Have you seen someone otherwise confident and happy but getting upset at the thought of any social exposure and thus avoiding it altogether? If so, such people suffer from a mental condition known as social anxiety or social phobia.
If you suffer from social anxiety, you find it hard to mingle in social situations, keep your circle very limited and avoid telling your side of the story. This is because you fear getting misjudged by others. The viewpoints and opinions of others (sometimes intruding and hurtful!) scare you. The mere thought of being there with people or on stage makes you anxious and you feel palpitations, dizziness, stammering, and trembling too along with a lot of mental pressure and agitation. Such symptoms make it almost impossible for you to speak or communicate. Thus, avoiding such occasions becomes the ultimate source of rescue for you.
If you suffer from social anxiety, you find it hard to mingle in social situations, keep your circle very limited and avoid telling your side of the story. This is because you fear getting misjudged by others. The viewpoints and opinions of others (sometimes intruding and hurtful!) scare you. The mere thought of being there with people or on stage makes you anxious and you feel palpitations, dizziness, stammering, and trembling too along with a lot of mental pressure and agitation. Such symptoms make it almost impossible for you to speak or communicate. Thus, avoiding such occasions becomes the ultimate source of rescue for you.
However, this is not a healthy way of combating social phobia. Multiple other ways are there that can help you cope with this issue more smartly. The details of those ways are given below:
1. RECOGNIZE YOUR ANXIETY TRIGGERS
Social anxiety and phobia are often triggered by certain events or situations. You need to first identify what disturbs you the most, what type of people or situations ignite this issue for you. You may want to cut ties with anyone who triggers your anxiety although ultimately this makes you fall deeper into this ditch of social anxiety. Once you can identify your triggers, your coping mechanisms will get shaped accordingly.
2. FACE YOUR FEARS, ONE AT A TIME
Well, you are aware of the fact that when facing social anxiety your mind keeps overthinking about how others will look at you, what they will think about you and all. But, tell me, is it something you should be devoting so much energy to? Obviously, this is because of the very disorder that you feel helpless. So, a very accurate way of combating it can be looking your fear in the eye, gradually and one by one. For instance, the next time you feel like avoiding a speech on stage, dare to do it. Face the audience and just be you. There is a great chance that right after you start and within the next one minute, the anxiety will pass.
3. SEEK EXPOSURE THERAPY
If thoughts and worries exceed your expectations and you feel helpless and powerless to mend them, seek professional help. The therapist will offer you exposure therapy which means that you will be exposed to your apprehensions and concerns one by one. You will be talked into nullifying all these fears along with some mental exercises that will accelerate the process of healing. Eventually, social anxiety will have to depart for good.
4. START JOURNALING
We all agree that writing is therapeutic so journaling assists in dealing with social phobia successfully. You can keep a general daily journal or a thematic journal like “My Weekly Thought Book” Such journals help you in taking all your worries and anxieties out on the paper and it sure serves as a catharsis too. So, journaling is a smart way of coping with social anxiety.
5. SHIFT YOUR FOCUS
Have you ever realized how many of our concerns crop up because we keep our focus on what others would think about us? Indeed, it is a crippling feeling and when you keep yourself enveloped in such damaging thoughts, social anxiety is certain to kick in. So, the solution is to shift your focus and try to always ask yourself what your aspiration, expectations, and views are regarding yourself. This will move your vision from external validation to an internal one and with this; calmness and poise are bound to spring back into your life.
6. PRACTICE VISUALIZATION DRILLS
Some visualization exercises are said to be very useful in fighting social anxiety. For instance, you need to wake your mental eye up, and with the mental eye; you should envision yourself as confident, enviable, and doing your best amidst the crowd. This is a powerful way to reduce the anxiety associated with being with a lot of people. The performance anxiety also diminishes and gradually social phobia itself subsides. So, spread your wings and take a flight towards the world of imagination, and envision the best version of yourself to reclaim your ‘self’ and composure.
THE VERDICT
In a nutshell, suffering from social phobia or social anxiety is a reality and not something one should hide or disown. The sooner you acknowledge your disorder (and seek support if you need it), the better are the chances of curbing it in a short time. Were you created to stay stuck in this disorder or be your true self and lead a fulfilling life? Think about it and your answer will guide you in the direction of self-reclamation and beating social anxiety once and for all.
1. RECOGNIZE YOUR ANXIETY TRIGGERS
Social anxiety and phobia are often triggered by certain events or situations. You need to first identify what disturbs you the most, what type of people or situations ignite this issue for you. You may want to cut ties with anyone who triggers your anxiety although ultimately this makes you fall deeper into this ditch of social anxiety. Once you can identify your triggers, your coping mechanisms will get shaped accordingly.
2. FACE YOUR FEARS, ONE AT A TIME
Well, you are aware of the fact that when facing social anxiety your mind keeps overthinking about how others will look at you, what they will think about you and all. But, tell me, is it something you should be devoting so much energy to? Obviously, this is because of the very disorder that you feel helpless. So, a very accurate way of combating it can be looking your fear in the eye, gradually and one by one. For instance, the next time you feel like avoiding a speech on stage, dare to do it. Face the audience and just be you. There is a great chance that right after you start and within the next one minute, the anxiety will pass.
3. SEEK EXPOSURE THERAPY
If thoughts and worries exceed your expectations and you feel helpless and powerless to mend them, seek professional help. The therapist will offer you exposure therapy which means that you will be exposed to your apprehensions and concerns one by one. You will be talked into nullifying all these fears along with some mental exercises that will accelerate the process of healing. Eventually, social anxiety will have to depart for good.
4. START JOURNALING
We all agree that writing is therapeutic so journaling assists in dealing with social phobia successfully. You can keep a general daily journal or a thematic journal like “My Weekly Thought Book” Such journals help you in taking all your worries and anxieties out on the paper and it sure serves as a catharsis too. So, journaling is a smart way of coping with social anxiety.
5. SHIFT YOUR FOCUS
Have you ever realized how many of our concerns crop up because we keep our focus on what others would think about us? Indeed, it is a crippling feeling and when you keep yourself enveloped in such damaging thoughts, social anxiety is certain to kick in. So, the solution is to shift your focus and try to always ask yourself what your aspiration, expectations, and views are regarding yourself. This will move your vision from external validation to an internal one and with this; calmness and poise are bound to spring back into your life.
6. PRACTICE VISUALIZATION DRILLS
Some visualization exercises are said to be very useful in fighting social anxiety. For instance, you need to wake your mental eye up, and with the mental eye; you should envision yourself as confident, enviable, and doing your best amidst the crowd. This is a powerful way to reduce the anxiety associated with being with a lot of people. The performance anxiety also diminishes and gradually social phobia itself subsides. So, spread your wings and take a flight towards the world of imagination, and envision the best version of yourself to reclaim your ‘self’ and composure.
THE VERDICT
In a nutshell, suffering from social phobia or social anxiety is a reality and not something one should hide or disown. The sooner you acknowledge your disorder (and seek support if you need it), the better are the chances of curbing it in a short time. Were you created to stay stuck in this disorder or be your true self and lead a fulfilling life? Think about it and your answer will guide you in the direction of self-reclamation and beating social anxiety once and for all.
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