Content

• Steps
• Method 1 of 3: Try self-help techniques and talk to loved ones
• Method 2 of 3: Get professional help
• Method 3 of 3: Attend a support group
• Tips

Social anxiety (social anxiety disorder, social anxiety disorder) manifests itself differently in different people. Of course, each of us, to one degree or another, experiences anxiety in social situations, but for some people this feeling turns into real torture, and social anxiety has a significant impact on their lives. To overcome social anxiety, it is extremely important to feel the support of other people. This will help you cope with anxiety and reduce the level of anxiety. To get started, try some self-help techniques and talk about the problem with loved ones. If your social phobia significantly reduces your quality of life, talk to a specialist and see a psychotherapist for professional help.

Steps

Method 1 of 3: Try self-help techniques and talk to loved ones

1. 1 Identify the key drivers of social anxiety. The forms of social phobia and the degree of its manifestation vary within a fairly wide range, however, it is possible to identify common features characteristic of this condition. If you are experiencing social anxiety and you think it is making a big difference in your life, you need to get support to deal with the problem. Before moving on to the next part, take some time and think about what factors trigger feelings of anxiety in a social situation, and how specifically social anxiety manifests itself in different situations.
   • In some cases, social phobia is expressed in the fact that a person feels a painful fear of public condemnation and humiliation from other people in social situations.
   • Social phobia often forces a person to significantly limit communication with people, and it is very difficult for him to build relationships and achieve success at work or at school.
   • A person often experiences severe anxiety in certain situations, such as when they need to eat in front of others, use the toilet in a public place, or speak in public.
   • To get a general idea of ​​your level of social anxiety, try taking a special test called the Leibowitz Social Phobia Test. This will allow you to determine if you have social anxiety, but self-testing is not as reliable as the diagnostics carried out by specialists.
2. 2 Read on for tips and tricks to learn how to deal with social anxiety. You may find that self-help guides for social anxiety are not the most effective way to deal with social anxiety. However, there are many good books out there to help you identify your symptoms of social anxiety and the situations in which they manifest. In most cases, these books contain helpful tips that explain how a person can change their behavior and thinking to reduce anxiety levels.
   • It is generally accepted that self-help guidelines complement psychotherapy work with a specialist well.
   • If you are going to consult with a psychotherapist, you can read a book in advance that tells how to help yourself with social anxiety.This will give you an overview of the problem and help you prepare to speak with a specialist.
   • Try to find a book that is written and recommended by a specialist with extensive experience and professional knowledge in the field of practical psychotherapy.
   • Ask your doctor or psychotherapist for a good book on social anxiety.
3. 3 Talk to a loved one you trust. It is very important to get the support of loved ones who know you well. Friends and family members can understand your situation, offer support, and help manage social anxiety. Of course, it will take a lot of strength and determination to tell your loved ones about your problem, but you really need their help and support in the difficult task of overcoming social phobia.
   • Let's say you need to attend a big family event, such as a wedding or anniversary. Talk to someone you trust in advance, such as a brother or sister.
   • Just say that you are a little nervous about an upcoming event and ask if you can count on support.
   • If during the holiday you feel anxiety and loss of energy, approach the person close to you and try not to worry about everyone else in the room.

