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How To Help Your Social Anxiety

Avoiding Social Gatherings Events Or Specific People

3 Ways to Beat Social Anxiety!

If youre trying to overcome social anxiety, its important to remember that its not all in your head. And I mean that literally: While worry places a central role in social anxiety, your behavior is equally important. Specifically, the tendency to avoid potentially scary social situations.

For example, many people with social anxiety get especially nervous and uncomfortable around new people. As a result, they frequently turn down to social gatherings theyve been invited to that involve unknown guests.

There are two problems with this habit of avoidance:

  • First of all, it deprives you of a lot of potentially great experiences. So many new opportunities, exciting adventures, and potentially wonderful relationships simply never happen if you avoid spending time in situations that involve new people.
  • But even worse, when you feel afraid of interacting with new people, then avoid those situations, you teach your brain that interacting with new people is dangerous. This means that the next time you have an opportunity to do something with new people, youre going to feel even more anxious, and your desire to avoid it is going to be even stronger. Once again, the vicious cycle!
  • Even though social anxiety can feel like a very heady experienceworries, anxiety, nervousness, etcits crucial to learn to see that it has a strong behavioral component as well. How you choose to act is every bit as important in social anxiety as how you think and feel.

    Treatment For Childhood Anxiety Disorders

    If you suspect your child has a disorder, the first step is to see a trained therapist who will take a full history, talk with and ask questions of the parents, family members, and the child about the fears and behavior. The therapist can diagnosis the childs specific anxiety disorder based on the information collected through these interviews.

    Socially Interacting With Co

    Step 1: Say hello to your co-workers.

    Step 2: Ask a co-worker a work-related question.

    Step 3: Ask a co-worker what they did over the weekend.

    Step 4: Sit in the break room with co-workers during your coffee break.

    Step 5: Eat lunch in the break room with your co-workers.

    Step 6: Eat lunch in the break room and make small talk with one or more of your coworkers, such as talking about the weather, sports, or current events.

    Step 7: Ask a co-worker to go for a coffee or drink after work.

    Step 8: Go out for lunch with a group of co-workers.

    Step 9: Share personal information about yourself with one or more co-workers.

    Step 10: Attend a staff party with your co-workers.

    Read Also: What To Do If You Keep Having Anxiety Attacks

    What Is Social Anxiety Disorder Or Social Phobia

    Many people get nervous or self-conscious on occasion, like when giving a speech or interviewing for a new job. But social anxiety disorder, or social phobia, is more than just shyness or occasional nerves. Social anxiety disorder involves intense fear of certain social situationsespecially situations that are unfamiliar or in which you feel youll be watched or evaluated by others. These situations may be so frightening that you get anxious just thinking about them or go to great lengths to avoid them, disrupting your life in the process.

    Underlying social anxiety disorder is the fear of being scrutinized, judged, or embarrassed in public. You may be afraid that people will think badly of you or that you wont measure up in comparison to others. And even though you probably realize that your fears of being judged are at least somewhat irrational and overblown, you still cant help feeling anxious. But no matter how painfully shy you may be and no matter how bad the butterflies, you can learn to be comfortable in social situations and reclaim your life.

    When To Worry About Physical Symptoms Of Anxiety

    Anxiety

    Social anxiety disorders can also lead to physical symptoms. You might experience blushing, sweating, or a subjective sensation of feeling suddenly cold or warm, says Dr. Potter. You might also have physical tension, which could cause aches and pains, like a stomach ache. You can also experience symptoms associated with panic, even if you dont have a full-blown panic attack. Panic symptoms are your heart beating fast, shortness of breath, a subjective feeling of losing control or a fear of sudden, impending doom, says Dr. Potter. People with social anxiety will typically experience some of these symptoms, including at a lower threshold, too.

    Determining whether these symptoms are from anxiety, or a more serious medical condition can be difficult. If the pain goes away quickly after the anxiety-provoking situation has stopped, and if you have a subjective sense of knowing that you are currently afraid of something, then its more likely what you are feeling is probably anxiety, says Dr. Potter. But if youre in doubt, you should definitely talk to a doctor about it and get advice on specific signs to look out for and what your risk factors are. If you have a known heart condition, this advice is even more important. You want to be much more careful about seeking medical care for any of these types of symptoms, she says. And if you have cardiac conditions and you have anxiety, you should talk to your doctor about how to differentiate the two.

