Social anxiety, also known as social phobia, may cause you to feel nervous, self-conscious or embarrassed in class, at work or in social situations. MayoClinic.com notes that "social phobia" has risk factors, such as a family history of social anxiety, a quiet temperament or negative past experiences, including bullying, sexual abuse or rejection. Reduce the effects of social anxiety with strategies to boost your self-confidence and self-esteem.
Stay Social
Your social phobia may become worse if you shut yourself off from the world to avoid having to deal with anxiety. The Harvard Health Publications of Harvard Medical School recommends spending time with other people; for example, celebrating holidays with loved ones. You can also take a class through a community center, volunteer with a charitable organization or attend workshops related to a favorite hobby so you'll have the opportunity to interact with people who share your interests. MayoClinic.com also advocates practicing social skills, such as asking a stranger for directions, calling a friend on the telephone to chat or making eye contact and greeting a colleague so you'll learn to feel more at ease.
Practice Speaking
If you feel anxious when you're speaking in public or conversing with a friend, coworker or stranger, prepare yourself so you'll feel more confident. The Student Counseling Center of the University of Texas at Dallas suggests studying current events and pop culture or practicing humorous anecdotes so you won't feel lost for something to say when it's your turn to speak. You can also rehearse greetings and learn to keep the conversation going by asking the other party questions. Practice speaking with a louder voice and maintaining eye contact so you'll feel more self-assured.
Relieve Stress
Stress-reduction strategies that help you relax may ease anxiety when it's time to enter a social situation. MayoClinic.com suggests keeping your body healthy by getting enough rest and eating nutritious meals, and keeping your mind relaxed by participating in favorite hobbies. For example, exercising or reading may help to relieve stress.
Think Positively
When you're socially anxious, you may feel self-conscious because you worry what other people are thinking about the way you look, act and speak. To combat this fear, the Student Counseling Center at the University of Texas at Dallas suggests using positive thoughts to help change your critical self-perception. You may use statements such as, "Nobody's perfect," "My mistake isn't the end of the world" or "What I worried about last time didn't come to pass" to ease your discomfort when you're in public.
Talk to a Professional
If you've been practicing methods to reduce social anxiety, but you haven't had much success combating your self-consciousness, consult a doctor or mental health professional. The University Health Services of Michigan University notes that a professional may help you determine if there's an underlying reason for your phobia and recommend treatment, such as psychotherapy or medication, to suit the symptoms.
References
- MayoClinic.com: Social anxiety disorder (social phobia)
- UHS University Health Service: Anxiety Disorders and Panic Attacks
- Harvard Health Publications: Easing social anxiety during the holidays: Tips from the Harvard Women's Health Watch
- The University of Texas at Dallas: Self-Help: Overcoming Social Anxiety
