Overcoming Social Anxiety

Introduction

• Feeling anxious in social settings is normal, but when it becomes overwhelming, it may be social anxiety.
• Symptoms include sweating, trembling, nausea, and dizziness.
• Severe cases might lead to avoiding social situations.
• This guide provides six strategies for overcoming social anxiety.
• Note: This is for educational purposes and not a substitute for professional help.

1. Create Awareness

• Negative thoughts during social events often stem from personal insecurities.
• Become more mindful of where these thoughts come from.
• Identify and challenge the triggers that worsen social anxiety.

2. Engage in Relaxation Techniques

• Relaxation techniques can be helpful during intense anxiety.
• Diaphragmatic Breathing:
  • Also known as deep breathing.
  • Involves using the diaphragm to take in more air.
  • Focus on the rise and fall of the stomach with each breath.
• Such techniques are supplementary and not a treatment substitute.

3. Try Yoga

• Yoga can help manage cognitive, physical, emotional, and habitual sensations related to anxiety.
• Shifts focus from negative thoughts to physical exercises.

4. Set Goals

• Setting realistic and quantifiable goals can guide anxiety management.
• Online quizzes can help assess anxiety levels.
• Celebrating achievements in goal progression is important.

5. Make Something (Art Therapy)

• Art therapy helps reduce social anxiety by addressing perfectionism and fear of judgment.
• Social anxiety is linked with the amygdala, related to emotions and sensory input.
• Art provides a medium to express feelings without words.

6. Therapy

• Cognitive Behavioral Therapy (CBT) is widely used for anxiety.
  • Helps identify and change negative thought patterns.
• Systematic Guided Exposure:
  • Gradual exposure to anxiety-inducing situations.
  • Encourages overcoming fears in small steps.

Conclusion

• Trying these strategies can help manage and overcome social anxiety.
• Encouragement to share experiences and seek professional help if necessary.
• Reminder to engage with the Psych2Go community for more resources.