10 Effective Ways to Overcome Social Anxiety Fast
The mental illness of social anxiety is frequently misinterpreted, and many individuals may be suffering in silence.
In massive crowds, it’s much more than feeling nervous and not trying to speak up. It can assume command of your daily situations and jeopardize them.
It can be frustrating and impossible to deal with it when leaving home, talking on the phone, or buying groceries.
Social anxiety or irrational fear can have all manner of consequences, including positive and negative ones; either both can make you fearless, or cause you to lose confidence. It totally depends on the sort of anxiety you are facing.
Suffering from social anxiety and evasion of social situations will make it virtually difficult to overcome basic obligations.
However, we have rounded up the ten most effective ways to overcome social anxiety fast.
1. Don’t Be Overwhelmed by Negativity
At moments, this could feel like you can’t do anything about how you feel and how you think.
However, there are a variety of factors that can prove to be helpful. A successful way to alleviate social anxiety effects would be to question your attitude and depressive feelings.
Your surrounding environment has a great impact on your mental health as well, which means that if you’re surrounded by toxic people then you’re bound to have negative thoughts and experience negative emotions.
Therefore, it’s important to choose your company wisely.
2. Practice Mindfulness
In a non-judgmental and optimistic way, being conscious and doing mindful meditation allows you to be more respectful about your emotions.
In an article at NPR.org, we find that 47 studies analyzed in JAMA Internal Medicine has shown that meditation does help manage anxiety, depression and pain.
Other studies also found that mindfulness therapy can help alleviate not only social anxiety but depression as well.
Being mindful is something you learn overtime with practice. It promotes mental peace and helps you stay grounded no matter what situation you encounter.
3. Go to your Favorite Place
Start by taking your computer or phone to your closest cafe. If you like watching movies online or catching up on your preferred political TV show, then watch that in the cafe.
In an atmosphere that would make you nervous, do an activity you enjoy and feel relaxed with.
You have the previous experience and security of focusing solely on what you do; you can stretch your limitations.
This not only applies to a coffee shop; it may also operate in a park or restaurant.
Pretty soon, you will be able to successfully challenge yourself and simultaneously staying in your emotional comfort zone.
4. Don’t Overthink in Situations
When you’re facing circumstances that make you nervous, it’s difficult to avoid the constant internal chatter.
Sometimes we turn inward and start to look at ourselves with the eyes of others, thinking how they sees us, practically believing it is something harmful.
Avoid relying on yourself and what others might say or think of you. Concentrate on other individuals, strive to be present, and make meaningful relations.
5. A Healthy Body Means a Healthy Mind
Mind and body are deeply related. Making minor lifestyle improvements will help boost your self-confidence and your willingness to deal with signs of anxiety.
Learn more about self-confidence with this terrific article at MindTools!
Stop or restrict caffeine consumption by avoiding coffee or caffeinated beverages for a while.
Give physical fitness a special moment in your day and always aim to make healthy choices. A perfect way to fit that into your daily routine could even include going for a brisk stroll during your lunch hour.
Even though it can sound like it relaxes your nerves, drinking alcohol in excess may also raise your risk of experiencing an anxiety attack.
Drink lots of water, keep hydrated throughout the day, and get high quality adequate sleep.
The latest research indicates that an anxiety condition can potentially be caused by sleep deprivation.
6. Take a Well-Deserved Break
When the body encounters fear, several changes may take place. Elevated heart rate, racing chest, lightheadedness, and muscle stiffness include the physical signs of anxiety.
You will begin to regain your body’s back charge by remembering to take a minute and calm your breathing pace.
There are many methods for breathing that can help to soothe and calm the body.
Just take a seat, get warm and comfortable, take the best breath you’ve taken all day, and keep it that way for around 4 seconds.
Slowly breathe out first, forcing as much air as possible out.
Consider taking another deep breath that fills the abdomen with air and then proceeds until the breath slows down to its standard rate.
7. Be Confident
There’re many people struggling with shyness and debilitating social phobia. It’s okay to feel uncomfortable in new situations but you must always strive to remain confident.
You should also learn to deal with your insecurities as they are one of the main reasons behind your social shyness.
Confidence is a type of positivity that can be practiced in the same way you practiced to ride a bicycle.
It won’t hurt to behave more boldly, as this will influence the individuals around you to respond positively as well.
This does not mean that you must be the buffoon of the class or the life of the party. It’s only a matter of being more proactive.
8. Try to Engage in Social Gatherings
To be more social, make a deliberate effort. Check constantly for social interactions that are encouraging and help you conquer your fears.
Start taking a training class on social skills. You could improve your social interconnection well here on the internet before going out into the real world.
When you find yourself in a social environment you are unfamiliar with, this will give you a glimpse on what to say and do.
9. Don’t Be Too Hard on Yourself
Nobody is flawless. Sooner or later, everyone gets upset. It’s by no means easy to conquer social anxiety.
You gonna have moments where you think poorly and fall back into old routines.
You may find yourself becoming more stressed than expected if you feel worn down or exhausted, but that doesn’t mean you’ve lost.
Only take a minute, reflect on the moment, and exercise the strategies you have been focusing on.
10. Talk it Out
You will ideally start becoming more secure during interactions by conquering social anxiety and nervousness.
It can be very difficult to talk to someone, and learning what to say might not come to you naturally.
This usually leads to an uncomfortable silence and also feels like it will last for a lifetime.
Practice makes perfect though, and you must always keep trying your best at forming social contact.
This might take some time but each time you talk to someone, it will help you feel less nervous.
Facing your fears is the ultimate phase.
When you don’t introduce yourself to circumstances that make you apprehensive, it’s impossible to handle social anxiety.
But remember, you would not be improving yourself or promoting personal development by using avoidance as a method to cope.
- Rose, G. M. and Tadi, P. (2021) Social Anxiety Disorder. Treasure Island, FL: StatPearls Publishing.
- Aubrey, A. (2014) Mindfulness Meditation Can Help Relieve Anxiety And Depression. https://www.npr.org/sections/health-shots/2014/01/07/260470831/mindfulness-meditation-can-help-relieve-anxiety-and-depression
- Hofman, S. G., Sawyer, A. T., Witt, A. A. and Oh, D. (2010) The effect of mindfulness-based therapy on anxiety and depression: A meta-analytic review. Journal of Consulting and Clinical Psychology, vol.78(2) pp. 169–183.
- Mind Tools Content Team (2021) Building Self-Confidence. https://www.mindtools.com/selfconf.html
- Staner, L. (2003) Sleep and anxiety disorders. Dialogues in Clinical Neuroscience, vol.5(3) pp. 249–258.
- National Institute of Mental Health (2021) Adults: Anxiety Disorders. https://www.nimh.nih.gov/research/research-conducted-at-nimh/join-a-study/adults/adults-anxiety-disorders.shtml