Feeling Anxious in Public Gatherings? 5 Ways to Deal With Social Anxiety

Social anxiety is a common condition that affects many people, especially youngsters. It means a constant feeling of fear, stress, uneasiness, and panic when you are around people in day-to-day situations. People suffering from social anxiety feel like they are constantly being judged or made fun of by others, due to this they often try to escape these situations by avoiding going to such events or isolating themselves to not get criticized or humiliated. Such avoidance can highly impact their personal and professional life due to restricted social connections, leading to loneliness and isolation. It can be very stressful for people with social anxiety to attend any social events, or gatherings or interact with others.

Social anxiety is more than just the feeling of being shy. It can affect the person both mentally and physically. This can include increased heart rate, sweating, trembling, constant urge to cry, the feeling of loneliness, difficulty speaking, not making eye contact with the other person, mind going blank, avoiding crowded places, and no self-confidence. If left untreated, this condition can lead to more severe mental health issues such as depression, Post-Traumatic Stress Disorder (PTSD), and eating disorders. Dr Sonal Anand, Psychiatrist, Wockhardt Hospitals, Mira Road spoke to India.com and shared the 5 best ways to treat social anxiety.

5 Ways to Deal With Social Anxiety

1. Deep breathing: People with social anxiety often struggle to breathe when feeling socially anxious. It is always advised to take a moment, sit back, close your eyes, and take a deep 4 to 5 breaths to calm yourself when you feel triggered. Deep breathing is a relaxation technique that will help lower your blood pressure and heart rate.
2. Identify your triggers: The first step in combating your social anxiety is to identify what exactly worsens your symptoms. Triggers can vary from person to person as everyone has unique personality traits. Some people might feel triggered in public gatherings whereas others might feel triggered by public speaking or eating in front of people. You can also journalise your pinpoints, to find a proper solution.
3. Prepare yourself mentally: If you are going to attend any social event or gathering, it is important to mentally prepare yourself, before attending the event. Try relaxing your mind and think of positive results. Tell yourself that it’s okay to feel anxious and stressed, but it’s also a great opportunity to go out and try new things, meet new people, and have fun with others.
4.  It’s okay to make mistakes: It is important to know that no one is perfect and that it is fine to make mistakes in day-to-day life. Try not to always think about worst-case scenarios such as being clumsy or creating any social blunders. Instead, focus on living in the moment and having fun.
5. Seek Support: Don’t hesitate to reach out for support from friends, family or mental health professionals. Sharing your feelings and experiences with trusted individuals can provide validation and reassurance. Consider seeking therapy to learn coping strategies and gain valuable insights into managing social anxiety.