Social phobia, often characterized by a fear of being the center of attention or worrying about negative evaluations, can lead to significant discomfort in social settings. This condition is notably prevalent among children and adolescents, impacting their academic performance and social interactions significantly [1]. Furthermore, social anxiety disorder often overlaps with various other mental health conditions, including anxiety disorders, mood disorders, autism, eating disorders, and substance use disorders, increasing the complexity of treatment and management [4].
1. Take Deep Breaths
Take deep breaths: This might seem simple, but it's incredibly effective. Deep breathing increases airflow, helping to keep your body and mind calm. Research indicates that techniques such as deep breathing can significantly reduce anxiety levels and improve emotional regulation [3]. When you breathe shallowly, anxiety can spike.
2. Be Logical
Be logical: When you're anxious, your mind might conjure up all sorts of worst-case scenarios. It's crucial to take charge of your thoughts. Focus on logic and prepare your mind to consider solutions instead of spiraling into problems. Cognitive-behavioral strategies can be particularly effective in reframing these negative thought patterns [2].
3. Remember Past Successes
Remember when past social events have gone well: When anxiety strikes, try to latch onto those happy memories. Recall times when you successfully navigated similar situations. Following that successful path can help you feel more confident, which is crucial since past successes can serve as a buffer against anxiety during future encounters [5].
4. Give Yourself a Moment
Give yourself a moment: Sometimes, stepping away to deal with anxiety is necessary. Don't hesitate to excuse yourself from a situation. Take a breather, clear your mind, and re-enter when you feel ready. This technique can help you regain composure and manage your anxiety effectively.
5. Remind Yourself
Remind yourself that other people get nervous too: It's essential to understand that feeling anxious isn't unique to you. Everyone experiences nerves, and recognizing this commonality can be comforting. As long as you work on managing your anxiety day by day, there's no need to stress.
6. Acceptance
Accept your anxiety: Acceptance is a major part of overcoming anxiety. Acknowledge that you have these feelings and start taking steps to address them. If necessary, seeking professional help can be beneficial, especially considering the high comorbidity rates of social anxiety with other mental health disorders [4].
7. Pay Attention
Pay attention to your surroundings: When anxiety creeps in, focus on your environment. Getting comfortable with your surroundings can help build a sense of familiarity. Your mind is less likely to fear what it understands and enjoys, which is crucial for managing social anxiety.
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References:
- Nader Salari, Pegah Heidarian, Masoud Hassanabadi, Fateme Babajani, Nasrin Abdoli, Maliheh Aminian, Masoud Mohammadi. Global Prevalence of Social Anxiety Disorder in Children, Adolescents and Youth: A Systematic Review and Meta-analysis.. PubMed. 2024.
- Mohammedamin Hajure, Zakir Abdu. Social Phobia and Its Impact on Quality of Life Among Regular Undergraduate Students of Mettu University, Mettu, Ethiopia.. PubMed. 2020.
- Shima Ebrahiminejad, Hamid Poursharifi, Abbas Bakhshiour Roodsari, Zahra Zeinodini, Simasadat Noorbakhsh. The Effectiveness of Mindfulness-Based Cognitive Therapy on Iranian Female Adolescents Suffering From Social Anxiety.. PubMed. 2016.
- Luis-Joaquin Garcia-Lopez, Natalia Bonilla, Jose-Antonio Muela-Martinez. Considering Comorbidity in Adolescents with Social Anxiety Disorder.. PubMed. 2016.
- Ahmet Koyuncu, Erhan Ertekin, Zerrin Binbay, Ilker Ozyıldırım, Cağrı Yüksel, Raşit Tükel. The clinical impact of mood disorder comorbidity on social anxiety disorder.. PubMed. 2014.