1. Make a List of Your Fears
While most people suffering from social phobia require support from qualified physicians and psychotherapists, it's helpful to verbalize or write a list of things that elevate your anxiety levels. People who suffer from social phobia generally fear situations like mingling at parties, walking through crowded stores, giving presentations and attending public events. After listing several things that cause you angst, put them in order so you can address them, one by one, with your therapist or physician. Remember, fears brought out into the open are easier to address than those that remain dormant.
2. Prepare Yourself for Interaction
Many times, social anxiety stems from the fear of being inarticulate in relational settings. Watch a television show, listen to the news or read a magazine before attending a social event so you're prepared with conversational material before arriving. Sports standings, recent news events and personal hobbies also provide discussion fodder for awkward moments. While it may sound contrived, rehearse social interactions with friends and family at home. Invite a friend over for dinner and practice conversing and interacting in a safe, comfortable setting. If you know your companion well, you may ask him to offer suggestions about improving your social presence.
3. Try Out Social Settings With a Friend
Once you've practiced your social skills in a controlled home environment, ask a friend to accompany you to a class, an event or a public gathering. While you're out, make an effort to talk with new people, look wait staff in the eye when ordering, and return greetings or offer handshakes. While you may experience an intense fear of humiliation at first, facing your fears helps to build coping skills. As your comfort level builds, spend more time with outsiders in order to practice--and perfect--your social survival techniques.
4. Relax With Deep Breathing or Meditation
Try using relaxation techniques like yoga, deep breathing or prayer to overcome high levels of social anxiety and calm your nervous system. Deep relaxation slows the heart and respiration rates, lowers your blood pressure and decreases muscle tension. After practicing your meditation or breathing techniques for several weeks, your body should feel more relaxed and able to cope with social anxiety and daily stress. Try progressive muscle relaxation, clenching your body's muscle groups one-by-one and releasing with a deep exhale. Imagine more anxiety and tension leaving your body with each breath. In order to practice meditation, sit in a quiet location and work to clear your mind of all thoughts. Meditation allows those with social phobia to "shut off their brains," eliciting a relaxation response.
5. Seek Regular Counseling Assistance
While social anxiety management and self-care are crucial to living a normal life, it is important to pursue professional counseling if you have a severe social phobia. Qualified psychotherapists and social workers can help you control your symptoms through therapy and medication, making personal interaction and social situations seem less daunting.
