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What is social anxiety and how to deal with it?

Updated: Apr 5

Social anxiety, also known as social anxiety disorder (SAD), is a common mental health condition characterized by an intense and persistent fear of social situations. Individuals with social anxiety often have an overwhelming fear of being judged, embarrassed, or ignored in social settings. This fear can significantly impact their ability to engage in everyday activities and form relationships.

Social anxiety, an invisible struggle experienced by many, can cast a shadow over the beauty of human connection. As we navigate the complexities of our social world, it's essential to recognize and understand the challenges faced by those dealing with social anxiety. In this article, we embark on a compassionate journey to explore social anxiety and share practical ways to cope, fostering a sense of understanding and support.


Navigating the Waves of Social Anxiety

Social anxiety, also known as social anxiety disorder, extends beyond mere shyness. It is a pervasive fear of judgment, criticism, and the perceived scrutiny of others in social situations. The weight of these fears can significantly impact various aspects of life, from professional endeavours to personal relationships.

Key features of social anxiety disorder include:

Fear of Negative Evaluation:

Individuals with social anxiety are excessively concerned about what others think of them. They may fear being criticized, rejected, or judged in social situations.

Avoidance of Social Situations:

People with social anxiety often go to great lengths to avoid social interactions or situations that trigger anxiety. This may include avoiding parties, public speaking, or even everyday activities like going to the grocery store.

Physical Symptoms:

Social anxiety can manifest physically, leading to symptoms such as blushing, sweating, trembling, nausea, and a racing heart when facing social situations.

Negative Self-Perception:

Individuals with social anxiety may have a negative view of themselves, assuming that others are constantly scrutinizing their every move and finding fault.

Impact on Daily Life:

Social anxiety can interfere with academic and professional success, as well as personal relationships. It may lead to isolation and a diminished quality of life.


A Compassionate Guide to Coping

Acknowledge Your Feelings:

The first step toward coping with social anxiety is acknowledging and accepting your feelings without judgment. Understand that these emotions are valid, and you are not alone in your struggle.

Normalize the Experience:

Recognize that social anxiety is a common and human experience. Many people grapple with similar fears and insecurities. Normalizing the emotions associated with social anxiety can help reduce the sense of isolation.

Seek Professional Guidance:

Reaching out to mental health professionals, such as psychologists, counsellors or coaches, can provide a safe space to explore and address the roots of social anxiety. Professional guidance offers tailored strategies for managing and overcoming these challenges.

Coping Strategies:

Practice Self-Compassion:

Treat yourself with kindness and understanding. Challenge the inner critic by practicing self-compassion and reminding yourself that everyone makes mistakes and faces challenges.

Mindful Breathing and Grounding Techniques:

Incorporate mindfulness into your daily routine. Practice deep, intentional breathing and grounding techniques to anchor yourself in the present moment, providing a sense of calm during social interactions.

Challenge Negative Thoughts:

Identify and challenge negative thoughts associated with social anxiety. Replace irrational beliefs with more balanced and realistic perspectives. Remember that people are often more focused on themselves than on judging others.

Build a Support System:

Cultivate a support system comprising understanding friends, family, or support groups. Sharing your experiences with those who empathize can be immensely comforting and validating.

Engage in Exposure Therapy:

Gradual exposure to feared social situations, under the guidance of a mental health professional, can help desensitize the anxiety response. This process allows for a gradual and controlled acclimation to challenging social scenarios. Most of all its about putting yourself out of your comfort zone and realising that if someone's not for you then that's ok, there's plenty of people who will appreciate you exactly the way you are.

Learn and Develop Social Skills:

Improving social skills can boost confidence in social situations. Enhance your social skills through practice. Consider enrolling in social skills training or participating in activities that align with your interests, providing opportunities for positive social interactions. This may involve practicing assertiveness, active listening, and positive communication.

Set Realistic Goals:

Establish small, achievable goals for yourself in social situations. Celebrate your successes, no matter how minor, and gradually build upon them. Each step forward is a triumph worth acknowledging.

It's important to recognize that overcoming social anxiety is a gradual process, and seeking professional help is a crucial step towards effective management. With the right support and strategies, individuals with social anxiety can improve their ability to navigate social situations and lead fulfilling lives.


I offer 1-2-1 confidential and compassionate support to those who are suffering from anxiety and stress. Through a tailor made program we work together to help reduce stress and make life's emotional ups and downs less turbulent through holistic approaches to health. I offer free consultation calls to all those who are in need, please reach out if you have had enough of your anxiety ruling your life and you are ready to reclaim your freedom.


Social anxiety is a journey that requires patience, self-compassion, and a commitment to personal growth. By embracing a compassionate approach, both towards yourself and others, you can navigate the waves of social anxiety with resilience and courage. Remember that healing is a process, and each step forward is a testament to your strength and determination. Together, let us create a world where understanding and compassion shine brighter than the shadows of social anxiety.

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