Social Anxiety: How to Move Forward When Overwhelmed

Many of us feel fearful, anxious, or self-conscious in social situations from time to time. These feelings are a part of being human; however, if they significantly interfere with your daily life or you have felt this way for around 6 months or longer, it may be a sign of social anxiety disorder.

Social anxiety is difficult to live with, especially when it impacts one of the most important parts of our lives: our connection with others. You are not alone in this struggle. In fact, after the COVID-19 pandemic, cases of social anxiety have increased by 76.2 million people worldwide (NIH). If you are someone who experiences social anxiety, take heart! You are not alone. You can overcome. It may be challenging at times, but that is okay. 

Let’s take a look at how to move forward when you feel overwhelmed with social anxiety. 

Recognizing Symptoms.

The first step to navigating social anxiety is recognizing when it’s showing up. When you understand its symptoms, you can immediately recognize its presence and remind yourself that you have power over this disorder. Common symptoms of social anxiety include:

  • Intense anxiety or fear of social situations 

  • Concern about embarrassing yourself or being judged negatively 

  • Feeling that your mind has “gone blank” or difficulty speaking 

  • Avoiding social situations altogether 

  • Physical symptoms, including blushing, a racing heart, sweating, trembling, or dizziness

  • These feelings interfere significantly with everyday life 

  • Symptoms lasting for about 6 months or more 

Calming Yourself.

When you feel social anxiety rising, there are immediate steps you can take that may help you calm your body and mind. Here are a few suggestions for how to take care of yourself in the moment:

  • Practice mindfulness. Take a few slow, deep breaths or focus on what you can see, feel, smell, and taste. This will help ground you in the present and ease worry about the future or imagined judgments. 

  • Take a small step. Maybe this looks like saying hi to the person next to you, asking a question, or giving more than a one-word response. Don’t feel the need to challenge yourself too much, just take one small step and celebrate it. 

  • Picture a safe person or place. We all have people or places in our lives that help put our minds at ease. Take a deep breath and imagine this person is with you or you are in this special place. You might be surprised at the way this can calm your nervous system when you’re feeling overwhelmed. 

  • Write down and challenge negative thoughts. You might have to find a few minutes alone to do this, but you can always go to the bathroom or another secluded room and jot down negative thoughts on your notes app and question them. Why are they not true? What would a kind friend say instead? 

  • Be as kind to yourself as possible through the whole process. If you are fearful that others are judging you, the last thing you need is to be hard on yourself. Speak to yourself with grace and gentleness. You can be your own biggest supporter during this time. 

You don’t have to do this alone.

Sometimes the most loving thing you can do for yourself is reach out for support. Below are a few ways you can get help from outside resources. 

Remember: Be gentle with yourself as you fight this battle. Living with social anxiety does not always look like linear improvement. There may be setbacks, and you might have days where the best thing you can do is say “no” to an event, and that’s okay. You will always be worthy and loved. Continue to give yourself grace and trust the process! You are doing better than you think!

*Information from Cleveland Clinic and Mayo Clinic

Mental Health, Healthy Living, STRESS MANAGEMENTNovo LifeNovo Life CounselingComment