Managing Social Anxiety in Teens and Young Adults: Tips and Tools to Help Overcome Anxiety in Social Settings
Tackling social anxiety can feel like a daunting endeavor, especially in the wake of a global pandemic. Stepping into new social settings can make even those who don't regularly struggle with anxiety feel uncertain. At times it can be debilitating, preventing individuals from enjoying time with their families and peers.
If you struggle with anxiety in social settings, know that you are not alone. This is a common challenge amongst many people but it doesn’t have to be permanent. With time, you can learn skills and become better equipped to manage your social anxiety.
Here are six tips for how to help overcome anxiety in social settings.
1.Join or Spend Time in Supportive Communities
Surrounding yourself with individuals who bring a sense of comfort is a great place to start. Being able to connect with supportive groups can provide encouragement and understanding in the given environment. Examples of supportive communities are:
Family
Existing friends who we feel comfortable with
Support groups or skills classes for social anxiety
Individual or group therapy
Take a class with an activity you enjoy like art or music, common interests help us connect with others.
2. Challenge Negative Thoughts
When stepping into a new social setting, take a moment to identify and challenge negative thoughts that are contributing to your anxiety. Ask yourself the validity of your negative thoughts and whether it is rational, or is our anxiety getting the best of you. Recognizing that your thoughts may be overly pessimistic and not accurate can remind you that the situation is not as daunting as you imagine it to be.
3. Focus on Others
Shift your focus from yourself and your inner thoughts and direct your focus to the people around you. Engage yourself in conversations and ask other individuals questions. Redirecting your attention outward can help in alleviating some internal pressures.
4. Seeking Professional Help
Seeking help from a mental health professional is a commendable step. Therapy and counseling offer personalized strategies to navigate social anxiety, providing a supportive space for growth. Consider social skills training to build confidence in social interactions. This can involve practicing conversation skills and body language.
5. Try Virtual Reality
New VR therapies for social anxiety can be incredibly helpful. https://www.columbiapsychiatry.org/news/virtual-reality-can-help-teens-and-young-adults-social-anxiety
Research shows that virtual reality creates opportunities for practice of specific skills in a low stress yet realistic environment. Ones skills are mastered or even just improved they can then be tried out in the real world with more confidence.
6. Embrace Progress
Be proud of your progress. Stepping outside of your comfort zone is difficult for anyone and it is important to recognize the strength it takes to put yourself out there. Overcoming social anxiety is not always a linear process and may take time to master. Be patient and kind to yourself and set small goals so that you can celebrate those victories.
Check out these other great resources for managing social anxiety:
https://www.helpguide.org/articles/anxiety/social-anxiety-disorder.htm