Social anxiety can affect people of all ages. It’s a real condition that can be treated with psychotherapy, medication, or a combination of both.
It’s important to remember that it will take time to change your old patterns and overcome your social anxiety. Try to set small goals for yourself every week. For example, start by greeting a neighbor or a store clerk.
Take control of your life.
We’ve all felt nervous or uncomfortable in social situations—maybe you clammed up during your first date or had sweaty palms while giving a presentation. While these experiences are normal, they can become overwhelming for people who have social anxiety disorder (also known as social phobia).
They may avoid activities like going to work, meeting friends, or attending school because of their fear. This can have a serious impact on their life and their quality of life.
There are many ways to overcome social anxiety, but the most effective treatments combine self-help strategies with professional treatment. Self-help techniques often incorporate relaxation, thought reprogramming, and exposure to feared situations.
You can also help reduce your anxiety by exercising regularly and getting a good night’s sleep. Studies have shown that exercise can relieve anxious feelings and improve mood. In addition, getting a full night’s rest helps to lower cortisol levels, which can trigger an anxiety response. If you are still struggling, talk to your doctor about prescription medications that can help with anxiety. These include benzodiazepines, beta-blockers, and antidepressants.
Start saying “Yes” to invitations.
Social skills are a little like muscles — the more you use them, the stronger they get. That’s why it’s important to start saying “Yes” to more invitations — even if you think they’re dumb, pointless, or weird. You never know what doors they will open for you.
Besides, the more you interact with people, the more likely you are to meet people who do understand you. And who knows, they may even end up being your new best friends.
If you’re struggling with social anxiety, consider asking for help. Licensed therapists are trained to address this disorder and can help you overcome it. In addition, many individuals find that medication helps ease the uncomfortable feelings associated with social anxiety. The FDA has approved four medications specifically to treat this disorder, including Paxil, Zoloft, Effexor, and Luvox. If you’re considering medication, consult your doctor and be prepared to try a few different options before finding one that works for you. However you choose to tackle your social anxiety, remember that no one is perfect.
Be grateful for what you have.
People who live with social anxiety often have a hard time making friends and maintaining relationships because they are afraid of being judged by others. While it is normal to feel nervous or awkward in social situations, when those feelings become overwhelming and interfere with your daily life, it may be a sign of social anxiety disorder, which needs treatment.
The good news is that there are many ways to help treat social anxiety disorder, including reducing alcohol or other substances used to numb emotions; tracking and sharing what you’re grateful for, and trying to engage in small social interactions. Although it might be uncomfortable at first, slowly working up to more engaging social encounters can help reduce the symptoms of social anxiety.
Living with social anxiety doesn’t have to stop you from forging meaningful connections with those around you. Getting over social anxiety takes time, but it’s possible to overcome it and have a fulfilling life. Using the strategies above, you can start on the road to recovery today! Good luck! Crystal Raypole is a writer and editor for GoodTherapy. Her interests include Asian languages and literature, Japanese translation, cooking, natural sciences, sex positivity, and mental health.
Take responsibility for your actions.
It’s natural to feel self-conscious or shy in front of other people at times. But if these feelings become so extreme that they prevent you from going to work or socializing with friends, you may be suffering from more than shyness — you could have a mental health disorder known as social anxiety.
Social anxiety affects more than 5.3 million adults in the United States, and it usually starts between the ages of 13 and 19, according to experts. Fortunately, it’s treatable with medication, psychotherapy, or both.
The first step is to recognize what triggers your anxiety. Next, learn calming techniques like deep breathing exercises and practice gradual exposure to social situations by starting small and building up over time. Most importantly, remember that you are not alone — many others have social anxiety too, and they can help you overcome it. So, reach out to a trusted friend or family member and tell them how your anxiety affects you. They’re likely to offer support and encouragement. They might even help you come up with a strategy for getting over your social anxiety together.
Don’t let your past influence your future.
Social anxiety is more than shyness; it’s a real mental health condition that can impact everyday tasks, self-confidence, and relationships. Unlike shyness, people with social anxiety experience a persistent fear of being judged by others in social situations that persists over time and affects their daily functioning.
The fear of rejection and disapproval can lead to vicious cycles where people avoid or escape social situations, which in turn makes the anxiety worse. This can also lead to loneliness, depression, and substance abuse, which further exacerbates anxiety.
The good news is that social anxiety disorder is treatable with psychotherapy or medications. It may take time, but you can slowly break out of a social anxiety rut. The key is to start small, work your way up, and be proud of any progress you make. Remember, not everyone will approve of your efforts, but that’s OK! You’ll eventually meet the right people. For more information on overcoming social anxiety, contact a local therapist for help. Crystal Raypole is a writer and editor for GoodTherapy who covers topics related to Asian languages and literature, cooking, natural sciences, sex positivity, and mental health.