Coping With Social Anxiety

how to cope with social anxiety
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What is Social Anxiety?

Social anxiety is a mental health disorder characterized by an excessive fear of being judged or scrutinized by others in social situations. It is also known as social phobia. People with social anxiety disorder typically experience intense feelings of distress when they’re in social situations, such as parties, gatherings, or meeting new people. People with this disorder may also experience physical symptoms of anxiety, such as sweating, trembling, or a racing heart. Social anxiety disorder can be debilitating and can significantly interfere with a person’s life if not treated.

Recognizing the Symptoms of Social Anxiety

The symptoms of social anxiety disorder can vary from person to person. Some common symptoms include: feeling very self-conscious in social situations, feeling embarrassed or ashamed in front of others, avoiding social situations or activities, or avoiding eye contact or conversations with strangers. People with social anxiety may also have difficulty making friends and maintaining relationships. Other physical symptoms of anxiety may also be present, such as sweating, trembling, a racing heart, or difficulty speaking.

Talking to a Professional

If you think you may be suffering from social anxiety disorder, it is important to speak to a mental health professional. A mental health professional can help you to identify possible causes of your social anxiety and develop a treatment plan tailored to your specific needs. Treatment plans may include cognitive-behavioral therapy (CBT), which can help to identify and challenge anxious thoughts and behaviors, or medication, which can help reduce symptoms of anxiety.

Healthy Coping Strategies for Social Anxiety

In addition to seeking professional help, there are many healthy coping strategies you can use to help manage your social anxiety. One of the best strategies is to practice deep breathing exercises when you feel overwhelmed in social situations. Deep breathing can help to reduce physical symptoms of anxiety, such as a racing heart, and can help to calm your mind. Another helpful strategy is to focus on the present moment. Instead of worrying about what might happen in the future, focus on the present and take deep breaths to help stay grounded.

Challenging Negative Thoughts

It is also important to challenge any negative thoughts or beliefs you may have about yourself. People with social anxiety often have negative thoughts about themselves and their capability to succeed in social situations. Challenging these thoughts can help to reduce anxiety and can help to boost self-confidence. For example, if you have a negative thought about how you may look or sound in a social situation, take a moment to challenge that thought and replace it with a positive thought.

Building Confidence

Building confidence is another important step in managing social anxiety. Confidence is key in any social situation and can help to reduce feelings of anxiety. There are many ways to build confidence, such as engaging in activities that make you feel good, speaking up in group settings, and practicing positive self-talk. Additionally, engaging in activities that help to build self-esteem, such as volunteering, can also help to boost confidence.

Socializing in a Safe Space

Finally, it is important to create a safe space for yourself when socializing. This can be done by surrounding yourself with supportive people who understand your anxiety and make you feel comfortable. You can also create a safe space for yourself by choosing social situations that make you feel comfortable, such as smaller, less crowded settings. Additionally, it is important to set realistic goals for yourself when socializing and to take breaks when needed.


Social anxiety can be a difficult disorder to cope with, but it is possible to manage with the right strategies. Seeking professional help is the first step, and there are many healthy coping strategies you can use to manage your symptoms. It is important to recognize the symptoms of social anxiety, talk to a professional, practice healthy coping strategies, challenge negative thoughts, build confidence, and socialize in a safe space. With the right strategies and support, you can manage your social anxiety and live a happy and fulfilling life.

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