Is There Help for Social Anxiety?
Let’s face it, anxiety feels awful. Your palms might sweat, your heart might beat wildly, and you might feel nauseous and even dizzy. You may think, this is how my life will always be.
Sadly, many people don’t get help for their social anxiety because they mislabel it as introversion, says Chi. They see introversion as a fixed personality trait, so they think being anxious is just who they are.
But there’s good news. There are things you can do to manage — and possibly completely cure — your social anxiety:
Invest in cognitive behavioral therapy (CBT). According to the Social Anxiety Institute, CBT has been the only type of therapy proven effective in permanently alleviating anxiety disorders. CBT is “exposure” therapy; you gradually put yourself in situations that make you anxious in order to overcome your fear of them. For example, if you wanted to get over your fear of giving presentations, you might start by telling a story to a group of friends, then use your new-found confidence to tackle more difficult situations. Joyable offers online, coach-supported CBT.
Challenge your anxious thoughts. Everyone has an inner monologue of thoughts that affects their mood and energy. Tune in to those thoughts and start identifying the negative ones. Often, anxious people fall into a pattern called “fortune-telling,” which is when we predict the future (often expecting a negative consequence) even though we have no real evidence that the negative consequence will come true, says Chi. You might challenge your negative thoughts by thinking of all the past times you’ve done something and it’s gone well. For example, instead of: “This lunch will be a disaster. I’ll have nothing to talk about and no one will like me,” try a more realistic correction: “I usually make a good impression. Even if it doesn’t go perfectly, we’ll still take care of business and that’s what people will remember.” CBT can help you learn to challenge anxious thoughts.
Lack of sleep can exacerbate anxiety, so make sure to get 7-9 hours of quality sleep each night. Prioritize sleep over watching one more episode of your favorite Netflix show. Stick to a sleep schedule and create a comforting bedtime ritual. Avoid alcohol, big meals, and screen time before bed.
Find time to exercise every day, even if it’s just for 15 minutes. Exercise lowers your stress levels, improves your mood, and has the added bonus of improving your health.
If you’re someone who battles social anxiety, know that there are other people out there who struggle like you do. Take baby steps to make your life a little better today than it was yesterday — and celebrate each accomplishment, no matter how “small.” But above all, be kind to yourself.
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