Tips for Dealing With Social Anxiety

While you might want to seek a therapist’s help to deal with overwhelming feelings of fear and nervousness in gatherings, there are different ways to cope with them. They may not only offer temporary relief but could go a long way in helping you lead a normal life. Some of the tips for coping with social anxiety are:

• Getting good sleep
• Avoiding caffeine
• Keeping a journal to note down negative thoughts
• Avoiding alcohol
• Trying breathing exercises during moments of intense nervousness
• If you take medications, never skip them
• Taking part in support groups
• Taking up talk therapy and paying regular visits to your therapist
• Introspecting and recognizing your triggers
• Sharing your problems with family and friends and seeking their help

A Brief Overview

Social anxiety is a common mental health condition. It may cause intense feelings of nervousness, anxiousness, self-consciousness, and a fear of social situations. Your predominant fear revolves around being judged and negatively evaluated. It can cause stress and may hinder your ability to function well. It may lead to other clinical mental health issues such as depression and panic disorders. Anxiety Disorder, Autism Spectrum Disorder, Substance Use Disorders, and Eating Disorders may also be associated with this condition. It usually starts in the mid-teens and persists lifelong. Some may experience it from childhood. Severe social anxiety may be linked to age, culture, gender, and upbringing. A recent study reported that 4.2 to 5.8 percent of people living in urban areas might be more prone to it than those living in rural areas. You may face disruption in daily routines and relationships. Individuals with this condition may also find it challenging to hold a gaze and initiate or maintain a conversation. Antidepressants, talk therapy, and cognitive behavioral therapy might help you.

However, many people may confuse it with Social Anxiety Disorder [SAD]. Yet, that is a disorder with chronic, extreme fear and nervousness in social situations. The symptoms of both conditions are similar, with varying intensity. You suffer from the condition if:

• You worry about everyday activities such as communicating with strangers, being in the company of people, and public speaking
• You worry about committing an embarrassing mistake
• You sweat and blush more than usual in public
• You sense a rise in your heartbeat during challenging situations
• You have recurring panic attacks
• You feel nervous due to extreme self-consciousness
• You fear the prospect of being criticized
• You experience dizziness and muscle tension
• You often avoid tense situations. It may likely have long-term effects if you do not seek treatment.
• You show signs of palpitations, nausea, sweating, and stammering
• You turn your attention away from unpleasant social information 

If you struggle with the symptoms of this condition for a long time, your therapist may categorize it as SAD. Its causes cannot be attributed to a single factor. A range of factors may be responsible for it. Some of the possible reasons are:

• Genetics: The condition tends to run in families. If any of your family members have suffered from this disorder, you may expect it too. The exact genetic mechanisms behind it have not yet been established.
  
• Biological defects: If you have a defect in the functioning of some organs, such as the Amygdala of the Brain, it may increase your likelihood of developing the condition. Response to fear may be controlled by it. In certain individuals, an overactive Amygdala may lead to increased fear of gatherings and meeting with new people. Thus, screening for such defects might help decide the next course of action.
  
• Environmental: We all go through unpleasant and embarrassing social experiences. They may have a lasting impact on our mental state. Your anxiety may be linked to events from the past. Your chances of developing this condition may also be higher if you have had a more-controlled and overprotective upbringing. People from restrictive cultures may be more susceptible than others.
  

The likelihood of developing this mental state may be higher if:

• You have a close relative with the same difficulty.
  
• You were/are subjected to constant bullying, ragging, mockery, ridicule, and embarrassment. Children with such a past are usually susceptible. Family problems, abuse, and trauma could have a significant impact too.
• You have been temperamentally shy and withdrawn since childhood. In this case, a new situation becomes challenging, such as giving a speech or addressing a gathering. Such scenarios may act as a trigger for this condition.
• You have a prominent feature that constantly draws the attention of the public. It could be a stutter or facial anomaly, or physical deformity. It may trigger feelings of self-consciousness and exacerbate the condition.
• You have moved to a different place where the culture is completely different. Culture shock may sometimes trigger this mental state.

If left untreated, this condition may affect every aspect of your daily life.

• You may develop poor communication skills.
• You might show poor performance in your academic and professional life.
• You may become a victim of alcohol and drug addiction.
• You may develop an inferiority complex.
• You may experience difficulty in maintaining friendships and relationships.
• You may develop suicidal tendencies.
• You may find it hard to be assertive.
• You may be prone to other, more serious disorders.

Some of the treatments available are:

• Cognitive Behavioural Therapy might be the best treatment option available for you. Your therapist will identify the source and pattern of negative thoughts and attempt to change them. This may involve many sessions. You will be exposed to situations you fear the most. You may gradually develop the ability to cope with such a situation. It is the most effective form of psychotherapy.
• Your mental health professional may prescribe Selective Serotonin Reuptake Inhibitors [SSRIs] such as Sertraline and Paroxetine
• You may be asked to take Serotonin Norepinephrine Reuptake Inhibitors [SNRIs] such as Venlafaxine
• Your mental health professional might suggest antidepressant medications, Benzodiazepines, and Beta-blockers. Medication, once prescribed, must be taken without fail. You may experience withdrawal syndrome if skipped.
• Doctors from Unani, Ayurveda, and Homeopathy may suggest alternative medicines. They generally include herbal remedies. However, research on these is limited.

