Making a few changes can help.
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I have bad social anxiety. How can I manage and overcome it? |
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Talking with coworkers, buying groceries, eating in public, meeting new people, and hanging out in a larger group — these seemingly casual activities can feel overwhelming and intimidating to someone with social anxiety, maybe even to the point of avoiding them entirely.
If you relate, you’re in good company. According to the Anxiety and Depression Association of America, around 15 million American adults have social anxiety disorder, often starting during the teenage years.
Social anxiety is different from simply being shy. It can disrupt your life, be persistent, and affect everyday activities. But there are many ways to manage it. While it can be daunting at first, a few small changes can help you move toward overcoming your social anxiety.
👀 Identify your triggers: Pinpointing why and when you feel most anxious can help you manage those feelings. Start by listing situations that cause the most discomfort, followed by the symptoms you experience in those situations. If you understand what you’re faced with, you can better manage your symptoms.
🧠 Challenge negative thoughts: You may spend a lot of time thinking about the potential negative outcomes of social situations. Understanding the spotlight effect — the tendency to think others notice your mistakes more than they actually do — can also go a long way toward easing feelings of social anxiety. Curiosity training can also help by shifting the focus from your anxious thoughts to whoever you’re talking with and what you can learn from them.
💚 Start small: When it comes to managing social anxiety, it’s OK to start with little changes. You don’t have to volunteer to lead a meeting or strike up a conversation with everyone you meet. Skip the self-checkout and make small talk with the cashier. Ask a question in class. Compliment a stranger’s outfit. Host a small gathering for close friends and loved ones in your own space.
🪷 Try relaxation techniques: Certain exercises, such as 4-7-8 breathing and progressive muscle relaxation, can help calm the physical reactions of social anxiety, like blushing, increased heart rate, or nausea.
👫 Avoid avoidance: You might feel safer in a crowd when you show up without really engaging, but this won’t necessarily help you overcome your social anxiety. Try not to engage in behaviors that can keep you from participating in social interactions. Saying “yes” and being present can go a long way, even if you’re nervous.
If you need help managing social anxiety, therapy or medication can also help. Consider speaking with a therapist who specializes in exposure therapy, cognitive behavioral therapy, and anxiety disorders. To learn more, check out our article all about social anxiety below. |
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| If you’d like to request a specific topic, offer feedback, or chime in with your answers to our weekly questions, feel free to email us at newsletters@healthline.com. We look forward to connecting with you and supporting you on the path to mental well-being. |
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| Take Your Vitamins |
| Some nutrient deficiencies may increase your risk of mental health conditions, like depression. Make sure you’re getting the vitamins and nutrients you need. |
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