How to Overcome Social Anxiety?

Social anxiety is more than just shy behaviour; it manifests as an intense and uncontrollable fear of social interactions. If you have social anxiety, you might experience stomach tightness before parties, heart racing during meetings, and worrying intensely about how others will judge you. Social anxiety creates feelings of loneliness, but on the positive side, many people who experience this condition can use proven methods to help them overcome these feelings. Knowledge of the condition combined with effective treatment methods can substantially enhance your quality of life, enabling you to participate with greater confidence in social environments.

What is Social Anxiety?

Social anxiety develops from an internal fear of receiving negative evaluations from others. The condition leads to fears of performing embarrassing actions, worries about awkward perceptions and uncertainty about proper social behaviour. Some common symptoms include blushing, sweating, trembling, and rapid heartbeats. Avoidance behaviours are also common, leading people to avoid social events and interactions that trigger their anxiety.

If you have social anxiety, time and continuous work are required to overcome it. But dedicated effort results in meaningful improvement. Here are some evidence-based approaches you can use to handle and minimise social anxiety.

Challenge Negative Thoughts

Negative automatic thoughts that create worst-case scenarios during social contact are one of the main indicators of social anxiety. During social encounters, you might experience thoughts such as 'I know others will detect my nervousness' or 'I will say something foolish and people will mock me'. Begin by noticing the negative thoughts when they occur to you. Then, examine the evidence for and against them. Does the basis of these thoughts stem from emotions, or actual fact? You will likely discover that these thoughts are untruthful and overstated. Then, intentionally substitute harmful thoughts with neutral and accurate perspectives, such as replacing 'Everyone will think I'm boring' with 'I have interesting points to share, even though not everyone will be interested'.

Gradual Exposure

Short-term avoidance of fear-inducing social interactions creates temporary comfort, but ultimately strengthens anxiety in the long run. Gradual exposure requires you to progress through situations by beginning with those that create mild anxiety before moving toward progressively more challenging ones. For example, begin with making more eye contact and smiling, before moving to asking directions and finishing with brief conversations with strangers. Each successful step helps build confidence and reduces anxiety over time.

Practice Mindfulness and Relaxation Techniques

Mindfulness is the practice of observing the present situation without forming any judgements about it. When social anxiety arises, focus on your breath or engage your senses to find your centre. Deep breathing exercises are an effective way to reduce anxiety-related physical reactions. Relaxation techniques such as progressive muscle relaxation or meditation, as a regular habit, will reduce your overall stress levels and help you handle anxiety better.

Cultivate Self-Compassion

Be kind to yourself. Social anxiety treatment is not always straightforward because it requires navigating through multiple phases of success and failure. Treat yourself with the same support and understanding that you would provide to a friend in the same situation, rather than criticising yourself harshly. Acknowledge your efforts and celebrate small victories.

While self-help approaches for social anxiety can be effective, some people require professional help. Seeking help from a mental health professional indicates strength when social anxiety interferes with daily living or impacts your relationships and well-being.

Our team at The Grove Counselling & Therapy offers personalised strategies and support to clients who want to start addressing social anxiety through anxiety counselling. We also provide face-to-face counselling sessions for those who prefer in-person support. Contact us today to find out how we can help you improve your life and social engagement.