Social anxiety is a condition characterized by intense fear or discomfort in social situations. It affects about 7% of American adults each year, and its symptoms can make daily life challenging — especially for those with people-facing jobs.
It’s no secret that customer service representatives, salespeople, teachers, health care professionals, and more see lots of people on a day-to-day basis. And if you have social anxiety, the excessive self-consciousness, fear of judgment, and avoidance of social interactions can significantly impact your job performance and your overall well-being.
The good news? There are strategies to manage social anxiety effectively. Here are five tips from our team of therapists at Boston Neurobehavioral Associates to help you navigate your people-facing role with more confidence and ease.
One of the most effective ways to manage social anxiety is through preparation and practice. Maybe you have a big presentation coming up, or maybe you’ll be meeting new clients. Whatever it is, take the time to prepare thoroughly before facing the challenging social situation.
Try practicing common scenarios you might encounter with a trusted friend or family member to help you feel more comfortable and confident in your responses. Create a mental script outlining key points you want to convey to help reduce the pressure of thinking on the spot.
Anxiety often causes emotional symptoms like a sense of dread, fear, or impending doom, but did you know it causes physical symptoms, too? A rapid heartbeat and shallow breathing are two common ones, but learning to control your breathing can help calm these physical sensations and reduce your overall anxiety.
Try taking slow, deep breaths in through your nose and out through your mouth. Consider using a breathing technique called the 4-7-8 method, which involves inhaling for four seconds, holding your breath for seven seconds, and exhaling for eight seconds to calm your nervous system.
Social anxiety is fueled by negative thoughts, particularly fear of judgment, embarrassment, or rejection. Learning to recognize and challenge these thoughts is an important step in managing your anxiety and improving your social interactions.
Start by paying attention to the automatic negative thoughts that arise in social situations, and ask yourself if they’re based on facts or assumptions. Are you catastrophizing or jumping to conclusions?
Next, develop a set of positive affirmations to counteract those negative thoughts. For example, remind yourself that it's okay to make mistakes and that most people are more focused on themselves than on judging you.
Your physical health has a big impact on your mental well-being, and taking care of your physical health can help you feel better inside and out. Prioritize regular exercise to reduce anxiety and improve mood by releasing endorphins.
Eat a healthy, balanced diet to help stabilize your energy levels and your mood throughout the day. And finally, make sure you get enough rest, because lack of sleep can exacerbate anxiety symptoms.
If you’re living with social anxiety, therapy can be a powerful tool to help you cope with your symptoms more effectively. Our team takes the time to understand your unique needs, and we may offer a variety of methods, like cognitive behavioral therapy (CBT) or exposure therapy.
CBT is a well-established, effective treatment for social anxiety that helps you identify and challenge negative thought patterns and behaviors. Exposure therapy gradually exposes you to feared social situations in a controlled manner, helping to desensitize you to these triggers over time.
No matter your situation, our team is committed to providing ongoing support, helping you track your progress, and adjusting your treatment strategies as needed. By engaging in therapy, you can gain a deeper understanding of your social anxiety and learn practical skills to manage it.
Managing social anxiety in people-facing jobs isn’t easy, but it’s possible with the right strategies and support. Be patient with and kind to yourself and recognize that meaningful progress takes time.
Start your journey to better confidence with support from our team at Boston Neurobehavioral Associates. Call the office nearest you, or request a consultation online now.
