Social anxiety disorder is the diagnosis given to those who experience extreme fear and/or anxiety triggered by various social situations, such as attending events and parties, ordering at a restaurant, using public transport, and often any everyday situation that involves engaging with another person. This fear is also referred to as social phobia.

As many of the restrictions from the last 18 months have now been lifted, we find ourselves able to rebuild our social lives. The possibilities for social interaction are now endless. While some of us are filled with excitement at the prospect of getting back into the office and reconnecting with friends over a coffee, we understand how daunting this has become for many people, particularly those trying to take their first steps in forging a new path. From graduates leaving university and looking to start a career, to those who have been faced with additional difficulties during this time, not everyone is taking the next step with such enthusiasm.

These new social opportunities have caused some people to experience social anxiety for the first time, as well as exacerbating the problem for those already suffering with the disorder. The changes we have all faced with our lifestyles becoming more isolated had become a reassuring comfort to those who experience extreme physical side effects at the thought of having to interact and make small talk with a stranger.

Some of the new changes aided by technological developments have been welcome, such as the ability to order everything you could possibly need online to be delivered right to your doorstep whenever you need it. Unfortunately, this has encouraged social avoidance, and for some the next steps feel like an impossible battle. We wanted to share some advice on how to begin tackling some of the social anxieties you may be experiencing during this time, and some tips on how to deal with the anxiety in social situations.

Challenge unhelpful thoughts

As with all anxieties, unhelpful thoughts and negative thought patterns often take over and cause excess worry about certain situations. When you are experiencing what you would deem ‘irrational’ beliefs about something, it is important to challenge the thoughts head on. Being able to identify your unhelpful thoughts can have the power to change the way you feel and behave.

Label your thoughts and identify emotions

Understanding what triggers your social anxiety is a good place to start in tackling your fears, identifying harmful thoughts, and challenging emotions. It can be useful to write down your feelings to begin exploring any causes or patterns, and to keep a diary of any triggers. Help is available if you need further support.

What is it about the situation that is making you anxious?
How does the situation make you feel?
What would help you be able to confront your fears?
How could you make the situation more manageable?

Gradual exposure

Don’t feel rushed or pressured to attend every social event you’ve been invited to, or tackle all the situations causing you anxiety at once. It is important to take things at your own pace, but equally important to start exposing yourself to your fears gradually. One step at a time, you can begin to feel more confident once you are equipped with the correct tools. Most of the time, the interaction isn’t half as bad as your anxiety had you believe, and even when things don’t go as well as you had hoped, it’s always a lesson for next time. We believe in you.

Grounding techniques

Finding a way to take yourself out of the anxiety you are experiencing and focus your attention into the present moment can help you to navigate the situation you are in. There are many different types of grounding techniques; it is often the case of finding which works best for you. One of our favourite methods of managing anxiety is focusing on our breathing and drawing our attention to our senses.

Speak to someone you can trust

Ultimately, take things at your own pace and don’t feel pressured to do everything at once. Sharing how you are feeling with someone you trust can help you not feel so alone, and they can help offer you support with the specific situations causing your anxieties.

If you are aged 16-24, struggling with low confidence and would like further support, we are currently offering free online workshops to help you figure out your next steps. The course will help provide you opportunities to build your self-confidence, learn how to maintain a healthy mental wellbeing, and set goals for your future.

The following 90-minute online workshops are currently scheduled as part of our SPEED-You-UP First Steps programme:

Understanding Anxiety: Monday 18th October 2021, 11:00am—12:30pm

Tips & Tools for Anxiety: Wednesday 20th October 2021, 11:00am—12:30pm

To register your interest in the course, please complete the form here.

If you are struggling with social anxiety or other mental health problems, the following organisations can offer specific advice, support and are available to talk to now:

Anxiety UK can offer further information, advice, and support for anyone living with anxiety.
Text 07537 416 905 (weekdays, 9:30am—5.30pm).
NoPanic provides a helpline, programmes, and support for people with anxiety disorders.
Call 0300 772 9844 (10am—10pm, 365 days a year).
YoungMinds offers advice and support for young people experiencing mental health problems.
Text YM to 85258 for 24/7 text support.
Samaritans can offer 24/7 mental health crisis support for anyone needing someone to talk to.
Call 116 123 for free, 24 hours a day, 7 days a week.

If something doesn’t feel right and you are struggling to understanding your thoughts and feelings, please know that you are not alone. Ask for help if you need it. Talk to your GP if social anxiety is seriously impacting your daily life.

For further information on social anxiety, visit Mind’s information page on anxiety and panic attacks.