Content

• Steps
• Method 1 of 4: Confront Social Anxiety Disorder
• Method 2 of 4: Working on Your Fears
• Method 3 of 4: Interact in Social Situations
• Method 4 of 4: Seek Help
• Tips
• Warnings

Some people have serious problems trying to communicate with those they associate with feelings of anxiety or fear. If you are experiencing a similar problem, you may have social anxiety disorder, also known as social anxiety disorder. Check out the points below to help you cope with your daily interactions with others more easily.

Steps

Method 1 of 4: Confront Social Anxiety Disorder

1. 1 Fight negative thoughts. Social anxiety disorder can make you think negatively about yourself when you are in a certain social situation. You may think, "I will look like an idiot" or "I will have to humiliate myself." The first step to overcoming these thoughts is to recognize them as soon as they occur to you. Knowing the causes of your social phobia can help you deal with it.
   • Stop yourself when these thoughts start to come to you and say, “No, I don't look like a fool. I am strong and competent, I can handle it. "
2. 2 Check if your fears are real. After juxtaposing and recognizing your thoughts, analyze your fear. Try to replace the negative thoughts in your head with positive and realistic thoughts.
   • Ask yourself questions about your negative thoughts. For example, ask yourself, "Why am I sure I am humiliating myself?" or "Where did I get the idea that I'm going to ruin my presentation?" Then ask yourself, "If I screw up, will this be the end of the world?" The logical answers to this question: most likely, you will not embarrass yourself and screw up. Even if you screw up, there is nothing wrong with it - we are all human. Even professionals can screw up.
3. 3 Stop making unrealistic predictions. Suffering from fear of society, people in vain make false, unrealistic predictions about the social situation. You cannot predict what will happen.If you try to do this, you will come up with a worst-case scenario that has nothing to do with the actual display of a particular event. This will only lead to unnecessary worries.
   • Remember that you can change your exaggerated thoughts. For example, if you are going to a wedding, focus on the fact that you will not be the center of attention.
   • Imagine yourself at a wedding - you are calmly chatting with others and enjoying.
4. 4 Realize that not everyone is judging you. Very often, social fears arise as a result of thinking that everyone around you is judging you. If so, look at the situation from the outside, and you will realize that most people's attention is not focused on you. And if their attention is focused on your person, they do not have the same negative thoughts as you do.
   • Don't try to read people's minds. You cannot know what people think. Plus, they don't see you as negative as you imagine.
   • Use social situations to try to change negative thoughts about yourself and try to stop thinking about how others are judging you.
5. 5 Understand that everyone is feeling anxious. You are not the only person who feels anxious about social situations. More than 12% of the world's population feel the same way, and the number of these people continues to grow.
   • Understanding this can help you put yourself on the same level with those around you. Don't be alone with your fears. Everyone is worried at times - remember this as it will help you realize that people will not criticize or judge you if they realize that something is bothering you.
6. 6 It takes practice to figure out how to overcome this. Social phobia cannot be eliminated overnight. This will take a responsible attitude and a lot of practice. You acquire new behaviors, new thinking methods, and new social skills. All this comes with experience. But gradually you will master these new skills and will be able to overcome or conquer your phobia.
7. 7 Get distracted. One way to worry less is to stop focusing on yourself in social situations. Try to pay attention to your surroundings, the conversation, and interact with the people around you.
   • First, understand that while you are focused on what others think of you, those around you have concerns. If you say or do something embarrassing, others may not even notice. And if they do, they will soon forget about it.
   • Try to distract yourself when you notice your physical symptoms in social situations. It is not as noticeable as you might think. It is unlikely that others will be able to notice the physical symptoms of anxiety or even panic attacks. Instead, concentrate on your impressions of the event - from the music you hear, delicious food, and other entertainment such as art or dance.
   • Most people in society are as nervous as you are. But they are too busy with themselves.

