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Don’t sweat it: How to reduce social anxiety

Oct. 10, 2024—Many people feel shy sometimes in social situations. But if those feelings are extreme enough to affect everyday life, it could be a sign of social anxiety disorder.

Stronger than shyness

Social anxiety is an intense, stubborn fear of being examined and criticized harshly in public. A person who has it can experience physical and emotional symptoms, including:

  • Sweating.
  • Dizziness.
  • Pounding heart.
  • Shaking or trembling.
  • Blushing.
  • Upset stomach.
  • Extreme self-consciousness.
  • Uncontrolled worry and anxiety about social situations days, weeks or months ahead of time.

Social anxiety is a common mental health disorder, says the American Psychiatric Association. Among U.S. adults, about 12% of women and 14% of men have experienced it. And it affects about 11% of girls and 6% of boys between ages 13 and 17.

Social anxiety can be debilitating. People who have it may make great efforts to avoid commonplace situations that trigger its intense symptoms. And that can lead to withdrawal from everyday activities—which worsens anxiety.

5 ways to ease social anxiety

Social anxiety can affect your social and professional life. But, over time, some simple strategies can help you manage your anxiety and stress. Try these tactics:

Pinpoint and challenge your anxious thoughts. Start by noticing your thoughts about a social situation. Examine them one by one, and ask yourself how realistic they are: Will people really think you're boring? Be logical and objective. Finally, replace your automatic, anxious thoughts with more realistic, reassuring ones.

Focus on other people. Forging a connection with another person helps you control excessive worry and self-doubt. Ask someone a question about themselves, and listen to their response without imagining what they might be thinking about you.

Make yourself a little uncomfortable. Pushing yourself slightly out of your comfort zone is often good for you. Try facing your social fears a little bit at a time. You might:

  • Attend a social event on your own.
  • Raise your hand in class.
  • Sign up to staff a table at a public event.

As you practice your social skills, notice what goes well. Each success can help you feel more comfortable the next time you're in that situation.

Control your breath. If your anxiety gets out of control, you can calm your body's fight-or-flight response with a simple breathing exercise you can do anywhere, anytime.

Talk to a mental health provider. Talk therapy can help you manage your symptoms, reduce anxiety and hone new strategies for handling challenging situations.

Sources

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