How To Find Your Confidence: 4 Strategies For Managing Social Anxiety

Would you believe that around 7% of Americans suffer from social anxiety?

What Is Social Anxiety Disorder?

Social anxiety disorder, often known as social phobia, is an anxiety disorder characterized by intense worry in social situations. People who suffer from this illness have difficulty conversing in any social interaction.  The excessively worry about being  judged or embarrassed by others.

This condition can be quite isolating because everyone else around you may appear calm, but it’s reassuring to know that you’re not alone. Even though social anxiety is common, many people still struggle to maintain a sense of normalcy in their routine.

Could you use some help managing social anxiety to restore the quality of your life? Read on so you can gather four powerful tips on how to manage social anxiety.

1. Prepare for Social Interactions in a Productive Way

What is social anxiety spiraling? It’s when people allow themselves to imagine the worst-case scenarios always coming true instead of envisioning events closer to reality. They engage in negative automatic thinking patterns that maintain social anxiety time and time again.

It’s important to try to train your brain to view social interactions more productively. Identify your fears and come up with solutions that can help you feel safe. If awkward silences send shivers down your spine, make a mental list of several topics that you find interesting.

You can also take the pressure off yourself by turning your attention toward others. Be prepared to ask them questions so the conversation is focused on them. Now, take a breath and find your sense of calm while you listen to them.

2. Be Mindful of Your Breathing

One of the top signs of a social anxiety disorder is having an increased heart rate and rapid breathing in public settings. Over time, this can also lead to trembling, blushing, and nausea.

As challenging as it may be in the moment, turn your attention to your breathing and try to slow your body down. When your body is in a calmer state, it’ll be easier to get a grasp on your mental health.

Certain techniques can help you slow and control your breathing. Try these steps:

1. Wherever you are, focus on relaxing major parts of your body.
2. Relax your face muscles, your shoulders, wiggle your fingers to make sure they’re not clenched, and sit or stand upright to improve confidence.
3. Breathe in slowly through your nose for 6 seconds. Make sure you’re allowing the breath to move from the chest to the belly, taking in a big sip of air.
4. Hold your breath in for 5 seconds and then slowly let it out through your mouth for 4 seconds.
5. Really focus on setting the mental intention to relax committee to a sense of calm throughout.
6. Repeat this several times until you feel relaxed.

Remind yourself that nobody else will see your distress unless they’re looking for those signs. On that subject, here’s a fact coming from a therapist that can be reassuring to know, most people are focused on themselves and not you anyway!

3. Try Chewing Some Gum or Wearing a Soothing Scent

A lesser-known tip for coping with social anxiety is to keep your mouth busy with some gum. Not only will this activity allow you to get some nervous energy out, but you can also trick your body into a rest and digest state. This is the opposite of fight or flight.

Smells can also have a positive impact on our mood. You can carry around a small container of lavender essential oil to apply to your wrist and inhale whenever you want to soothe yourself.

4. Consider Getting Professional Help for Managing Social Anxiety

A sad truth is that many people with anxiety find it hard to get help since they have to socialize to work through their problems. Although setting up your first appointment with a therapist can seem daunting, you’ll feel much better once you can vent and gain valuable insights from a professional.

CBT is a common treatment. A person will learn to identify negative thoughts or beliefs that stop them from interacting socially. CBT can help a person recognize that their thoughts and behaviors can be modified so that they feel more comfortable entering into a social interaction.

If sitting down with a stranger is too scary right now, you can explore online mental health services that allow you to type instead of talk.

Do I Have Social Anxiety?

Now You Know How to Cope. Managing social anxiety can seem impossible if you’ve been battling your mental health for years. By following these tips, you should be able to take control of your well-being again.

Money, relationships, and work are just a few of the endless things that can cause stress. If you’d like to learn other ways you can improve your mental health, bookmark this blog or contact us.