Anxiety of any form is not completely curable. You can only control it. Below you will find a few well-known techniques to control it.

1. Practice Deep Breathing Exercises

The obvious sign you must look for during anxious moments is your breathing pattern. It may become faster and shorter, worsening the condition. You may experience suffocation and tension. Different techniques could help you reduce your breathing speed. They may ease related symptoms. Follow these steps:

• Sit in a comfortable position with a straight posture.
• Keep your shoulders relaxed.
• Exhale the air out first. This will ensure your lungs can inhale deeply.
• Exhale more, inhale less. For example, if you inhale for 4 seconds, exhale for 6 seconds.
• Take a slow, deep breath through your nose. Slow breathing affects your parasympathetic nervous system.
• Focus on your breathing throughout.
• Repeat this process until you feel relaxed.
• Try alternate nostril breathing.
• Try Lion’s breathing. You are required to exhale with force in this method.
• Try resonant breathing.

2. Get Some Exercise

Exercise does not cure this condition. But its psychological and physical benefits improve your mood and energy levels. You may find some aerobic workouts such as swimming, running, dancing, and cycling beneficial. Lifting weights may not be helpful. Regular moderate exercise or cardio may be as effective as antidepressants. Its effects may also be more long-lasting than anti-anxiety medications. Those who exercise regularly seldom complain about anxiousness.

Physical exercise helps by:

• Decreasing your stress hormones, such as cortisol.
• Increasing endorphins, the feel-good hormones, in your blood.
• Keeping you distracted from negative thoughts.
• Boosting your physical health and confidence.
• Improving respiration and blood supply to all the parts of your body.

Also Read

3. Try Muscle Relaxation Techniques

Experiencing strain and tension in your muscles is expected in this condition. Thus, relieving the stress in your muscles could be helpful. Some relaxation techniques, such as Progressive Muscle Relaxation, bring relaxation-response and decreased heart rate. To lower your muscle tension: 

• Sit on a comfortable chair in a quiet room, close your eyes and start a deep breathing exercise.
• Inhale through your nose and exhale through your mouth.
• Tighten your fist and hold it for a few seconds. You will feel the tension in your palms building.
• Loosen your fist gradually, opening your fingers. You can feel the tension escaping from your hand. You may begin to feel relaxed.
• Continue the same process with different muscle groups in your arms, shoulders, legs, and feet. This will release stress and tension throughout your body.

4. Don’t Overdo It

You must not overdo exercise or muscle relaxation. It could lead to further physical stress. Moderate physical activity and relaxation aim to reduce anxiety, not add to the tension. Excessive exercise can affect your sleep and compound the condition. Yoga can be a better alternative if exercise becomes strenuous. It may modulate your stress response systems by reducing their perception.

5. Challenge Your Negative Thoughts

Negative thoughts are those that are unpleasant and undesirable. They may be the root cause of this condition. You may feel hopeless and helpless when unable to counter them. They could negatively affect your mood and increase mental discomfort. It may take a toll on your mental and overall health. You may find it difficult to get rid of them. But it would help if you learned ways to counter them. The key to challenging them is to identify your negative thought patterns. Some negative thinking patterns are when:

• You see the extremes of each situation. It is either right or wrong, black or white, with no in-between. 
• You take everything personally.
• You choose to see only the negative side of everything.
• You assume the worst scenario.
• You generalize everything.
• You jump to conclusions.
• You take the blame upon yourself all the time.
• You think of yourself as inferior. 
• You always believe you are unlucky.

Once you recognize these patterns, it becomes easier for you to challenge them by:

• Practicing mindfulness as it helps you focus on the present moment and be nonreactive to what is happening in your surroundings.
• Looking for alternative explanations. You may seek the help of a close friend for this.
• Considering what you would suggest a friend with a similar problem.
• Journaling negative thoughts every time they occur in your thought diary.
• Feeling grateful for whatever you have.
• Seeking help from a registered mental health professional.
• Taking up Cognitive Behavioural Therapy for cognitive restructuring.
• Understanding that your thoughts are not facts. 
• Asking yourself if anything positive may come out of entertaining the negative thought.

Get Started With a Trusted Therapist on Docvita Today

If

• You have had chronic worry and anxiousness for more than six months.
• You are finding it difficult to control your negative thoughts.
• You are beginning to notice significant changes in your life.
• You have had at least three symptoms of anxiousness for a long time.
• You are facing severe disruption in everyday life.
• You are experiencing problems related to your physical well-being.

It is time to seek medical help. Consult a trusted psychiatrist or psychologist. They will identify the root of your problem and suggest therapy. And at DocVita, you can connect with experienced experts and specialists. They can help you and your loved one address the problem and lead as normal a life as possible. All you have to do is visit DocVita’s book a therapist page to schedule your session today.