Last updated on December 30th, 2023 at 07:35 pm
“I hate social anxiety” – a feeling many of us can relate to. Feeling nervous around people is a bad feeling when you walk into a room with lots of people, worrying about saying something wrong, or being really scared of what others think.
Many of us know this feeling well because of social anxiety.
But, instead of letting this dislike make our worries worse, let’s use it to push us to change.
By learning and taking action, we can turn our struggles into steps toward a life without the worry of social anxiety.
Keep reading as we explore real ways to beat social anxiety and get back the calm and freedom you want.
What is Social Anxiety Compared
15 ways & action to overcome social anxiety
1. Know What Social Anxiety Is & How It Affects You
2. Challenge Negative Thoughts
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3. Practice Deep Breathing and Relaxation Techniques
4. Gradual Exposure Therapy
You might say “I hate social anxiety” less often as you slowly get used to the things that make you nervous.
Understanding Gradual Exposure: This therapy means you start facing the things that scare you bit by bit. Dr. David Burns, a well-known psychologist, says it’s better to face your fears than to avoid them.
Remember: It might take time, but it’s about getting a little better each time. Every time you face a fear without getting too anxious, you’re moving closer to feeling okay.
What to Do: Pick a small social situation that’s a bit uncomfortable but you can handle. Try doing it more often until you feel less anxious about it.
5. Seek Support from Loved Ones
Having a support system is essential for managing social anxiety. Often when we’re able to share our feelings, including thoughts like “I hate having social anxiety” it becomes easier to cope.
Building a Support System: Confide in a trusted friend or family member about your social anxiety. You could also consider joining a support group, where you can connect with others who are facing similar challenges.
Remember: You don’t have to fight social anxiety alone. Sharing your thoughts and feelings can provide emotional relief and practical solutions. Having someone to talk to can help reduce the frequency of negative thoughts and feeling burnt out.
Action Step: Reach out to a trusted friend or family member and share your experiences with them. If you’re comfortable, consider joining a support group for social anxiety.
6. Professional Help Can Reduce Anxiety
Sometimes, despite our best efforts, we might need professional help. “I hate social anxiety,” you might express to your therapist, who can provide effective strategies tailored to your unique experiences.
Cognitive Behavioral Therapy (CBT): CBT is one of the most effective treatments for social anxiety. It involves identifying negative thought patterns and learning how to challenge them.
Medication: In some cases, medication may be recommended as part of treatment. It’s important to have an open discussion with your healthcare provider about the potential benefits and risks.
Remember: Seeking professional help is a sign of strength, not weakness. It’s an important step towards reducing the feelings of “I hate social anxiety.”
Action Step: If your social anxiety is significantly impacting your life, consider seeking help from a mental health professional. They can provide a range of treatments and strategies to help you manage your symptoms.
7. Adopt a Healthy Lifestyle
A healthy lifestyle can be instrumental in managing your social anxiety. Every time you think, “I hate social anxiety,” remember that small, healthy changes can make a big difference.
Balanced Diet: Eating a balanced diet not only nourishes your body but also your mind. Certain foods like those rich in Omega-3 fatty acids, Vitamin B, and antioxidants can contribute to better mental health.
Exercise: Regular physical activity can reduce symptoms of anxiety by boosting your mood and acting as a natural stress reliever. Next time you think, “I hate social anxiety,” consider going for a run or practicing yoga.
Quality Sleep: Sleep deprivation can exacerbate feelings of anxiety. Ensuring you have good sleep hygiene can help manage your social anxiety symptoms.
Remember: A healthy lifestyle is a vital part of managing social anxiety. Small changes can help reduce thoughts like, “I hate social anxiety.”
Action Step: Make a commitment to adopting one healthy habit this week, such as incorporating more fruits and vegetables into your diet or establishing a regular sleep schedule.
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8. Self-Compassion
Being kind to yourself is crucial in your journey to manage social anxiety. When you catch yourself thinking, “I hate social anxiety,” it’s also important to remember not to hate yourself for experiencing it.
Understanding Self-Compassion: It’s about being gentle with yourself when you’re suffering or feeling inadequate, rather than being critical.
Practicing Self-Compassion: Dr. Kristin Neff, a leading researcher in the field, suggests several exercises, like writing a letter to yourself from the perspective of a compassionate friend, or practicing mindfulness to confront negative thoughts without judgment.
Remember: When you catch yourself thinking, “I hate social anxiety,” redirect some of that compassion toward yourself. It’s not your fault you’re dealing with this, and it’s okay to be kind to yourself.
Action Step: Practice one self-compassion exercise daily. When you catch yourself saying, “I hate social anxiety,” remind yourself it’s okay to struggle and everyone does at times.
9. Keep Learning and Growing
Remember, overcoming social anxiety is a journey, not a destination. It’s normal to have moments where you say, “I hate social anxiety,” but remember that every day is an opportunity for growth.
Continuous Learning: Keep informed about the latest research and strategies for managing social anxiety. Knowledge is power, and the more you know, the better equipped you are to deal with your social anxiety.
Celebrate Progress: No matter how small, celebrate your progress. Maybe you were able to attend a social gathering or speak up in a meeting. These victories matter.
Remember: Growth takes time. Even if you still find yourself thinking, “I hate social anxiety,” recognize the progress you’ve made and the growth that’s yet to come.
Action Step: Write down one thing you learned about social anxiety this week, and one success, no matter how small. Celebrate your continuous learning and progress.
10. Develop Coping Strategies
Coping strategies are the methods we use to deal with stressful or difficult situations. They can be particularly helpful in managing moments of intense social anxiety.
Effective Coping Strategies: These can include grounding exercises, which help you stay focused on the present, visualization techniques, and distraction methods, like listening to music or reading a book.
Remember: What works best will be individual to you, so it’s crucial to try different strategies and see which ones help most.
Action Step: Create a ‘coping toolbox,’ a collection of physical activities, relaxation techniques, and mental strategies that you can turn to when feeling anxious.
Bonus Tips: Unique Ways to Feel Less Anxious
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What you can do right now
Download our Tool Kit for free (mini-course, social blueprint, and more) Prepare more when you go out to socialize.
We think if you join our community or read a few more blog posts, you won’t be saying, “I hate social anxiety!” But, you’ll feel more confident, and prepared and you’ll know what to do next, especially, when it comes to socializing.