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    Stay Connected To Others

    Tell your family and friends what you are experiencing. Help them to understand that telling you to just relax or ignore your fears wont help. Tell them that what you need instead is their support and encouragement for you to slowly understand and face your anxiety, one small step at a time. They can also help by coming to social situations with you so you dont need to manage on your own.

    If Someone Has A More Serious Anxiety Problem Avoid Stigmatizing Them

    What can we do for folks with more serious issues? People experiencing things like panic disorder, depression mixed with anxiety, post-traumatic stress, or obsessional thinking may fear that theyre literally going crazy. Helping them may feel beyond your ability.

    You can still be supportive in many ways. When someone is experiencing significant anxiety, its helpful to reassure them that your overall perception of them hasnt changed. Theyre still the same person theyre just suffering a temporary problem situation that has become out of control. Theyre not broken and who they are hasnt changed. To the extent possible, you can help the person stay connected to positive aspects of their identity by participating in or encouraging their interests and hobbies.

    Sometimes, individuals who have chronic anxiety problems arent interested in changing. For example, you might be friends with someone who has agoraphobia or an eating disorder, but their condition is long-term and stable. In these cases, you can be accepting of that person so that they dont feel isolated. Being matter-of-fact about their limitations without excessively shaming them or insisting they should pursue becoming normal is often the best strategy.

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    Knowing How Anxiety Works Can Help You To Better Support Loved Ones Without Inadvertently Making Their Anxiety Worse

    When I first moved into my spouses house in 2001, she didnt want to include my name in our answering machine greeting. Because of our big age gap and same-sex relationship, she was justifiably anxious about how her parents would react to my having moved in so she kept it from them for several months. Though I felt a great deal of compassion for her and her situation, I was also frustrated that her anxiety was affecting meand I didnt like acting as though we had something to be ashamed of.

    Scenarios like this are common when someone in your life is struggling with anxiety. Your loved one may feel so fearful that they avoid taking action, or act in ways that are inconsiderate or that increase your own anxiety. This might look like a boyfriend constantly putting off important tasks or discussions, a friend complaining about being lonely but refusing to date, or a boss always focusing on what could go wrong, making everyone miserable. Its difficult to witness anxiety in someone you know, and its even harder when their anxiety triggers yours.

    But what can you do to help anxious people?

    While its upsetting and frustrating to see these folks suffer, there are things you can do to help. Here are some of the strategies I recommend based on my book, The Anxiety Toolkit.

    What Is It Like Having Social Anxiety Disorder

    Do you have Social Anxiety? 6 Tips to Overcome Social Anxiety

    In school, I was always afraid of being called on, even when I knew the answers. I didnt want people to think I was stupid or boring. My heart would pound and I would feel dizzy and sick. When I got a job, I hated to meet with my boss or talk in a meeting. I couldnt attend my best friends wedding reception because I was afraid of having to meet new people. I tried to calm myself by drinking several glasses of wine before an event and then I started drinking every day to try to face what I had to do.

    I finally talked to my doctor because I was tired of feeling this way and I was worried that I would lose my job. I now take medicine and meet with a counselor to talk about ways to cope with my fears. I refuse to use alcohol to escape my fears and Im on my way to feeling better.

    Read Also: Does Adhd Medication Help With Anxiety

    Offer Support But Dont Take Over

    Avoidance is a core feature of anxiety, so sometimes we may feel pulled to help out by doing things for our avoidant loved ones and inadvertently feed their avoidance. For instance, if your anxious roommate finds making phone calls incredibly stressful and you end up doing this for them, they never push through their avoidance.

    A good general principle to keep in mind is that support means helping someone to help themselves, not doing things for them, which includes virtually anything that stops short of actually doing it yourself. For example, you might offer to attend a first therapy session with your loved one if they set up the appointment. Or, if theyre not sure how to choose a therapist, you might brainstorm ways of doing that, but let them choose.