Method 2 of 4: Working on Your Fears

1. 1 Go to the goal gradually. List 10 situations that made you fearful. Arrange them in order, placing the most stressful ones on top. Starting from the bottom, gradually try to recreate each situation that caused your fear.
   • Before moving on to more stressful situations, you should feel comfortable with the previous situation. Your goal is to overcome, not amplify, your fear.
   • This list may take some time to work through, and this is perfectly normal. You may never get to number 10. But if you, for example, mastered numbers 1-7, then you made your social phobia much more manageable.
   • If you feel like you’re having a hard time dealing with it, see a mental health professional who can support you as you face each fear on your list.
2. 2 Set clear goals for yourself. Overcoming social phobia may seem like a hazy process to you. How do you know if you feel better? It is not enough to simply recreate social situations. This may be the first step, but then you should work to interact more with those around you. Set goals for yourself and before every time you go out. Once you reach your goals, you will begin to notice that you are making progress and improving.
   • Maintain small talk with people you often see - coworkers, classmates, or other people you come in contact with. This could be a simple comment about the weather, your homework or work project, or a recent meeting. Start by making it a goal to talk to one person once a week. Then talk to someone every day, or to several people every day.
   • Make it a goal to make one comment in a lesson or meeting. Don't worry about what others think. Concentrate on the fact that You did it... This is progress.
   • If you are working in a group, promise yourself to join the conversation at least 3 times.
   • Invite someone to dinner. It can be a friendly or romantic date. Don't get hung up on the answer - just focus on the fact that you were assertive and invited the person.
   • This will help you focus on the task and purpose, and not on your nerves. Your goal is to gain control of the situation. You know you can control what you do, you say, and you ask. You cannot control other people, so don't worry about them.
   • You can even rehearse with a friend at home what you will do or say in social situations.
3. 3 Relax. Try to program yourself not to worry about social situations. You better relax. Worrying and worrying about an upcoming event will make you fearful when you finally find yourself in a social situation.
   • Try to think about the upcoming event when you are not stressed. Take a warm bath, wrap yourself in a warm blanket, or listen to your favorite song. Think about an upcoming event. Since you are in a nice, relaxing open space, it can help you not worry about an upcoming event.
   • Imagine that you are in a situation. Imagine yourself relaxed and confident. Thinking about the situation in a positive, calm manner will help you deal with negative thoughts.
4. 4 Breathe deeply. Deep breathing is a great way to deal with fear during or before you are in a social situation. Deep breathing can help reduce the physical symptoms of your fear, many of which result from breathing too quickly. Do breathing exercises every day so that it becomes a habit and happens naturally when you are in a stressful situation.
   • Breathe through your belly, not your chest. To do this, lie on the floor or sit on a chair. Place one hand on your chest and the other on your stomach. As you inhale, the hand on your stomach should be raised, and the hand on your chest should remain in the same position.
   • Inhale slowly and deeply through your nose. Hold your breath and count to 7. Exhale slowly through your mouth for a count of 8. Gently squeeze your abdominal muscles to release all the air from your lungs. It is very important.
   • Take 5 deep breaths. Take one deep breath every 10 seconds.
5. 5 Get the support of friends and family. It is very important to discuss your concerns with family and friends. A good friend or family member motivates you and helps you overcome your fear. Ask these people to support you when you have the courage to try something new.
   • Ask your family or friends to go with you to places that make you fearful. Sometimes, going to new places with someone you trust can help reduce your anxiety.
   • You should definitely rely on supportive, positive, and encouraging friends and family members. If they are negative, suppressing, preaching, or criticizing you, find someone to support you.

