Overcoming Social Anxiety In 2021: Tips And Strategies For Coping

how to get over social anxiety
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What is Social Anxiety?

Social anxiety is an intense fear of being judged, embarrassed, or ridiculed in social situations. It can range from mild to severe, and can be triggered by any situation that involves interacting with other people. People with social anxiety may feel overwhelming fear of speaking in public, fear of being in large groups, or fear of making mistakes in front of others. This fear can lead to avoidance of social situations or significant distress when in social situations.

Causes of Social Anxiety

The exact cause of social anxiety is not known, but it is believed to be the result of a combination of biological, psychological, and environmental factors. For example, some people are more prone to social anxiety due to their genetics, while others may develop it as a result of traumatic experiences or stressful life events. It is also possible that certain personality traits may make someone more vulnerable to social anxiety.

Signs and Symptoms of Social Anxiety

People who suffer from social anxiety may experience a wide range of physical and psychological symptoms. These can include intense fear, avoidance of social situations, excessive self-consciousness, difficulty making eye contact, extreme shyness, difficulty speaking in public, blushing, sweating, trembling, nausea, rapid heartbeat, and feelings of panic or dread. In severe cases, people with social anxiety may even experience full-blown panic attacks.

Tips for Coping with Social Anxiety

The good news is that there are many effective strategies for managing social anxiety. Here are some tips for coping with social anxiety:

1. Educate Yourself About Social Anxiety

The first step in overcoming social anxiety is to understand the condition and how it affects you. Knowing the facts about social anxiety can help you to identify the signs and symptoms and take steps to manage your anxiety.

2. Challenge Your Negative Thoughts

People with social anxiety often have negative thoughts about themselves and their social situations. It is important to challenge these negative thoughts and replace them with more positive and realistic ones. For example, instead of thinking “I’m going to make a fool of myself,” try telling yourself “I’m going to do my best and no matter what happens, I’ll be okay.”

3. Talk to Someone

Talking to a trusted friend or therapist can be a great way to get support and learn more about how to manage your social anxiety. Talking to someone who understands can help you to feel less alone and more empowered to take action.

4. Practice Relaxation Techniques

Relaxation techniques such as deep breathing, progressive muscle relaxation, and visualization can be helpful in reducing the physical symptoms of anxiety. Practicing relaxation techniques regularly can help you to manage your anxiety in the moment and over time.

5. Try Exposure Therapy

Exposure therapy is a type of cognitive-behavioral therapy that involves gradually and systematically exposing yourself to the anxiety-provoking situation that you fear. This can help you to reduce your fear over time and gain confidence in social situations.

Seeking Professional Help for Social Anxiety

If your social anxiety is having a significant impact on your life, it is important to seek professional help. A mental health professional can help you to identify the underlying causes of your anxiety and develop an individualized treatment plan to help you manage your anxiety. Treatment may include cognitive-behavioral therapy, medication, or a combination of both.


Social anxiety can be a difficult condition to manage, but with the right tools and support, it is possible to overcome it. Educating yourself about social anxiety, challenging negative thoughts, talking to someone, practicing relaxation techniques, and seeking professional help are all important steps in managing social anxiety.

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