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5 Ways to Manage Your Social Anxiety
About 12% of Americans suffer from social anxiety disorder at some point during their lives, according to data from the National Institutes of Health, with symptoms that can make social interactions especially challenging. The good news: Like other anxiety disorders, social anxiety can be managed with medical treatment bolstered by a few simple changes in habit.
Conduit Behavioral Health is a leading provider of anxiety disorder treatment, tailoring every treatment plan to the unique needs and challenges of each patient. In this post, Temika Heyward, PhD, FNP, CRNP, PMH, and her team review five simple steps to manage your social anxiety and improve your confidence and overall quality of life.
1. Reduce negative thought patterns
Social anxiety is fueled by negative thought patterns that reinforce our fears. Many of those thought patterns revolve around misconceptions about how people perceive us or our fear of failure in social interactions.
Instead of falling into the same habits, challenge your beliefs and examine their validity. For instance, instead of assuming that someone is judging you negatively, ask yourself why you feel that way and what evidence you have that your worries are true.
Using a journal and reviewing recent situations is a good way to identify and understand negative thought patterns and adopt more positive behaviors in future situations.
2. Practice deep breathing
Anxiety is a self-perpetuating condition and one that can become more intense over time. When you feel anxious, your muscles tense, you start to sweat, and even a small task like conversing with someone can seem overwhelming. Deep breathing helps you calm yourself naturally, reducing anxiety symptoms and improving your self-confidence. Best of all, you can do deep breathing anywhere — even in your car or a restroom.
3. Start small
One of the best ways to reduce social anxiety is to begin with small gatherings or even one-to-one meetings. Afterward, review the event, focusing on the positive aspects of your interaction. As you gain confidence, increase the group size, using the other tips in this list to continue improving your comfort level and decreasing your anxiety.
4. Prepare ahead of time (and arrive early)
One simple way to feel more comfortable at social events is to role-play ahead of time. Familiarize yourself with recent events so you feel more confident participating in conversations. Keep a few ideas for conversation starters in mind to prevent awkward silences. One more tip: Arrive at events early so you can meet and greet people individually as they arrive instead of being confronted by a large group all at once.
5. Look into therapy
Anxiety disorders respond very well to medical treatment. For most people, that means a combination of medication to rebalance brain chemicals and psychotherapy to “unlearn” negative thought patterns and practice healthy, positive behaviors. Through therapy, you’ll develop an understanding of your anxiety disorder and learn real-life techniques for managing and overcoming your symptoms so you feel more confident and more in control.
Take control of your social anxiety
The symptoms of social anxiety can extend to every area of your life, leaving you feeling anxious and depressed even when you’re not around other people. Fortunately, there is help — and the sooner you reach out, the sooner you can control your symptoms and life.
To learn more about social anxiety treatment and how we can help you find a solution that works for you, request an appointment online or over the phone with Dr. Heyward and the team at Conduit Behavioral Health in Baltimore, Maryland, today.