Method 3 of 4: Interact in Social Situations

1. 1 Communicate more. While you may be afraid of getting into social situations, you should look for social situations. The more you avoid something, the more control over your mind this problem gets. The anxiety associated with it will grow until it turns into fear. The more you get used to something, the less you will be afraid of your fears and the fact that they control you.
   • Try to explore new places. Everything unfamiliar is annoying. Go to a restaurant, out of town, or a gym. Take a walk. Check out new locations. As you become familiar with a certain place, you will feel more comfortable. You will also begin to pay attention to your surroundings. Then you will start communicating with people.
   • Take someone with you. You don't have to do it alone. Bring a friend or family member with you to your event. Start small. Sign up for a free class at the community center, go to a group gym class, volunteer, or join a gathering group and attend a meeting.
2. 2 Find a club, team, or group that relates to your interests or abilities. By finding people with similar interests, you can interact with people. Clubs and groups can provide you with a small space to socialize to help you overcome your anxiety. Here it will be easier for you to force yourself to talk, because you cannot just get lost in the crowd.
3. 3 Concentrate on the conversation. When in a social situation, try to focus on the conversation rather than your fears. This will help you connect with other people, which is good - you will have the opportunity to talk. When you start to worry about how you look in the eyes of others, stop and refocus on what is happening now. Feel free to add comments and chat as appropriate.
   • Focus on the present without replaying what has already happened in your head.
4. 4 Try not to lose heart. When you are in a situation that makes you fearful, try not to back down. At first, the feeling of fear may seem unbearable, but the longer you are in a certain situation, the less you will be afraid. Try to handle the situation until your fear is halved. This may take up to half an hour, but very often it decreases faster.
   • Some social situations don't take long, like saying hello or small talk. While it can create fear that you can't fight, talking to the person about trivialities can help lift your spirits.
5. 5 Observe and listen in large groups. Large group situations are a great place to practice. You can communicate and be around other people without being the center of attention. There are a lot of people involved in the conversation, so you won't feel pressured to say something. Try to feel comfortable. Look around and look at the other people in the room. Is all their attention focused on you? Maybe they are enjoying someone else's company?
   • When you have the opportunity to say something meaningful - something that you think others will appreciate, do not be afraid to say it. Everything will be fine.
   • This is a great place to set goals. Insert one phrase into the conversation first, then increase the number of phrases when you feel more comfortable.
6. 6 Remember, most people are oblivious to your flaws. Most people are oblivious to the mistakes of others. Many people try to pay attention to the positive things that people do and say.Be confident and show your good qualities. Be yourself. Most people will enjoy communicating with you.
   • Those who point out your flaws tend to do it out of a lack of self-esteem. If they judge you, you shouldn't communicate with them at all.
7. 7 Be friendly and kind. People love to be around those who make them happy, and kindness is the easiest way to make others happy. Give genuine compliments, maintain eye contact, show that you are interested in communication, and smile. Do everything in your power to make the person's day brighter - this will work in your favor.

Method 4 of 4: Seek Help

1. 1 Get a doctor's checkup. If you think you have social phobia, see your doctor. Many doctors will agree to work on making sure you feel as calm and free of fear during your visit. Some doctors will be able to discuss your condition over the phone, while others will make appointments before or after office hours. Talk to your healthcare provider so you can start working on getting rid of your phobia.
2. 2 Try psychotherapy. If your social phobia has gone too far and you cannot deal with it on your own, consult a professional. Psychotherapy can be the key to overcoming social phobia. A therapist can help you with cognitive behavior therapy (CBT), which teaches you to think differently, behave, or respond to social situations. It may help you feel less anxious and afraid.
   • SSP can help you learn how to deal with physical symptoms through relaxation and exercise, change negative thoughts to more harmonious ones, and gradually prepare for social situations.
3. 3 Take part in group psychotherapy. Group psychotherapy is group TST. It includes role-playing, communication training, acting, video recording, and simulated interviews. The purpose of these exercises is to help you cope with and prepare yourself for situations that might make you fearful in the real world.
4. 4 Join a support group. A support group is different from group psychotherapy in that its purpose is to help you get the support you need as you recover. Support groups can help you avoid feeling alone with your fears. You can look for support groups in your area.
   • Try using a SSP-based self-help app like Joyable. https://joyable.com/. This app brings together a cognitive learning technique and a personal trainer to help you cope with social anxiety disorder.
5. 5 Use medications. Sometimes medications can help get rid of the symptoms of social phobia, but medicine, alas, is powerless here. As soon as you stop taking the medication, your symptoms, including anxiety, will return. Typically, medications are used alongside therapy and self-help techniques.
   • As a rule, the drugs used are beta-blockers, which are drunk with fear of possible failure - they help to cope with the physical symptoms of anxiety, as well as antidepressants and benzodiazepines.

Tips

• Remember that if you hurry, you will make people laugh.
• Be positive.
• Be yourself.
• There will be obstacles in your way. It happens to everyone. Don't stop if you fail. Don't forget that you are learning. Think about how you can make it work out for you next time.
• Connect with people who are right for you. Choose people who make you happier, not people who seem popular and cool.
• Keep calm. They are just people, and there are over 7 billion people in the world.
• There are social phobia groups. If you find such a group nearby, brace yourself to go there. You will meet very nice people who will be happy to chat with you.

Warnings

• Don't avoid anything.Whenever you avoid an event, person, or situation, you are letting social phobia prevail. Later, you will feel proud of yourself and feel much more confident in social situations.
• Don't be discouraged. Be persistent and patient, as the end result will justify the work and courage it took you to achieve it.
• Don't be nervous that some people don't like you. There will always be people who dislike someone.