Method 2 of 3: Get professional help

1. 1 Determine how much social phobia affects your life. It is generally accepted that the manifestations of social anxiety vary widely, so take the time and calmly consider how much social anxiety affects your daily life. If you're just a little nervous before a public speaking, but are able to pull yourself together and deal with the excitement, you are unlikely to need professional help. All you need to do is practice and build your confidence.
   • If social anxiety prevents you from doing what you want, or even fulfilling your duties, then most likely you need to seek help from a psychologist or therapist.
   • If you have tried to help yourself on your own and have sought support from friends and family, but this has not affected your anxiety in any way, you need to start looking for a professional with whom you can talk about the problem.
2. 2 Make an appointment with a specialist. If you decide that you need to see a specialist who will help you fight social phobia and win this fight, make an appointment with a psychologist. If there are centers for free psychological assistance in your city, you can go there. Also, check with your local health center to see if they have a psychologist or psychotherapist on staff who runs a free appointment. Tell the specialist in detail about everything that worries you. Even if this psychologist does not work with social anxiety, his professional knowledge will allow you to assess how serious your condition is, on the basis of which he will recommend the appropriate specialist for you.
   • Ask which specialist (psychotherapist, clinical psychologist, or psychiatrist) you need to see.
   • Ask a psychologist to recommend a specific specialist who works with social anxiety disorders.
   • Psychologist's recommendations are more trustworthy than unsubstantiated information on the Internet or advertising materials.
3. 3 Find a therapist. To find a good therapist to help you deal with the problem, it is best to seek out a therapist who specializes in social anxiety, social anxiety, and social anxiety disorders. Use different sources of information to find a specialist. As already mentioned, it is best if the psychologist recommends you a specific specialist (or specialists) in whose qualifications he is sure. In addition, you can search for a psychotherapist of the appropriate profile on the Internet.Unfortunately, in Russia there is no single database with information about all psychotherapists who are entitled to provide professional assistance. That is why you need to show meticulousness and prudence when choosing a specialist. If you decide to contact a specific psychotherapist or psychotherapy center, take the time and collect all the information available on the Internet about this person or institution. Do not rely solely on reviews that you read on the official website of a specialist or center. Look for customer reviews on independent resources and special forums.
   • You can first find all the professionals who work in your city or area, and then see which of them specializes in social disorders.

Method 3 of 3: Attend a support group

1. 1 Try to find a support group. One of the most important sources of support for social anxiety is participation in psychological support groups and special trainings. Such groups give a person the opportunity to meet other people with similar problems. Talking to the members of such a group will help you understand that you are not alone. In therapy meetings, group members support each other and help them learn to build relationships with people.
   • Special studies have shown that active participation in group therapy and the desire to help other people have a beneficial effect on people with social anxiety.
   • Support groups or other forms of group therapy give a person a chance to step out of their own problems and do something useful for other participants; thus, each person supports the other members of the group, thereby helping himself.
2. 2 Decide which therapy group you want to join. Social anxiety includes a wide range of psychological difficulties, phobias and disorders. Some people have difficulty speaking in public; others are very afraid of being rejected, and therefore cannot communicate with people who are romantically interested in them. Try to find the group in your city that is best suited to solve your particular problems. For example, a group can bring together people who are relevant to the following topics:
   • Social anxiety and self-help.
   • Social anxiety and public speaking.
   • Social anxiety and panic attacks.
   • Adolescent social anxiety.
3. 3 Find a group near your home. Once you've decided which group you want to attend, start looking online for support groups that work in your city. Try keyword searches based on your location, group topic, or group name. It must be remembered that it is not always possible to attend a group that specializes in one narrow problem, so pay attention to groups with a wider range of problems.
   • If you are working with a psychologist or psychotherapist on a problem, ask them for advice on support groups that work in your area. In some cases, the psychologist invites the client to introduce him to the members of the group.
   • Psychotherapists usually know what support groups exist in the city and how they work. Your therapist will recommend the group that is best for you.
   • Also, look at the counseling center bulletin board and look for support group websites.
   • There is an international database where you can find information about support groups around the world.
4. 4 Try to be open-minded and do not judge superficially or categorically. When you have decided which group you want to participate in, contact the leaders of the group or with one of its members.Tell us that you would like to join the group, ask if you can come to the next meeting, and leave your contact details. There is an unwritten rule that all members of the group (or at least the majority) must agree to the presence of a new person at the meeting. If the group members agree to meet with you, the contact person will call you or email you and tell you about the time, place and format of the group meeting. You will have the opportunity to go to one group therapy session and see if this group is right for you. If you don't like it, no one will insist that you stay in the group. When you go to meet the participants, try to be open-minded and maintain a positive attitude.
   • You don't have to tell about yourself at the first meeting. To perk up, sometimes it’s enough just to listen to other participants talk about their problems and realize that you are not alone and other people have similar feelings.
   • Remember, social anxiety groups are places where people support each other and help them understand that they are not alone in their problem.
   • Do not expect that being part of a support group alone will help you overcome your social anxiety disorder. However, such assistance is very effective if used as one of the elements of a multicomponent therapeutic program.

Tips

• Try to get the support that is available to you.
• If you want to deal with social anxiety, tune in to a long job. It will take you a lot of time and patience to learn how to deal with the symptoms of this phobia.