How to Deal with Social Anxiety?

What is meant by social anxiety?

Social Anxiety is also sometimes referred to as Social Phobia. To be honest, describing anxiety in words is a tough job. Anxiety is feeling like you can’t breathe. It is like something dark is sitting on you, putting pressure on your chest, and keeping you from breathing properly. It is something dark that’s part of you but not you. You just cannot stop thinking. Anxiety is walking around in the grocery store and it feels like every part of the environment is attacking you. Every lightbulb hurts your eyes, every sound startles you, and everyone around you makes you feel unsafe and dangerous. Anxiety is something like being on high alert as soon as you step on the other side of your front door and being able to relax only hours after you get home again and your brain is yet to be convinced that it is safe.

Overcoming social anxiety can be a gradual process that involves facing and gradually desensitizing yourself to feared social situations.

Techniques to Overcome Social Anxiety:

1. Get Extra Support: Contrary to what some may believe, shyness, or feeling unpleasant and nervous around new people, is not the same as social anxiety. Being a mental health problem, social anxiety can sometimes be difficult to treat yourself. That is where a therapist comes into the picture. Getting professional support is always a good place to start.
2. Recognise and understand your anxiety: Even while social anxiety disorder often first manifests in adolescent or childhood, it can also appear later in life. Social anxiety has biopsychosocial causes, which indicates that a person’s biology, psychology, and social environment may all contribute to it. Recognize that anxiety does not represent your worth or competence status.
3. Incremental interaction: Managing social anxiety usually isn’t as simple as tossing yourself into a crowd. Begin by exposing yourself to social circumstances that just vaguely make you anxious, then work your way up to those that are more difficult. Make a list of your worst-case scenarios and take each one on in turn.
4. Start saying Yes: Try to establish the practice of accepting social invitations if you receive one. Even while you might initially feel anxious, the more you do, the less frightened you will eventually feel. Make an effort to go the next time someone invites you or someone at work asks you to join them for a coffee break.
5. Stop trying to be perfect: It’s common for perfectionism and social anxiety to coexist. It’s not necessary for everything you say and do to be perfect. Make a point of being imperfect and taking chances for a day.
6. Keep a Journal: Maintain a daily journal so you can track your progress. Writing down your ideas and experiences will also make it easier for you to spot when you are relapsing to old routines and negative thought patterns. Start writing a journal about “what anxiety for me is”.

Last but not the least regardless of how tiny your improvement may be, acknowledge and celebrate it. Each advance represents a noteworthy accomplishment.

Authored By:

Khanija Reddy,

A dedicated B.Com student (2021-2024) and a volunteer at The Wellness Centre (2023-2024). With a strong belief in the importance of mental health and awareness, Khanija felt a deep emotional connection and commitment to the cause. The adrenaline rush experienced while volunteering as an elevate program instructor further fueled their passion. Stepping outside their comfort zone, joining the wellness center provided an opportunity for personal growth.