Symptoms of social anxiety: Negative thoughts, difficulty breathing, here's how to overcome

People with social anxiety often feel self-conscious, embarrassed, and judged by others. (Image: Canva)

Social anxiety, often referred to as social phobia, is a mental health condition characterised by intense fear and anxiety in social situations. It is a pervasive fear of social situations that can impact one's daily life. People with social anxiety often feel self-conscious, embarrassed, and judged by others. This fear can lead to avoidance, impacting relationships, work, and overall quality of life.

Common symptoms of social anxiety include:

• Excessive fear often leads to physical symptoms like sweating, trembling, or blushing.
• Avoidance to prevent anxiety or embarrassment.
• Negative thoughts about oneself, such as feeling inadequate or unattractive.
• Physical symptoms like rapid heartbeat, difficulty breathing, or nausea.
• People with social anxiety, fear rejection, embarrassment, or feeling inadequate to the point that it leads to avoidant behaviour, limiting social participation and personal growth, leading to an increased feeling of isolation that feeds the fear even further.

Challenge negative thoughts:

Identify negative thoughts: Pay attention to the thoughts that run through your mind during social situations. Are they critical, self-deprecating, or catastrophic?

Question the validity: Ask yourself if these thoughts are accurate or based on assumptions.

Replace negative thoughts: Instead of focusing on negative outcomes, try to think positively about yourself and the social situation.

Gradual exposure:

Start small: Begin with low-stress interactions, like talking to your grocer or joining a small group activity.
Increase gradually: As you become more comfortable, try stepping into situations that gradually increase in intensity. Go out for a picnic with people you are comfortable with.

Use relaxation techniques: Practice relaxation techniques like focused breathing during exposure to manage anxiety symptoms.

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Practice relaxation techniques:

Deep breathing: Inhale slowly and deeply, hold for a few seconds, and exhale slowly.

Progressive muscle relaxation: Tense and relax different muscle groups in your body.

Meditation: Focus on your breath and let go of negative thoughts.

Seek social support:

Connect with others: Reach out to friends, family, or support groups who can offer understanding and encouragement.

Join social groups: Participate in activities or groups that align with your interests.

Online communities:  Connect with others who have experienced social anxiety through online forums or communities.

Consider professional help:

Therapy: Therapy, particularly cognitive-behavioural therapy (CBT), can be effective in addressing social anxiety. A therapist can provide tools and strategies to manage anxiety and improve social interactions.

Medication: In some cases, medication may be helpful in reducing anxiety symptoms.

Combination approach: Therapy and medication together may be effective for some.

Develop healthy coping mechanisms:

Exercise: Regular physical activity can help reduce stress and improve mood.

Hobbies: Engage in activities that you enjoy.

Set realistic goals:

Start small: Set achievable social goals that gradually increase in difficulty. Small steps can lead to significant improvements in social confidence.

Celebrate progress: acknowledge and reward yourself for your accomplishments.

Social anxiety can be a real drag, but it's something you can manage. It's okay to feel a bit nervous sometimes. With the right tools and strategies, you can overcome these feelings. Whether it's challenging negative thoughts, practising relaxation techniques, or seeking support from others, there are plenty of ways to cope with it.