Remember that scene from ‘Yeh Jawani Hai Deewani’ where Naina is all alone studying at night, while others are camping and partying? If you think Naina avoided going to the party because she wanted to study then my friend, you are wrong. Naina was anxious to socialise but deep in her heart she wanted to. Just like Naina, many times our hearts want us to go out, party, meet new people but the social anxiety holds you back and you end up missing several opportunities.
But what exactly is this social anxiety and how do you cope with it? To understand this in detail, OnlyMyHealth interacted with Dr Savneet Kaur Bhasin, Mental Health Therapist, Mumbai.
Social Anxiety
Explaining, Dr Bhasin said, “Social anxiety is when you feel really nervous or scared in social situations. It's like having a strong fear of being judged or embarrassed by others. For example, I once worked with a client who found it hard to be around people because she worried too much about what they thought of her.”
Also read: Coping Strategies for Managing Panic Attacks: What to Do When Anxiety Strikes
But what do you think leads to being anxious around people? Here are some factors that can lead to social anxiety.
Genetics
If you have a history of anxiety running in your family, you might be more likely to have it. Citing instances, Dr Bhasin said, “If your mom or dad gets nervous in social situations, you might feel the same way.”
Environment
Bad experiences like being bullied or being criticised in a social setting can make your social anxiety worse. Sharing her client experience Dr Bhasin said, “I had a client who was bullied in school, and now he feels anxious around new people.”
Personality
Some people are just naturally shy or introverted and they are more prone to social anxiety. However, even if you are an outgoing person, you can still struggle with it.
Signs Of Social Anxiety
Here are some of the common signs that socially anxious people show.
- Worrying a lot about how you come across to others, being self-conscious.
- Avoiding social parties or gatherings as you are afraid of feeling awkward.
- Sweating, shaking or fast heartbeat when you are in social situations.
- Trouble in speaking, especially if you are the centre of attraction.
- Constantly worrying that people are judging you.
- Overthinking after social events, replaying conversations and stressing about what you said or did.
How To Ease Social Anxiety
Social anxiety can sometimes get on your nerves as when you are actually wanting to socialise, your anxiety holds you back and makes you lose your confidence. Here’s how you can ease your social anxiety.
1. Take it slow
You can start by facing small social situations that make you anxious. Once you get hold of it, you can confidently work your way up to the bigger ones.
2. Challenge your thoughts
“When you notice yourself thinking about social situations negatively, try and challenge those thoughts. Instead of assuming the worst, remind yourself that not everyone is judging you,” Dr Bhasin said.
3. Get help
Seek help from a professional therapist who can help you cope with your social anxiety. They can teach you some coping skills and give you support.
4. Relax
“Learn relaxation techniques like deep breathing or meditation to calm your nerves in social situations,” Dr Bhasin suggested.