise a day to help manage your social anxiety.

Something I’ve personally started doing is wear an elastic band around my wrist. I found that when I was getting into an overthinking frenzy, snapping the band 4 times in a row and taking 4 deep breaths would help me return to being present in the moment and acknowledge my inner thoughts. Be them good or bad, it brought the thoughts to attention so I could logically decide my next step forward.

5 —

Eating for the mind

Your diet could have a significant impact on your mental health as well as your ability to manage your social anxiety. Food is not only the major fuel source for our body, but can also heavily impact out minds. Avoid consuming excessive amounts of caffeine from coffee, sugar filled drinks or alcohol, as it can increase your symptoms of anxiety. Try to drink only in moderation and if possible avoid smoking. Both alcohol and nicotine can worsen your social anxiety and its accompanying symptoms.

Remember, you are the only one in control of your mind, so above all else ~

Be Clear, Be Confident and Don’t Overthink It.