6 Ways to Reduce Social Anxiety

Social anxiety is the third most common psychological disorder, right after the granddaddies of depression and alcoholism. Fully 13% of people meet criteria for diagnosable social anxiety disorder, and a whopping 90% of people say they are or were shy at some point in their life. The good news? Social anxiety is changeable.  Start with these 6 tips—test them out one at a time and see what sticks.  And yes, these are drops in the bucket, but do them over and over and you’ll fill your bucket to the brim with bravery.

1)   Play “Worry Mismatch.”  Anticipating a worrisome social situation is almost always worse than the actual event.  For example, after dreading the company holiday party for weeks, it may actually be a relief to walk through the door, and—surprise—it may not be as horrifying as you anticipated.  Your brain is wired to keep you safe from danger and rejection, but sometimes it can go overboard and jump to the worst-case scenario. So it’s important to learn that the alarm bells before a social situation are usually louder than necessary.

Try this experiment: The next time you reluctantly attend a party, have to speak in class or a meeting, or work up the courage to do something you usually avoid, contrast your expectations with the actual experience.  Think of what you’re worried about (“No one will understand what I’m saying and then I’ll turn bright red”) and then afterward, ask yourself if that’s what actually happened (“One guy said ‘what?’ twice, but otherwise everyone seemed like they could hear me—plus it was loud so I couldn’t hear perfectly, either.”)

Our brains are great at coming up with potential catastrophes  (“Nobody will talk to me!”), but they seldom play out in reality (“I stood around by myself for a few minutes, but then that guy from HR struck up a conversation I actually enjoyed.”)  Simply realizing your alarm bells are set too loud may be a consolation the next time they go off.


2)   Volunteer to host or play a role.

If suffering through a big family wedding, for example, makes you want to hide under the buffet table, ask whomever is in charge how you can help make things run smoothly.  Oftentimes, social awkwardness is alleviated by having a defined role.  Asking attendees to sign the guest book gives you a reason to circulate.  Rounding up groups for photos provides you purpose.  Playing a role allows you to practice approaching people, practice having eyes on you, and practice making requests.  Invariably, this practice buildsconfidence.  When you’re ready—whether in a few hours or a few decades—you can transition to the ultimate role: yourself.

3)   Push yourself. . . a little.

Both parts of this tip are important.  For instance, if you’re a socially anxious student, you might push yourself by asking a question in class.  However, start small. Push yourself a little by first asking the TA a question after class, then asking the professor a question after class, then asking a question in an informal exam review, then in a 10-person seminar, and finally in a 100-person lecture.  Inch into the water slowly; you don’t have to do a cannonball.

4)   Ask questions.

Many people feel awkward in social situations because they feel they have nothing to say.  One helpful technique is to ask open-ended questions (“So how did you two meet?” or “I’ve been thinking of taking that course—how do you like that professor?”) or ask advice (“I’ve got a few vacation days to burn—I need a good weekend getaway,” or “I just abandoned a terrible book—I need another one.  Any suggestions?”)  Then, based on the answer, ask another question that takes the conversation deeper.  Many people are delighted to talk about their lives and experiences and will thank you for the chance.

5)   Keep showing up.

Despite what you see onFacebook, the average American only has two true friends and almost one in four find themselves without a social circle at all.  If you’re starting from scratch, have hope and take heart knowing you’re not, well, alone.  Wondering where to start?  Think about what you like to do.  If you’re stumped, think about what you liked to do as a kid.  Then, based on your answers, plug yourself into a small, recurring group with the same people—not a one-shot event or huge city festival.

Did you love to draw? Take a semester-long art class. Run? Join a community running club and attend the Tuesday evening runs religiously. Read about dinosaurs? Volunteer at the local museum, preferably on a shift with the same co-volunteers. The most important part is to keep showing up. Commit for at least a season, even if you’re tempted to throw in the towel earlier.

6)   Do the strong thing and seek help.

If you’re ready for a change, a good cognitive-behavioral therapist can help you face your fears slowly and safely.  In a nutshell, he or she will ask you to construct a hierarchy of things you avoid, from easiest to break-a-sweat hardest.  Next, you’ll work through them gradually, only moving on to the next level when you’re ready.

Social anxiety gets in the way of living your life, but with time, practice, and a willingness to push yourself, you can achieve the ultimate: being comfortable in your own skin.”

Sources:

https://www.psychologytoday.com/blog/how-be-yourself/201605/6-quick-ways-ease-your-social-anxiety

https://rennickeassociates.wordpress.com/2016/05/19/6-ways-to-reduce-social-anxiety/

 

 

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