8 Tips for Social Anxiety

Anxiety is a common disorder that coincides in people with depression, bipolar disorder, PTSD, and in many other mental illnesses. Anyone that’s battled anxiety knows how devastating it can be on your life if it’s left untreated.

Some experience anxiety that exhibits physical symptoms like shaking or sweating. Others may experience anxiety that’s bottled inside and no one around them are even aware that they’re struggling.

We’re going to go over the basics of social anxiety and tips to help manage the disorder.

What is Social Anxiety?

Social anxiety or social phobia is when you have a fear of being around other people due to perceived judgement or the possibility of shame. It’s extreme fear and turmoil about social situations.

Most people deal with instances of social anxiety during their lifetime but when it stops you from enjoying your life or going to public places, it becomes a mental health disorder.

Common symptoms of social anxiety include:

• Avoidance of social interactions and public places
• Confusion in social situations
• Avoidance of eye contact
• Difficulty breathing
• A racing heart or heart palpitations
• Stomach cramps or nausea
• Sweating and sweaty hands
• Shaking hands or shaky voice
• Tense muscles

8 Tips that Help with Social Anxiety

There are different ways to manage the social anxiety raging through your brain.

Some choose therapy, some choose medication, and others rely on techniques they’ve picked up along the way that help them cope. No way is wrong, it’s just different for every individual.

Down below are 8 different coping mechanisms that might kick your social anxiety to the rear so you can live again.

Tip #1: Use Deep Breathing Exercises

When you’re in the middle of an anxiety attack (or even a panic attack) your breathing can turn erratic and shallow.

In most cases, you end up chest breathing, which is why it’s hard to catch your breath during one of these attacks. This type of breathing increases your feelings of fear and anxiety.

When you’re out in public and you feel an anxiety attack is coming on, remind yourself to steady your breathing pattern. Remind yourself that you need to breathe through your abdomen instead of breathing through your chest.

To catch your breath, inhale through your nose. Hold the air in your lungs for at least 3 seconds. Then, exhale through your mouth, pushing all the air out of your lungs.

Repeat this breathing exercise until either you’ve caught your breath or your anxiety attack has loosened its’ grip on you.

Tip #2: Listen To Music

The great thing about music is with the cell phones we have now, we can listen to music anywhere.

There’s evidence that music can help both depression and anxiety. In fact, when your brain hears music, it triggers your body to increase releasing both endorphins and dopamine. These are the feel good chemicals in your body.

Most research was done on classical music so the theory use to be that you had to listen to classical music for the feel good chemicals. However, any type of music that you, personally, enjoy leads to the same interactions and feelings in your body.

Try throwing your headphones on and zoning the rest of the world out. When you’re at home, turn your favorite upbeat tunes up and dance.

If you want to go for a walk, pop your headphones on and head out. If you go to the store, you can listen to music while shopping and waiting in line. Of course, you’ll need to slip them off to talk to your cashier.

You can even use this technique before bed if your mind is racing. Play some soft music to drown out your nasty anxious thoughts and ease you on your way to a peaceful sleep.

Tip #3: Journal or Write About Your Anxious Thoughts

Writing can be cathartic and can help release any built up tension or worries. There’s nothing quite like releasing and exploring your emotions through the written word.

Create a nightly schedule that includes journaling your feelings and thoughts. Or journal every morning, before your day starts. Whatever works best for your personal schedule.

Release all your relentless anxieties in a journal or notebook. This helps you evaluate social situations afterwards with a logical eye instead of with an anxiety riddled brain.

You can get to the bottom of why you’re feeling the way you do.

Plus, your worries written out before you start to seem smaller and not as important as they seemed when you were surrounded by people.

Tip #4: Take the Time to Meditate

Meditating isn’t easy in the beginning. You need to practice meditating and clearing your stormy thoughts.

It’s a process that can take longer to learn when your mind is filled with anxiety but it is possible to master meditation.

There have been numerous studies done on the effects of meditation on anxiety and depression. Every study comes to the conclusion that meditation can make a large impact on anxiety.

Try meditating before you head out of the comfort of your home or meditating after you’ve been out. Meditate when you’re stressed and meditate before bed.

Once you take up the practice in your life, you’ll start to feel less trapped by your own worries.

The best part? It doesn’t just help with social anxiety but with all anxiety disorders.

Tip #5 Exercise to Boost Your Endorphins

Endorphins (what we learned about earlier) are naturally produced by your body. These feel good chemicals interact with receptors in your brain.

When these chemicals interact with your brain, you get a serene (or high) feeling. This feeling helps you focus and feel motivated. It can also help with any physical pain you might be struggling with.

Boosted endorphin levels have been connected to helping people with depression and anxiety as well.

When you exercise, you’re triggering more endorphins in your body to be released.

Plus, exercising just makes you feel better altogether. It can even help with any self esteem issues you might be struggling with too.

Tip #6: Take a Nap

Anxiety can leave you both mentally and physically exhausted. Sometimes, it’s a-okay to take a nice deep nap.

You might be having issues sleeping at night because of your anxiety. Anxiety and other mental illnesses can be linked to lack of sleep or lack of deep sleep.

This lack of sleep can sometimes cause anxiety. It’s a vicious cycle that’s hard to break.

So that nap is probably needed to refresh your body and your mind. It’s time to catch up on those Zs.

Social situations can zap the energy out of you too. So, don’t feel bad to curling up for an afternoon nap.

Tip #7: Limit Your Time on Social Media

Social media is stress inducing for tons of people, so don’t feel like you’re the only one. Everyone posts only their best self on these platforms, which can leave you feeling inferior or unaccomplished.

The truth is we don’t know what’s going on in anyone’s life just through what they post on Facebook or Twitter.

You shouldn’t feel as if you’re in competition with other people. You’re only in competition with yourself.

Limit your time on social media. Check it once or twice a day. Turn off your notifications so you’re not jumping to see who liked your post or who’s arguing about politics.

The more you cut down on your social media time, the less you’ll want to spend on these platforms.

Tip #8: Face Your Fears

I’ve learned the hard way that the best way to get over your social phobia is to face your fears. This is a frightening concept sometimes but it’s proved to be the most effective way to get over your anxiety.

You can slowly immerse yourself into social situations if you aren’t ready to dive in head first. You can start by spending some time in the grocery store or going over to your friend’s house for a few hours.

Have an exit plan mapped out in case you get overwhelmed. You’ll feel more secure if you know you have a way out at any time during a social interaction.

The Bottom Line

Anxiety doesn’t have to run your life and keep you from living to your fullest extent.

There are tactics you can take so you can overcome your fear of social situations. Experiment and see what works for you but don’t give in to your fear.

Just remember: Breathe.