Worrying about judgment from other people is a normal part of the human experience. It’s why we get dressed when we leave home, or why we rehearse before speaking in public. For some of us, that worry is magnified until it’s overwhelming anxiety, making daily activities like talking to peers at work, using public restrooms, dating or answering questions in class feel impossible.
Fifteen million American adults, or 7 percent of the population, struggle with social anxiety disorder. While living with it can be difficult and isolating, severe social anxiety can be treated in a variety of ways — starting with a few steps you can take at home.
Try meditation
There’s a reason people have been meditating for thousands of years. Research has proven that it can help with a wide variety of ailments, including anxiety, depression and PTSD. In fact, studies have shown that the neurons of people who meditate regularly are more connected to each other, which can help better control senses and emotions.
Meditation doesn’t have to be tied to any religion or belief, and you don’t need any special equipment. You can start at home by focusing on your breath, concentrating on a specific topic or repeating a certain phrase or sound.
Check in with yourself
How am I feeling today? Why am I feeling this way? Asking yourself these basic questions can help identify the root causes of your anxiety. Take a few minutes each day to reflect. Paying attention to your emotions and, for many, logging them in a journal can be key to realizing how to overcome daily mental health struggles.
Practice social interaction
If you live with severe social anxiety, this might be the last thing you want to do. Yet social interaction might be the first way to take steps toward improvement. Even little things, like leaving off your headphones in public spaces, can be an entryway into more focused social interactions.
While it’s easy to hide behind your phone while you’re out and about, putting down your device can expose you to simple, everyday socializing. This can break down some of the isolation that social anxiety causes. Once you feel more comfortable, consider joining a low-key, structured activity, like trivia night or an affinity group.
Gradually expose yourself to more stressful situations
As tough as it can be, exposure therapy is a widely recognized method for treating social anxiety disorder. Start by identifying some of the situations that you’re most afraid of; then, come up with a plan to tackle them slowly, advancing from easier interactions to more difficult scenarios. If you’re very anxious in large groups, for example, go out with one friend, then work your way up to a small group and so on. Practice the relaxation techniques that work for you, so you learn to deal with whatever stress you may feel.
Resist the urge to isolate
It’s so easy to hide in our rooms or behind our screens when we feel overwhelmed. If you’re trying to overcome social anxiety, fight the urge to isolate by planning to leave home for certain activities: running errands, seeing a particular friend or going for a neighborhood walk.
Find a hobby
Besides offering another excuse to get out of the house, hobbies are a great way to relax, unwind and improve mental health. Whether it be art, music, cooking, sports or any other personal passion, participating in something engaging can make a huge difference in your overall well-being. Research shows that people with hobbies are less likely to experience depression and stress, and they usually have an easier time connecting with others. Look online for fun activities in your area and take steps to get involved.
Lean on your support system
Friends and family can be the best remedies for social anxiety, but they can’t help if they don’t know what you’re going through. Reach out to someone you love and trust about the challenges you’re facing. While it can be embarrassing or humbling to admit that you need help, having even a few people in your corner can provide a major boost. If you’re worried about an upcoming social event, for instance, ask a friend or loved one to join you. That being said, it’s important to avoid using your support system as a crutch. Aim to work up to the point where you can be independent.
Try to find the root of your anxiety
Solving any problem is a lot easier if you know why it started. Social anxiety disorder is no different, and identifying its causes for your particular case can help you seek out the proper treatment path. While people may experience social anxiety for a variety of reasons, common underlying factors often involve childhood abuse or trauma, or they can stem from a relative who struggles with the same issues. In fact, those with family members who experience social anxiety disorder are two to six times more likely to develop it themselves.
Consider therapy
If you’ve already tried the coping methods outlined here and need some external help, a therapist can be the best next step. Find the right mental health professional for you, whether that’s a therapist or counselor, a psychologist or a psychiatrist. Therapists, counselors and psychologists are usually trained in cognitive behavioral therapy (CBT), a widely recognized treatment that helps you manage the thoughts and symptoms associated with social anxiety disorder.
While all primary care physicians can diagnose mental health conditions and prescribe medication, a psychiatrist is most qualified to deal with acute mental health conditions. Antidepressants, benzodiazepines and beta blockers are all medications that can help with anxiety, but make sure that they’re prescribed by a doctor who knows you and your health history.