If you feel anxiety, overwhelmed, distress, or panic in social situations, you may have social anxiety. When you miss opportunities to connect with people through work, friendships, or romantic relationships because of social anxiety, it can lead to depression. Social anxiety is different from being an introvert. Even extroverts can have anxious feelings when in new social situations or with public speaking.
Here’s how you can address social anxiety. First, cognitive behavioral therapy can help you change your thoughts, which can change your feelings and behaviors. Focusing on catastrophic outcomes or worrying about being seen distressed are thoughts that can be challenged and replaced with more realistic expectations. Second, exposure therapy can help you practice relaxation techniques in easier situations so you can work up confidence for more difficult situations. Bring a friend to those social situations to help you feel supported until you can move to more independent situations. If you feel yourself becoming anxious in social situations, bring yourself back to the present moment by focusing on things you can see, hear, and feel. Refocus on what people are saying and what’s happening.
Be gentle with yourself throughout the process. It will take time to tackle your social anxiety. Process what triggered you after an anxiety-inducing social situation and figure out how to look at and tackle it differently. Also, know that if you experience physical symptoms, such as sweating, it’s likely no one’s paying attention. But if you have symptoms that persist outside of the anxiety-inducing situation, you may want to consult with a doctor, especially if a heart condition makes it hard to differentiate between panic attacks and heart condition symptoms.
Deb Falzoi
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