Social anxiety can hold you back from living a life you truly love. Perhaps you’ve been withdrawing from old friendships and skipping out on invitations to events because of your anxiety. Maybe you’ve hesitated to apply for jobs you want since they involve interacting with new people. Or perhaps you’ve been increasingly isolating yourself for months to years, and your friends and acquaintances have stopped reaching out.

Although socializing still makes you nervous, you’re finally ready to start rebuilding your social life. Yet you don’t know where to begin. Overcoming social anxiety can be a long process. But anyone can become more comfortable at social gatherings. Here are a few simple tips to help you begin your healing journey.

Take Care of Your Physical Health

It might not seem obvious that your physical health can actually influence your experiences with social anxiety. However, certain lifestyle habits can exacerbate your symptoms.

For example, if you haven’t been getting enough sleep, and you’ve been turning to caffeine for much-needed energy, you might find your heart racing and your palms sweating when you try to socialize. Additionally, if you rely on alcohol to get through social events, you may actually be worsening your symptoms.

Make sure to get enough sleep and limit your caffeine and alcohol intake. You’ll likely feel calmer and more centered when it’s time to socialize.

Practice Small Talk and Polite Questions

You don’t have to come up with conversation starters on the fly! It helps to think of a few questions you can ask to get the conversation rolling before you head to an event.

You might want to ask people how they know the host, if they have any other exciting plans in the next few weeks, or what they’re doing for an upcoming holiday. If you’re at a gathering centered around a particular hobby or activity, you can ask them how they got started with this hobby.

Come up with a couple of questions before you head out the door. That way, you’ll be prepared!

Apply Grounding Exercises

Grounding and mindfulness aren’t just for silent meditation. You can also utilize these techniques when you’re at a crowded social gathering.

If you’re feeling overwhelmed, tune into your five senses. Notice what you can taste, touch, hear, smell, and see. This will help you feel centered in your immediate surroundings. You can also try consciously slowing down your breathing to steady your heart rate. Finally, try making an active effort to let go of muscle tension.

Don’t Give Up

Maybe you went to a social event, tried a few of these techniques, and still felt anxious and afraid. This isn’t a sign that you did the wrong thing, or that you should give up.

Instead, keep in mind that socializing is sort of like exercising. At first, it might feel hard and unnatural. You may be exhausted afterward! But with time, you’ll build up your “muscle memory” for social interactions. Suddenly, conversations won’t feel so stressful anymore. Like anything else, socializing takes practice.

Consider Working with a Therapist

You don’t have to try conquering your social anxiety entirely on your own. Instead, consider working with a therapist for support. A therapist can help you role play different types of social interactions so that you’ll feel more comfortable putting yourself out there in all kinds of situations. You’ll be equipped with techniques to manage your symptoms at work, parties, and in casual conversations.

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Are you tired of avoiding interactions due to social anxiety? A therapist can help you overcome these difficulties. Connect with us to find out more about therapy for social anxiety.