How to Overcome Anxiety in Social Situations

For many people, social settings are a source of stress. It may lead to avoidance of social situations and people who fear being judged or being the subject of laughter. This type of anxiety is more popularly known as social anxiety and can greatly affect how you are in your everyday life. If you experience this, you are not alone, and the best part is that there are coping mechanisms for social anxiety.

In this blog, we will share some tips on how to overcome social anxiety and regain control in social situations so that you can be more confident when interacting with people.

What is Social Anxiety?

Social anxiety or social phobia is a form of anxiety disorder that is characterized by fear or anxiety in social situations. Self-consciousness is the most common indicator of social anxiety disorder and it involves an uncontrollable worry of being judged by others. This fear especially leads to the avoidance of any social situations that may be deemed to present a chance of coming into contact with people hence making even the simplest of activities, such as going to parties, meeting new people or even making a speech in public feels like a daunting task.

Symptoms of Social Anxiety

• Physical symptoms: Sweating, trembling, blushing, rapid heartbeat, and nausea are some of the symptoms of anxiety.
• Behavioral symptoms: These may include staying away from social activities, having trouble expressing oneself, or being oversensitive when in the company of other people.
• Cognitive symptoms: Shame for example; fear of laughing in public, fear of being rejected, or fear of judging.

Recognizing Triggers

It is important to know what causes your social anxiety so that you can learn how to minimize it. There are different causes of social anxiety and these include; speaking in public, initiating conversations with other people, and being in the limelight among other people.

Common Triggers of Social Anxiety:

• Large crowds: It is a state that can make one feel uncomfortable to be in especially when one has to move around crowds.
• Making small talk: The pressure to sustain a conversation, even with friends, can be anxiety-inducing.
• Presentations or public speaking: Fear of judgment from others, especially in formal settings.

Knowing your triggers helps you know the situations that cause you to be more anxious so that you can be well-equipped to handle them. From there, you will be in a position to develop an action plan that will enable you to deal with the situation in the best way possible.

Get Help from Orlando Treatment Solutions

If social anxiety is affecting your ability to function normally in your day-to-day life, then it may be time to seek help from a professional. At Orlando Treatment Solutions, we provide personalized programs to assist in the treatment of social anxiety. Contact us today to explore how we can help you on your journey.

Effective Strategies to Overcome Social Anxiety

To deal with social anxiety, one has to be patient and persistent. Though it may seem quite challenging to face social situations, there are ways one can approach such situations. Some methods and strategies can easily enable you to tackle social anxiety and start enjoying social interactions.

Gradual Exposure

Begin with low-stress situations that do not evoke a lot of fear and then slowly move to the situations that make one anxious in social relations. For instance, if you are afraid of crowded places, then you can start by sitting in small crowds or attending less crowded functions. Over time, you will be able to handle situations that at one time you would have considered unbearable.

Breathing and Relaxation Techniques

Some of the signs of anxiety include shallow breathing, especially when one is tense. Try to do some breathing exercises to calm your nervous system.

• Deep breathing: Try to take very slow and deep breaths, with the four-second rule: Inhale for four seconds, hold for four seconds, and then exhale for four seconds.
• Progressive muscle relaxation: Tense and then relax different muscle groups in your body to help the tension that has been caused by anxiety.

Positive Visualization

It has been my experience that visualization can be a great way of dealing with anxiety. Do not forget to visualize how you will have a great interaction in any social situation you will be in. Imagine the communication process going well and visualize that things would turn out well. Such exercise will help reduce the levels of fear and prepare you when facing real-life scenarios.

Cognitive Behavioral Therapy (CBT)

Cognitive behavioural therapy is one of the best treatments for social anxiety. It is useful in the recognition and alteration of negative thoughts, for example, ‘All people will think I am clumsy’ or ‘I will make a fool of myself. ‘ CBT enables one to substitute the negative thinking with proper and reasonable thinking like ‘I can handle it’ or ‘It’s Okay to be a little flawed.’

Practice Small Talk

Small talk can feel intimidating, but practicing it makes the situation less stressful. It is recommended that one start with having short conversations with people that they are comfortable with for instance family members or friends. With time you will be confident and the conversations that you make here and there will be easier.

Lifestyle Changes that Can Help to Cure Anxiety

Below are some of the major changes that can help to make a difference.

Regular Exercise

• It is a well-known fact that exercises and other forms of physical activities help to reduce anxiety. Exercise also produces endorphins, which are chemicals in the body that improve one’s mood. From walking, and jogging, to yoga, get an exercise that you will be comfortable with and incorporate it into your schedule.

Balanced Diet

• One should take a balanced diet that includes fruit and vegetables, whole grain foods, and lean meats to help regulate your mood. Reduce foods that can cause anxiety such as food with a lot of caffeine and sugary foods.

Prioritize Sleep

• Insomnia can also increase anxiety and stress levels in individuals thus affecting their daily productivity. Ensure that you get enough sleep of 7 to 9 hours in a day to have a well-rested mind and body. Developing a calming bedtime routine before sleep, like reading or taking a relaxation exercise, will enhance the quality of sleep.

If you are suffering from social anxiety and it is hampering your day-to-day life, then it is high time you look for help. At Orlando Treatment Solutions, we treat social anxiety disorder through various therapeutic interventions to get you back on track. Reach out to us at (321) 415-3213 to learn more about the programs we offer and how we can assist you in getting back control over your social life and your mental health.