Social anxiety can make it feel next to impossible to be involved in certain situations. You might feel anxious around large groups of people, new people, or even at work if you know you have to speak publicly.

Although you might manage anxiety well in other aspects of life, social anxiety alone can present significant challenges. After all, interacting with people is a fact of life. It can benefit your mental health in many ways, but not when fear and worry control your thoughts.

So, what can you do to overcome social anxiety? Let’s cover a few tips that can make a difference and help you feel more comfortable in social settings.

1. Practice Mindfulness

Mindfulness has seen a “boost” in popularity over the last few years. But it isn’t just a fad. It’s a wonderful technique that allows you to stay focused on the present rather than letting your anxious thoughts run rampant.

Mindfulness can be practiced as part of your routine or as needed. Close your eyes and focus on taking slow, deep breaths. Thoughts will continue to come, but let them pass by like clouds. Instead, focus on what you hear and feel in that moment. Just a few minutes of mindfulness can calm you down in a social situation or start your day off with less worry.

2. Prepare for Social Situations

You can’t always plan ahead for social situations. You might have to meet someone new or get involved in a public setting without being able to plan for it.

But, when you’re able to plan and prepare, take advantage of it. Doing so takes a lot of the uncertainty out of social settings. It will give you a sense of control that can calm your anxiety. Think about who will be there, what you might want to say, and even a potential strategy for “getting away” and collecting yourself if things become too overwhelming.

3. Start Small

Whether you’re able to plan ahead or not, a good rule of thumb is to take baby steps with your social interactions. Have dinner with a small group of friends. Schedule a get-together with a few family members. Join a group at work with a few people you trust.

Over time, you’ll start to feel more comfortable in these situations. You can go at your own pace to start spending time with more people and in larger situations.

4. Combat Negative Thoughts and Mindreading

When grappling with social anxiety, it’s typical to contend with negative self-talk and the habit of mindreading. This tendency frequently fuels worries and can lead to incessant second-guessing in various social scenarios.

Pay attention to the thoughts that arise in social situations. Notice any patterns of self-doubt, criticism, or catastrophic thinking. Recognize that you cannot accurately predict what others are thinking or feeling. Instead of assuming negative judgments, consider that people may be preoccupied with their own concerns or may even be supportive.

Choose to actively fight back against those negative thoughts. It can sometimes help to keep a journal to write down your thoughts and how you’re dealing with them. Over time, you can regain your power and silence that negative voice. The more in control you feel, the easier it will be to think positively about social settings.

5. Get the Help You Need

One of the best ways to overcome social anxiety is to learn where it’s coming from in the first place. You might not feel anxious in other situations, but something is fueling your fear in social settings.

If you’re having a hard time dealing with it on your own, consider reaching out to a mental health professional about your struggles. A therapist can help you get to the root of your anxiety and work with you on fostering effective skills to overcome it.

If you’re in that situation and you’re tired of fighting back on your own, don’t hesitate to contact me for more information or to set up an appointment for Anxiety Therapy soon.