Social anxiety is much more than feeling shy and not wanting to speak up in big groups. Experiencing social anxiety and fear of social interactions can make simple responsibilities almost impossible to overcome. So, here is a list of ten tips to overcome social anxiety.
1. Challenge Your Negative Thoughts.
Challenging your mentality and negative thoughts can be an effective way to reduce symptoms of social anxiety. Start by identifying the anxious thoughts that automatically pop into your head when you think of social situations.
2. Be Mindful.
Being mindful and practicing mindful meditation helps you to be present and aware of your thoughts and feelings in a non-judgmental and positive way. According to some studies anxiety levels decrease after mindfulness training.
3. Go Out.
Do an activity you like and feel comfortable with, in an environment that would usually make you anxious. You have the comfort of being able to concentrate only on what you’re doing, but will be pushing your boundaries.
4. Create An Exposure Hierarchy.
Make a list and write down how you think you would feel for every situation, no matter how small or big. From walking into a room at a gathering to asking a stranger on the tube for the time. Start creating your exposure hierarchy right now.
5. Do Not Focus on Yourself.
It’s hard to stop the endless mind chatter when you’re in situations that make you particularly anxious. We often turn inward and focus on ourselves and how others will perceive us, almost always assuming it will be negative.
6. Adopt a Healthier Lifestyle.
The mind and body are linked, and how you treat your body can have a significant impact, including your anxiety levels. Making small lifestyle changes can help to improve your self-confidence and your ability to cope with anxiety symptoms.
7. Take a Breath.
The physical symptoms of anxiety include increased heart rate, pounding chest, dizziness, and muscle tension. Learning to take a minute and slow down your breath can help you take back control of your body.
8. Act Confidently.
There are a large number of adults suffering from social phobia and crippling shyness. You can learn to be confident in the same way you learned to ride a bike. Act more confidently, and people will react positively.
9. Find Social Situations and Engage.
Make a conscious effort to be more social. Actively look for supportive social environments that can help you overcome your fears. Perhaps start with a social skills training class. Here you can properly practice your social interactions.
10. Be Kind to Yourself.
By overcoming social anxiety and shyness, you will hopefully start feeling more confident during conversations. Talking to someone can be very challenging but talking to people gradually will help you be less anxious each time.
“Life begins at the end of your comfort zone.”Anonymous.