    An exception might be when someones anxiety is accompanied by severe depression. If they cant get themselves out of bed, they may be so shut down that they temporarily need people to do whatever is needed to help them stay alive. Also, sometimes loved ones are so gripped by an anxiety disorder that theyre in pure survival mode and need more hands-on help to get things done. In less extreme circumstances, however, its best to offer support without taking over or overdoing the reassurance.

    How To Practice Deep Breathing

  • Count the number of breaths that you take in one minute . Make a note of this number. The average person will take 10 to 12 breaths per minute.
  • Focus on your breathing. Inhale and exhale through your nose. Take deep breaths from your diaphragm instead of shallow breaths from your chest. Inhale for 3 seconds and exhale for 3 seconds . As you exhale, think relax and release tension in your muscles. Continue breathing this way for 5 minutes.
  • Count your breaths per minute again and see if the number has gone down.
  • Practice this breathing technique 4 times per day when you are already relaxed.
  • When in social situations, make sure that you are breathing the way that you practiced. In time, this way of breathing will become automatic.

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    Struggles With Intimacy Or Commitment In Friendships Or Romantic Relationships

    Heightened anxiety is essentially your body going into fight or flight mode because it thinks you are in danger. So if your body is working extra hard to protect you and keep you safe, it makes sense that you would find it extra hard to be vulnerable and open up with other people.

    But all healthy relationshipsespecially romantic relationshipsare built on intimacy . So if you cant be vulnerable, it severely limits your ability to grow and deepen your relationships, which eventually can lead to conflict or struggle in the relationship itself.

    And once again, this unfortunately becomes a vicious cycle: the less willing you are to be vulnerable, the more the relationship struggles but the more the relationship struggles, the more anxious and afraid you are to be vulnerable.

    How To Help Kids With Anxiety

    How to Cope at a Party When Anxiety is Your Plus

    Parents have an important and essential role in helping children deal with anxiety disorders. One of the vital ways that parents can be instrumental in reducing a childs anxiety is by not inadvertently reinforcing it. Childrens natural response to anxiety is to rely on parents for help and that is a normal way that human beings respond to fear or anxiety when they are young, Lebowitz explains While an adult might respond to fear primarily with self-defense, the fight or flight response, children dont have that capacity. They are programmed to respond to fear by signaling their parent so that the parent can protect and soothe the child until the perceived danger has passed, says Lebowitz. Parents, in turn, are naturally hardwired to detect cues of fear in their children and to step in to provide that protection and emotional regulation, he says.

    However, a child with an anxiety disorder experiences anxiety even when the situations or circumstances dont warrant that heightened response. And what that happens the parent responds to the childs distress through accommodation, explains Lebowitz. What that means is that to help the child, the parent responds differently to the situation than they normally would.

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    Surround Yourself With Positive People

    If at all possible, try to spend more time with positive people people who love you, believe in you, and see the beauty in who you are despite your social anxiety.

    Spending time with these people will make you feel good and help you to weather any rough times as you try to make changes in your life.

    Take An Incremental Approach To Overcoming Social Anxiety

    Keep in mind that working through a significant social anxiety habit is going to take time.

    There are no quick fixes or silver bullets, tempting as that possibility is.

    Unfortunately, many people start strong in their journey to overcome social anxiety only to have a setback or two, get discouraged, and then give up.

    There are a couple reasons why this happens:

  • Unrealistic expectations. If your expectation is that you should be able to completely free yourself from social anxiety in 7 days or something, youre inevitably going to get frustrated, disappointed, and likely self-judgmental. If you want to genuinely overcome social anxiety, its going to be on a months or years timescale, not days.
  • Relying on motivation. Feeling inspired and motivated to work through your social anxiety is great, but that initial burst of energy wont last. Which means if your plan for overcoming your anxiety relies on high levels of inspiration or willpower, youre screwed.
  • The solution to both of these issues, I think, is to foster an incremental attitude and approach to overcoming your social anxiety.

    For example, after reading this guide, homely there are at least a handful of good ideas and strategies you want to implement in order to overcome your social anxiety.

    Dont try to do them all at once!

    Instead, pick one and focus on that until you start to see some progress and it feels more automatic for you. Only then move on to implementing another.

    Read Also: What Is The Root Cause Of Anxiety

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