Social anxiety disorder is a severe mental health condition that is common and bloody affects the person’s ability to be as part of the social situation. However, social anxiety is more than shyness or nervousness before a big event; it’s a persistent fear of judgement from, criticism from, or embarrassing oneself in a social situation. This avoidance of social interactions can create a phobia constantly feeling like you are always in imminent danger, creating difficulty creating relationships. Social Anxiety and coping mechanisms– understanding about social anxiety can really help manage this condition and your well being.
What is Social Anxiety?
Social anxiety (also called social phobia) is a persistent (lasting) fear of, or anxiety in, certain social situations because you are afraid that you’ll be judged by others. People with social anxiety might think because they’re worried they’ll be embarrassed or make a mistake or somehow fall short of others expectations. The discomfort can be mild in some situations or very distressing to the point of getting in the way of everyday living.
How To Cope With Social Anxiety
With the right tools and techniques you can manage social anxiety. Here are some practical tips to help you cope:
- Challenge Negative Thoughts
Negative thoughts or beliefs about one’s self (self judgments) often accompany social anxiety. They could be thoughts about how you might get rejected, embarrassed or judged. Start to practice identifying negative thoughts and starting to question them. When we have a thought, ask yourself, ‘What’s the evidence for this thought?’ So, is it based on facts or assumptions?” You can help your anxiety by replacing these thoughts with more realistic or positive ones.
- Slowly Begin To Expose Yourself To Social Situations
Gradual exposure is one of the most successful ways to manage social anxiety. Begin with less intimidating social situations and move your way up toward more challenging ones. In this case maybe you’d begin by saying hi to a co – worker or going to a party of some sort, and then eventually progress to greater interaction as you feel up to it. This makes the fear response gradually desensitize.
- Practice Deep Breathing and Relaxation Techniques
Physical symptoms of rapid breathing and a racing heart can also be caused by social anxiety. If you can learn to control your breathing you can help to calm your body and your mind. Take into practice deep breathing exercises, with inhaling through your nose for 4 seconds, holding the breath for 4 seconds, and exhaling 4 seconds through your mouth. Conducting this exercise often can also assist in decreasing the physical symptoms of anxiety when faced with social situations.
- Prepare for Social Situations
Something that can ease at least some of the social interaction nervousness is preparation. Prepare before you go to an event or meeting. Consider a few things you want to discuss, practice saying who you are, or perhaps design a few questions to ask others. The situation may be less overwhelming when you feel better prepared. If you are facing any issues refer to a psychologist in Dubai.
- Focus on Others, Not Yourself
It’s so easy to focus on how others perceive you when you’re in a social situation. But focusing on others can take the pressure off of you. Be an active listener, ask questions and stay interested in what’s being said. By doing this you are also doing a great service for yourself because it distracts you from your own anxiety and creates a more relaxed environment.
- Practice Self-Compassion
And be kind and understanding with yourself. Social anxiety is debilitating, and it is essential that you love yourself. Rather than beating yourself up over the feeling of anxiety, just accept it. Take breaks when you need and pursue activities that assist you to feel unworried and serene.
- Consider Professional Help
If social anxiety is interfering with your life in a big way, you may benefit from talking with a mental health professional. The most proven form of therapy to use in treating social anxiety is Cognitive Behavioral Therapy (CBT). It assists individuals in recognizing and working against adverse thought processes and eventually confronting feared social situations. A therapist can walk you through this process and teach you ways for managing anxiety.
- Join Support Groups
It is incredibly helpful to join a group that supports people who have similar experiences. Calming the loneliness, [talking to others] can also help you feel more confident. Support groups are a safe place to practice social interaction, and share and get encouragement from others as you navigate the same path. You can also explore online therapy in Dubai.
- Celebrate Small Wins
Every step you make towards overcoming social anxiety, you will achieve something. No matter how big your successes make you feel, always celebrate them as well. Acknowledging your progress is what will help you drive to continue moving forward whether it’s making a new connection or attending a social event for a short period.
Conclusion
Social anxiety is difficult to live with, but there are things you can do and people you can turn to who will help you reduce its effects. By confronting your negative thoughts, working up to confronting your fears, and practicing self compassion you can improve your social confidence and comfort. But if you do need help, it’s okay to see a pro — taking the plunge and getting your anxiety under control could lead to a more rewarding and connected life.
