How to Curb Social Anxiety?
There are times when we feel uncomfortable in some social situations. Which is why it often goes undetected. It is not easy for people who suffer from Social Anxiety to go out and mingle around in a party without feeling extremely self-conscious about themselves. They are in a constant battle with themselves. They live in fear of being negatively judged by others. They always worry about being embarrassed or being humiliated publicly.
Some of them show physical signs of anxiety such as shaking or sweating. That is why, people who suffer from social anxiety try to avoid these social situations, such as parties, public speaking, or sometimes even being in a crowded room. It is not something that can be generalized, but often social anxiety leads to complete isolation.
Leading a life with the fear of being judged or getting rejected in social situations can be very difficult. But there are ways to develop new habits which can help you to overcome your social anxiety. Here are some of the ways by which you can curb your social anxiety:
- Adopt a Healthier Lifestyle:
We don’t realize this, but our mind and body are linked in a way that – the way you treat your body can have a significant impact on the rest of your life. Adopting small lifestyle changes can help to improve your self-confidence. Some of these could include limiting your caffeine intake and exercising regularly. In 2015, a study found that young adults who eat more fermented foods have anxiety symptoms. The same study had also concluded that exercise was related to reduced social anxiety.
- Be Kind to Yourself:
Ellen says it perfectly – “be kind to one another.” Overcoming your social anxiety is by no means an easy task. You need to understand that nobody’s perfect and everyone feels embarrassed at one point or another in their life. If you’re feeling overwhelmed, just take a minute, and focus on the present – be kind and patient with yourself. Self-compassion is often the key to your quest to free yourself of anxiety.
- Take a Breath:
Some of the physical symptoms of anxiety include increased heart rate, pounding chest, dizziness, and muscle tension. Any time your body experiences anxiety, many changes can take place. You should always calm yourself down by focusing on your breathing pattern which can help you to take back control of your body. There are many breathing techniques that you can try to relax and calm yourself. One of the popular techniques is Deep breathing. It is the best way to lower stress in your body. This is because when you breathe deeply, it sends a message to your brain to calm down.
- Practice Mindful Meditation:
Mindful Meditation helps you to be present and aware of your thoughts and feelings. It takes you on a ride to the wave of positive and non-judgemental thoughts. A research conducted by the University of Amsterdam found that meditation has effects on activity in a particular area of the brain. They found that up to a 39% decrease in anxiety level after mindful training. Mindful training may be a cost-effective, accessible, and effective way to treat a social anxiety disorder. Not only does meditation treat or reduces your social anxiety, but it also curbs your depression symptoms.
- Make Yourself More Vulnerable:
It is already very difficult for someone who is suffering from Social Anxiety, but the fear of being judged is always looming around. One of the ways to overcome this fear is to make yourself more vulnerable and more prone to the situations that you imagine in your head. You can practice this among the people you are close to and the people you trust. You should be proud of who you are, and the way you are. Being vulnerable and being genuine is often the quality that others appreciate the most. Doing this can also make you realize that it brings you closer to people who you trust.
Omkar Kulkarni is a self-proclaimed art appreciator, a certified film reviewer and someone’s favorite human being.