It’s common to feel anxious or on edge over social situations because maybe there will be lots of people involved, or you will somehow be in the spotlight.
But when the anxiety is persistent, intense, and technically crippling your social life, you should be genuinely concerned. You may have social anxiety, a disorder characterized by an intense fear of social situations.
Considering the holidays are here, you may have a challenging time if you have social anxiety. What with family gatherings, meetups with friends or colleagues, etc.?
As distressing as it is, however, social anxiety is manageable. You can take steps to overcome your fears and have quality time out in public.
Let’s take a look at these helpful tips:
Understand Your Situation
Anxiety manifests in different ways for every person. There are also levels to it and triggers, which vary. While striking a conversation may be depressing for one person, it may not be quite as bad for another compared to, say, being scrutinized.
You need to understand how social anxiety affects you and what scenarios are difficult to handle. It would help to write down your experiences to get a clear picture on the extent of your condition.
Use your knowledge of the condition as it applies to you to avoid or limit circumstances that are seemingly impossible to overcome.
Silence Your Mind
While it’s easier said than done, you can always try putting a stop to the negative whispers in your head. The more you do it, the better you’ll get at it.
The negative thoughts are what make social occasions dreadful.
If you start thinking that you’re going to mess up, embarrass yourself, or get judged, try telling yourself that everyone is preoccupied with their own issues to worry about yours.
Get in Some Practice
You can tone down your fears by exposing yourself to the situations that make you anxious in the first place. The best way to go about this is to start slow with small-scale versions of the interactions you dread.
Remember, if you have social anxiety, staying away from social circles for some time affects your ability to navigate situations you could handle before.
If you’ve been enjoying your comfort zone up to now, it’s time to get out there and practice being in uncomfortable circumstances. Start with loved ones, schoolmates, or workmates. Small-scale interactions with people you’re used to will boost your courage.
Take the Edge Off
You could take anxiety meds to ease your nerves whenever you’re out. Talk to your doctor about available options.
But if you’re not ready to take things to that level, you could opt for natural alternatives. There are herbs like kava and cannabis, which have therapeutic properties and can help relieve anxiety.
Cannabis is the best option if you don’t mind its psychoactive nature. Still, you can start with less potent options like pre-rolls. They aren’t usually top-shelf, so they may be easier on inexperienced users.
Talk it Out
It’s easy to say talking doesn’t help, but we already know it can take the weight off your shoulders in many situations.
What matters is the person or people you confide in. They can make you feel at ease or make things worse.
You should talk about your fears with loved ones or friends who are genuinely concerned. You never know what they are thinking. They might even offer to help you navigate uncomfortable situations in social settings.
Try Relaxation Methods
The effects of anxiety disorders can be overwhelming, and they are all pretty much the same. Social anxiety may present uncomfortable effects such as palpitations, hyperventilation, sweating, dizziness, and paranoia.
It’s important to have a technique that helps you control these symptoms and lessen their impact.
One of the most suggested techniques to counter the overwhelming effects of anxiety is progressive muscle relaxation. It’s a form of therapy involving tightening and relaxing different muscle groups to achieve calmness.
The Bottom Line
Social anxiety is a mental condition that should be treated as such. It can be mild, moderate, or so severe that it affects your quality of life.
You can control or overcome social anxiety through coping techniques, but if you can’t, it’s advisable to consult a mental health specialist.
