Ways to Cope with Social Anxiety

In today's fast-paced and interconnected world, social anxiety has become increasingly prevalent. People with social anxiety experience intense fear and discomfort in social situations, making everyday interactions a significant challenge.

Social anxiety can be crippling, affecting various aspects of our lives. Thankfully, there are numerous strategies that we can employ to cope effectively and improve our overall wellbeing. By incorporating mindfulness practices, challenging negative thoughts, engaging in gradual exposure, adopting a healthy lifestyle or seeking professional support, we can manage social anxiety symptoms and lead a more fulfilling life.

1. Practise mindfulness

Mindfulness techniques have proven effective in managing social anxiety. Mindfulness involves redirecting one's attention to the present moment, allowing us to observe our thoughts and feelings without judgment. By cultivating mindfulness, we can gain insight into our anxiety triggers and learn to respond in a more adaptive manner.

A study conducted by Hofmann et al. found that individuals who engaged in an 8-week mindfulness-based stress reduction programme experienced significant reductions in social anxiety symptoms.

For more about Mindfulness download our free booklet 'Your Guide to Mindfulness' >

2. Challenge negative thoughts

Social anxiety is often characterised by negative self-beliefs and distorted thoughts about our social performance. To overcome this, we must try to challenge and replace these negative thoughts with more realistic and positive ones. Engaging in cognitive restructuring exercises, such as identifying evidence that supports or disproves anxious thoughts, can help us break free from the cycle of negativity.

3. Gradual exposure

Gradual exposure is an evidence-based technique used to help confront and overcome social fears. By systematically exposing ourselves to anxiety-inducing situations, starting with those of lower intensity, we can gradually build confidence and tolerance. Consistent exposure to anxiety-provoking scenarios helps desensitise and rewire the brain, reducing social anxiety symptoms over time.

4. Self-care and healthy lifestyle habits

Taking care of both physical and emotional wellbeing is essential in managing social anxiety. Engaging in regular exercise, maintaining a balanced diet and getting enough restful sleep can significantly impact mood and reduce anxiety symptoms. Incorporating stress reduction techniques into daily routines, such as deep breathing exercises, meditation or yoga, also promotes relaxation and helps regulate anxiety levels.

5. Seek support

Seeking support from professionals, such as therapists or counsellors specialising in anxiety disorders, can be immensely beneficial for anyone with social anxiety. These experts can provide guidance, tools and techniques tailored to specific needs. Additionally, support groups or online communities can provide a sense of belonging and a place for sharing experiences in a supportive and empathic environment.

Remember, it’s important to be patient and kind to yourself when overcoming social anxiety. Implementing these strategies consistently can empower us to overcome our fears and enhance our overall wellbeing.

Further information

For more about social anxiety, read our free booklet: 'Understanding and Managing Social Anxiety: a Workbook and Guide' >