How to Overcome Social Anxiety in Public

Social anxiety can be a debilitating condition that can make even simple interactions with others in public feel overwhelming.

Whether it's speaking in front of a group, going to a party, or simply making small talk with strangers, this anxiety can prevent people from fully engaging with the world around them.

Signs of social anxiety

Here are some signs :

Fear of judgment: People may fear being judged or criticized by others. They may worry about saying or doing something embarrassing, and they may avoid social situations to prevent that from happening.
Avoidance of social situations: People with social anxiety may avoid social situations altogether or endure them with extreme anxiety. They may cancel plans, make excuses, or find ways to escape from social situations.
Physical symptoms: It can cause physical symptoms such as sweating, trembling, blushing, nausea, and rapid heartbeat. These symptoms can be distressing and may reinforce the person's fear of social situations.
Negative self-talk: People with social anxiety may engage in negative self-talk, such as thinking that they're boring, unlikable, or inferior to others. That can contribute to feelings of low self-esteem and make social situations even more challenging.
Difficulty speaking: People with this anxiety may struggle to speak in social situations. They may stutter, stumble over their words, or have difficulty making eye contact. That can make social interactions even more uncomfortable and may reinforce their fear of social situations.

Causes of Social Anxiety

The exact cause of social anxiety is not fully understood, but it's believed to be a complex interplay between genetic, environmental, and psychological factors.

Here are some factors that may contribute to the development:

Genetics: There may be a genetic component to this type of anxiety, as studies have found that it tends to run in families. However, no specific gene has been identified as the cause of social anxiety.
Brain chemistry: Social anxiety may be related to imbalance in brain chemicals called neurotransmitters, which are involved in regulating mood and anxiety.
Childhood experiences: Traumatic experiences or negative experiences in childhood, like bullying, rejection, or social isolation, may contribute to development of social anxiety later in life.
Social learning: People may learn anxiety from observing the behavior of others, particularly parents or other family members who also have social anxiety.
Personality traits: People who're shy, introvert, or sensitive may be more prone to social anxiety.

How to overcome social anxiety in public

Genetics, brain chemistry, and childhood experiences are some causes of social anxiety. (Photo via Unsplash/Hailey Kean)

Understand your triggers

The first step in overcoming anxiety is to identify your triggers. What situations make you feel the most anxious? Are they speaking in front of a group, meeting new people, or attending social gatherings? Once you have a clear understanding of what triggers your anxiety, you can start developing strategies for managing those situations.

Practice relaxation techniques

One effective way to manage anxiety is through relaxation techniques. Breathing exercises, progressive muscle relaxation, and mindfulness meditation are all effective techniques that can help calm your nerves and reduce anxiety. Practice these techniques regularly, and you will be better equipped to manage your anxiety in social situations.

Challenge your negative thoughts

Anxiety is often fueled by negative thoughts and self-doubt. Challenge these thoughts by asking yourself if they're really true or if there's evidence to support them.

For example, if you're worried that everyone is judging you, ask yourself if that's really the case. Are people really paying that much attention to you? And even if they are, is their opinion really that important? By challenging these negative thoughts, you can start to break the cycle of anxiety and self-doubt.

Start small

If social situations make you feel anxious, start small by exposing yourself to low-pressure social situations.

For example, you might start by striking up a conversation with a stranger in line at the grocery store or by attending a small gathering with friends. As you become more comfortable in these situations, gradually increase the level of a challenge till you're ready to tackle bigger social events.

Build a support network

Building a support network is essential. (Photo via Pexels/Pixabay)

Having a support network of friends and family can be incredibly helpful when you're dealing with this type of anxiety. Talk to your loved ones about your struggles, and ask for their support and encouragement. Knowing that you have people in your corner can help you feel more confident and less anxious in social situations.

Seeking professional help

If you're struggling with this type of anxiety, don't be afraid to seek professional help. A mental health professional can help you develop coping strategies and provide you with the support you need to overcome your anxiety.

Cognitive-behavioral therapy is a particularly effective form of therapy for many anxiety disorders, as it focuses on challenging negative thoughts and changing behavior patterns.

It can be a challenging condition to deal with, but it's not something that has to hold you back.

Remember that overcoming this anxiety is a process, and it may take time and effort to see results. However, with perseverance and a willingness to try new strategies, you can learn to manage your anxiety and live a more fulfilling life.