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It’s a fact in the modern world that many people misunderstand social anxiety disorder. Therefore, they are suffering in silence.
It’s way more than feeling shy and/or not wanting to speak at a big gathering.
Study shows that around 40% of people are suffering from a social anxiety disorder. It can destroy your personal and professional life in the long run.
Social anxiety definition
In simple terms, it’s a strong fear of being judged and/or watched during a social situation. It’s the 3rd most common mental health disorder in America.
Here are the most common situations you feel self-conscious.
Difficult situations
Lunch or coffee breaks with friends, especially with co-workers
Buying groceries
Phone calls
Asking people for help or even making a complaint
Meeting people, especially strangers
Fear of going out to the parties
Going on dates
Small talks
Fear of starting a conversation
Entering a room full of people
Waiting in the lines/queues
Eating and thinking people are looking at you
I grew up in a tiny village, and when I moved to North America, I was a socially awkward guy. I had all the fears mentioned. However, I was determined to find a way to deal with this awkward situation.
It could be detrimental to my success in this brand-new country that I call home now. So happy to be in Canada.
The following 6 proven strategies helped me a lot to overcome social anxiety.
Find a professional help
It does not matter what people say. I highly recommend finding a professional therapist who specializes in cognitive behavioral therapy (CBT) to help overcome the mental health disorder.
Only a professional can help you understand the situation at its core level.
The most important thing that helped me to understand the social anxiety triggers: is fear, worry, expecting the worst, avoidance, difficulty interacting with strangers, etc.
A professional will help you to understand that Social anxiety disorder can be emotional (fear), behavioral (uncomfortable attending parties), and physical (blushing, sweating, etc.).
If you are living in remote areas or feeling shy to even go to a therapist in person, I would suggest trying an online therapist.
Small incremental steps
You don’t have to take massive steps.
Something as simple as promising yourself that you’ll attend an event and then following through is a huge step forward.
It does not even have to be a formal occasion. It could be as simple as ordering a cup of coffee.
Meditation
Meditation is just a part of my life. It helps you calm down in almost every situation.
Most people think meditation is a waste of time. I used to think that way, too but believe me. Magic is in consistency.
Meditation will help you to place your thoughts at peace.
Research shows meditation can be as effective as CBT for treating social anxiety disorder. I recently did a meditation challenge, and here are my findings if you would like to challenge yourself.
Hiking groups
I love hiking in the lush-green mountains. There is something magical when I reach the top of the mountain. The hiking journey can overcome anything in life.
Enough about hiking; let’s talk about hiking groups. If you are living in a big city, chances are very high that there are many hiking groups. I say a guided hiking group that will help you to interact with people in nature.
I used to live in Vancouver and joined the hiking group meetup page. I am so glad to share that I met people from different nations almost every weekend.
If you do not like hiking, I still suggest finding meetup groups in your neighborhood to overcome social anxiety:
Volunteer
Volunteering for me was to make an intentional effort to be more social.
Look for supportive social environments that can assist you in overcoming your fears.
Maybe begin with a social skills training class.
You can practice your social interactions here.
Volunteer opportunities will give you some pointers on what to say and do when you’re in a social situation that you’re unfamiliar with or are nervous about.
Enrol in public speaking courses
Finding ways to practice public speaking is a good approach for those who have mild-to-moderate social anxiety disorder.
If it isn’t causing you panic attacks, join a group like Toastmasters to rehearse your public speaking. Dr. Potter.
The bottom line
Although anxiety is part of life, never let it control you. — Paulo Coelho
To sum up, overcoming social anxiety is a long journey.
If your social anxiety is interfering on a daily basis with your personal and professional life, I highly recommend finding professional help immediately.
Let me recall the steps I practice to overcome social anxiety.
- Therapists specialize in CBT
- Meditation
- Small talks
- Hiking
- Volunteer
- Public speaking
