4 Ways to Get Your Social Anxiety Under Control

Social anxiety can make everyday interactions full of overwhelming fear and panicked thoughts. Just the idea of going out in the world can lead to extreme levels of self-consciousness and embarrassment. The disorder makes maintaining relationships, enjoying new experiences, and connecting with others difficult. While the anxiousness might feel irrational to some, those with social anxiety know it’s incredibly challenging to manage the symptoms alone. 

Feeling misunderstood could cause a socially anxious person to withdraw even more and worsen the condition. In addition, social anxiety can lead to depression if you feel like it’s holding you back from experiencing all life has to offer. Fortunately, there are many effective strategies for dealing with and overcoming your anxious thoughts. Here are four ways to get your social anxiety under control. 

1. Medication 

Sometimes you need extra assistance to face the battles inside your head. Medication can be an effective tool for treating mental health conditions like social anxiety. Medications for anxiety generally fall into two categories: serotonin-norepinephrine reuptake inhibitors (SNRIs) and selective serotonin reuptake inhibitors (SSRIs). These medications help your brain regulate your moods and decrease anxious feelings. Some of the most commonly prescribed medications include Zoloft, Lexapro, Celexa, Prozac, and Paxil. 

Your medical history and the severity of your condition will determine your recommended medication and dosage. You might have to try a few different medicines before finding the right one. Be patient with yourself and the process as you discover how to treat your social anxiety best. Social anxiety can be complex, so your medication might be just one part of a broader treatment plan. 

2. Therapy 

Seeking guidance from a mental health professional can be instrumental in overcoming your social anxiety. Different therapies may be more geared toward treating social phobias than other approaches. For example, cognitive behavioral therapy is one of the most common methods for dealing with these anxiety disorders. This approach includes talk therapy to enable you to uncover what lies at the core of your condition. A mental health professional will help you recognize and challenge negative thought patterns tied to social situations.

Your therapist can teach you coping strategies to manage your anxiety and get through stressful scenarios. Therapy is also a safe place to uncover the root of your social anxiety. Past experiences, perfectionism, and self-confidence struggles could all contribute to your disorder. Diving deep into these issues gives them less power over you, allowing you to take over the reins and better control your thoughts and feelings.

3. Relaxation Techniques 

Learning effective relaxation techniques is beneficial for dealing with any type of anxiety, including social anxiety. Deep breathing exercises are generally the best place to start, as they can be done anytime and activate the body’s relaxation response. Whenever you begin to feel stress coming on, start by taking slow, deep breaths through your nose and exhaling out of your mouth. You could find it useful to explore different breathing practices to add to your toolbox of coping skills. 

Meditation is another practical approach to dealing with anxiety, as it encourages you to stay in the present moment and turn inward. Start by sitting in a comfortable position, focusing on your breath and bodily sensations. Exercise is a further healthy coping strategy, especially mindful workouts like yoga. This exercise helps relax your body and mind through thoughtful movement. If you’re intimidated by attending a yoga class with others, you can try an at-home workout instead.  

4. Small Steps 

Taking small steps can have a big impact when dealing with your social anxiety, especially when spending time with others. You could start with more manageable social interactions and eventually work your way up to more challenging scenarios. For example, inviting a friend over for a movie night allows you to get some social connection without leaving the house. The next hangout could be at your pal’s place, which will push you slightly outside your comfort zone without going too far. 

Eventually, you build up to more public settings, like walking in the park with friends or grabbing dinner at your favorite restaurant. Interacting with beloved friends and family is a less intimidating place to start than meeting new people. Therefore, if you’re just starting to deal with your social phobias, you might want to wait to add unfamiliar individuals to the mix. Staying consistent and developing the right coping strategies will one day make introducing different connections into your life easier. 

Coping with Social Anxiety 

Social anxiety doesn’t have to hold you back from living the life you want and deserve. It’s important to remember that you’re not alone in facing these struggles, as an estimated 15 million adults in the U.S. deal with social anxiety. Fortunately, you can learn ways to overcome your fears and fully step into your world with intention and consistency. Progress won’t always happen overnight, but persistence, patience, and support can help you overcome your concerns and build resilience. 

The fear of judgment from others can make you want to isolate and withdraw whenever you’ve fallen into an anxiety spiral. But the world needs what you have to offer, and what other people think shouldn’t get in the way of you sharing your gifts. So the next time you feel the grips of your anxiety tighten, remember that your opinion of yourself is the one that matters most.