Understanding and Managing Social Anxiety
Social Anxiety doesn’t look the same for every person who has it. Which may be difficult when we think about what it actually means to have social anxiety, especially in a diagnosable sense. Social anxiety isn’t just being fearful of being in public (although that’s probably the most widely recognized idea of what it is); it’s also the fear of receiving judgment, harassment, or embarrassment from other people, including people you may know or have never even met before. Let’s take a dive into social anxiety and ways to tackle dealing with social anxiety.
“What Triggers It?”
I truly think that sometimes before we can even offer suggestions to a problem, we first need to understand why a problem happens. When we think about social anxiety in this context, then we want to ask ourselves the title of this section. . . “What triggers my social anxiety?” Think back to other times you’ve had this happen to you before. Where were you? What was going on when it happened? What exactly did you feel? It can be helpful to jot down a list of these situations so you can start finding a common denominator or pattern to when it happened.
Find the Negative. . . and Challenge It
Chances are, social anxiety is causing you to spiral into this mode of thinking “Well, what if this situation happens? Or what if everything goes wrong? Or what if I end up looking foolish?” Anxiety, from a basic understanding, is “the fear of the unknown,” so in some cases, this may be the future meaning even a future social situation that’s coming up for you (whether this is happening in a few hours, a few days, or a few months or years from now). While I can’t tell you that you’ll somehow figure out how to predict the future, I can tell you that we can figure out how to manage the uneasiness this can bring. Think about what sort of “negative thing” you may be avoiding or fear that’ll happen. Is it something such as “the loss of feeling like you’re in control?” If it is, how can you challenge this, provide reassurance, and engage in more realistic ways of thinking?
Try Relaxation Methods - Especially Ones You Can Use in Public
I’m sure others have told you to do things that help you relax like yoga, meditation, deep breathing, etc. While these are all amazing ways and methods, this can be difficult when we’re in public situations and we can’t just bust out a yoga mat in the middle of a grocery store. I like to provide my clients with other ways to soothe themselves when they’re feeling anxious or overwhelmed, especially in social settings. You can try things such as:
Ice Cube Trick - Put an ice cube or cold compress on pressure points, such as your wrist or the back of your neck.
Lavender (or other essential oils) Under the Nose - Put a drop of lavender under your nose in between each nostril. Take a deep breath for four seconds, holding in for two, and breathing out again for another four seconds. Lavender helps to calm the nervous system.
Progressive Muscle Relaxation (PMR) - PMR involves deliberately tensing your body and muscles in order to relax them. I want you to deliberately tense your shoulders right now . . . and let go and roll your shoulders back down. Social anxiety can sometimes stop us from otherwise enjoying some great moments around those we love or moments where we want to try new things.
Start Working with an Anxiety Therapist in Miami, FL
If you’re feeling like you’re having trouble with being able to tackle social anxiety on your own, reach out to us today to schedule therapy for anxiety management with one of our trained therapists! The team of Miami Vibes Counseling is happy to offer support for addressing anxiety and helping you thrive in life. Start your therapy journey by following these simple steps:
Contact us to schedule a session
Meet with one of our caring therapists
Start overcoming social anxiety in healthier ways!
Other Services Offered with Miami Vibes Counseling
Anxiety therapy isn’t the only service we offer. Our team is happy to offer support for a variety of mental health concerns including depression, and trauma. Other mental health services include CBT, ACT, TF-CBT, and parenting support. In addition, we are happy to offer treatment for stress, life transitions, and grief. Our team is happy to provide support for LGBTQ+, couples, infidelity, children, and families. Learn more about our other services including ESA letters, support for business or employment stress, spirituality, and online therapy. Visit our blog or FAQs page for more helpful info today!
