3 Coping Strategies That Actually Make Social Anxiety Worse (2024)

FAQs

What makes social anxiety worse? ›

Feeling pressured to interact in ways they don't feel ready for, being criticized or humiliated, or having other fears and worries can make social anxiety worse.

Social anxiety disorder (social phobia) is a medical condition that causes fear and anxiety when you're around people in social situations. People with social anxiety fear being judged or watched by others. This disorder is treatable with talk therapy and medications such as antidepressants.

But when anxiety gets overwhelming, coping skills can help you manage some anxiety in the moment. To cope with anxiety, try breathing and grounding exercises, taking a walk, or engaging in a distraction activity.

It can be linked to a history of abuse, bullying, or teasing. Shy kids are also more likely to become socially anxious adults, as are children with overbearing or controlling parents. If you develop a health condition that draws attention to your appearance or voice, that could trigger social anxiety, too.

A big event or a buildup of smaller stressful life situations may trigger excessive anxiety — for example, a death in the family, work stress or ongoing worry about finances. Personality. People with certain personality types are more prone to anxiety disorders than others are.

Different types of medication can be effective in treating this disorder, including: Antidepressants, such as selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs) Beta-blockers. Anti-anxiety medications, such as benzodiazepines.

For some people it gets better as they get older. But for many people it does not go away on its own without treatment. It's important to get help if you are having symptoms. There are treatments that can help you manage it.

Begin by understanding your triggers, those specific situations that make your heart race. Practice calming techniques like deep breathing exercises when you feel anxious. Gradually expose yourself to social situations, starting small and building up over time. If you're struggling, seek professional help.

How to stop anxious thoughts in 30 seconds? ›

Empty your mind, and try to keep it empty for about 30 seconds. If the upsetting thought comes back during that time, shout "Stop!" again. Instead of using a timer, you can tape-record yourself shouting "Stop!" at intervals of 3 minutes, 2 minutes, and 1 minute. Do the thought-stopping exercise.

An anxiety disorder may lead to social isolation and clinical depression, and can impair a person's ability to work, study and do routine activities. It may also hurt relationships with friends, family and colleagues. It's common for depression and anxiety to happen at the same time.

The 3-3-3 rule is a mindfulness technique that's simple enough for young children and it asks them to name three things they can see, identify three sounds they can hear, and move three different parts of their bodies.

Try to do some other activities you enjoy. Talk to others. Talk with people you trust about your concerns and how you are feeling. Share your problems and how you are feeling and coping with a parent, friend, counselor, doctor, or pastor.

Now I look for natural ways to control the panic and anxiety, including meditation, exercise, breathing exercises, mindfulness and diet. It might help to make a note of what happens when you get anxious or have a panic attack.

Find it difficult to make eye contact, be around people they don't know, or talk to people in social situations, even when they want to. Feel self-consciousness or fear that people will judge them negatively. Avoid places where there are other people.

find it difficult to do things when others are watching – you may feel like you're being watched and judged all the time. fear being criticised, avoid eye contact or have low self-esteem. often have symptoms like feeling sick, sweating, trembling or a pounding heartbeat (palpitations)

For someone suffering with social anxiety, a forthcoming social event will present three different stages that the sufferer will experience psychologically - the anticipatory phase, exposure to the actual situation itself, and post-event processing.