As the world gradually emerges from the cocoon of isolation brought on by the pandemic, many find themselves facing an unexpected adversary: social anxiety. The prospect of re-entering once-familiar social settings now evokes many emotions, from excitement to apprehension. For those navigating the transition from isolation to connection, overcoming social anxiety becomes a paramount concern.
The prolonged physical distancing and limited social interactions have altered our relationship with social settings. Simple activities like attending gatherings, meeting friends, or even engaging in small talk have taken on a daunting hue. The abrupt shift from isolation to social interaction can be overwhelming, triggering unease, fear, and self-doubt.
However, understanding that this is a shared experience can provide comfort. Many individuals grapple with similar emotions, trying to find their footing in a somewhat unfamiliar world. Acknowledging these shared struggles is the first step towards fostering empathy and support within communities.
So, how does one navigate this transition?
As a Social Anxiety Coach and Hypnotherapist, I work with clients to help them manage social anxiety. Using Hypnotherapy and Neuro-Linguistic Programming, I teach clients how to respond to social situations without becoming overwhelmed or exhausted. My work shows that most people can reintegrate into their former lives with minimal difficulty. This is not a matter of simply overcoming the symptoms of social anxiety; it is a process of reestablishing a healthy relationship with a world that has changed dramatically since the pandemic.
Acknowledge and Accept
The first step in overcoming social anxiety is acknowledging its presence. Accept that these feelings are normal responses to a significant change in social dynamics. Embrace self-compassion and remind yourself that feeling uneasy in unfamiliar situations is okay. The more you can accept your feelings as natural reactions to a challenging situation, the easier it will be to regain control over your thoughts and actions.
Implement New Habits
Our old habits are no longer effective in an unfamiliar situation. Old routines may have worked because we did not have to consider any social variables. We knew what we would do and where we would go; consequently, these repetitive behaviors felt comfortable. However, shifting from isolation to connection inevitably alters our relationship with social settings. The notion of embracing social anxiety and re-evaluating our habits invalidates our old ways of relating to people in new situations. Drastic changes often inspire a need for new approaches, which can be frightening and overwhelming. However, we must accept that these new habits will make us uncomfortable; however, they will serve us better in the long run.
Gradual Exposure
Much like stepping into a cold pool, easing into social interactions gradually can help alleviate anxiety. Start small — initiate conversations with close friends or family in comfortable settings. As confidence builds, expand your social circle or engage in group activities at your own pace. As the fear of being overwhelmed lessens, gradually increase social exposure — step out of your comfort zone, but do not push too hard.
If you feel anxious and overwhelmed, backtrack to a more comfortable level and build confidence. Don’t rush it. Choose your moments wisely. Exposure and social interactions must not be forced or hurried; they must happen naturally over time.
Mindfulness and Breathing Techniques
Mindfulness practices and deep breathing exercises can be powerful tools to manage anxiety. Taking a moment to focus on your breath can ground you in the present and alleviate anxious thoughts. Incorporating mindfulness into daily routines can gradually reduce social anxiety symptoms.
I teach my clients to use box breathing to relieve stress and get their nervous system under control. Each step lasts 4 seconds and involves breathing in, holding the breath, breathing out, and holding the breath again.
Set Realistic Expectations
Avoid setting unrealistic expectations for yourself. Understand that progress might be slow, and that’s perfectly fine. Celebrate small victories and be patient with the process.
When I was dealing with social anxiety, I would often focus solely on the negative aspects of every social situation that I was in. When I began to shift my perspective, I found a new way of seeing the situation, allowing me to see the positives in my life. The shift in attitude helped me feel a lot more comfortable and confident around people.
Challenge Negative Thoughts
Often, social anxiety is fueled by negative self-talk and assumptions. Challenge these thoughts by asking yourself if they are rational. Replace them with more balanced and positive perspectives.
I recommend writing down your negative thoughts about a particular situation.
The next step is to challenge these thoughts through logical questions.
You can also challenge your irrational thoughts with questions that explore alternative possibilities. Consider why you might be feeling anxious about this new situation. If the problem is a group meeting, ask yourself: “What makes me think I will have a negative experience?” Perhaps you won’t enjoy every aspect of the meeting, but that doesn’t mean it will be a negative experience.
By practicing this thought process, you can gain perspective on how irrational your thoughts might be. From there, you can reframe your thinking patterns to reduce social anxiety.
Practice Self-Care
Prioritize self-care to build resilience against anxiety. Engage in activities that bring you joy, exercise regularly, maintain a healthy diet, and ensure adequate sleep.
Managing social anxiety can be a challenge. However, you can overcome social anxiety by educating yourself and approaching the transition with patience and self-compassion. You can redefine your place once you are comfortable in this new world.
Seek Support
Don’t hesitate to seek support from friends, family, or mental health professionals. Discussing your feelings with someone you trust can offer valuable perspectives and encouragement.
When you return to a new environment, take a moment to appreciate the changes and soften the impact of the transition. Monitor your thoughts and emotions in new surroundings to become more comfortable with this new way of life.
Support Groups
Social anxiety can be isolating for many of us. Knowing that you are not alone, but others are living through the same struggle as you can offer great comfort and inspiration. Many support groups meet regularly and share their experiences with panic attacks, agoraphobia, social anxiety and much more. Joining a support group is one way to learn how to help yourself or others with similar issues, learn new coping skills and understand that your feelings are valid. You can find local meetings online for support groups in your area.
Social anxiety is something that many people deal with. Dealing with this anxiety disorder can be difficult and sometimes scary. Still, there are ways to help you cope with your condition and make it easier on yourself. Many resources can help you achieve your desired results, so don’t be afraid to explore the possibilities that can help you overcome your social anxiety.
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