When you have an intense, persistent fear of being watched and judged by others, you may have social anxiety disorder. Fear might make it difficult to carry out daily tasks like going to work or school. It can even make it harder to maintain friendships. The good news is that social anxiety disorder is treatable. Welcome to “The Growth Mindset.” In this series, we’ll unveil the top 5 hacks to tame your social anxiety and unlock a more confident you.

1. Understanding Social Anxiety Everybody has that sensation of butterflies in the stomach right before a conversation, the sweaty palms and the voice that seems to disappear – we are all familiar with this. Sometimes you may feel that this is your nature and you can never change it. Social anxiety is not all about being shy. It is the exact same fear of being judged, criticized or even laughed at in social gatherings that is on my mind. You might feel that you need to be careful as many people are only waiting for to you make a mistake. This fear has such power that man is unable to live his fullest life. But, you can start changing it today. The best way to handle social fear is about discovering what makes you anxious, learning ways to resist your negative thoughts, and becoming strong enough to deal with social situations out of your comfort zone.
2. Challenging Negative Thoughts

Ever feel like a voice inside your head constantly puts you down in social situations? Well, We all have that “Nervous Head”, but for people with social anxiety, it can be a real bully which loves to whisper negative thoughts that fuel your anxiety. These thoughts might sound like: “Everyone will be judging me.”, “I’ll mess up and look stupid.” or “They’ll think I’m boring.” These negative thoughts become self-fulfilling prophecies. We believe them so strongly that make us act anxious, which can confirm those very fears. We can challenge these thoughts using a technique from a therapy called Cognitive Behavioral Therapy. CBT helps you identify and reframe negative thoughts into more realistic and helpful ones. Here’s an exercise for you: Catch, challenge and reframe.

1. Catch! Think of a recent social situation that made you anxious. What negative thought is planted in your head?
2. Challenge! Is that thought totally true? What’s the evidence for it? For example, if your head says “Everyone will judge me,” is that really likely? Can you focus on the conversation instead of everyone’s thoughts?
3. Reframe! Turn that negative thought into a more positive and realistic one. Instead of “Everyone will judge me,” try “Most people are focused on themselves, and I can focus on enjoying the conversation.”

By reframing your thoughts, you can take back control of your social anxiety.

1. Building Confidence & Social Skills

Overcoming social anxiety requires self-compassion. We all mess up sometimes! Instead of beating yourself up with negative thoughts, be kind to yourself. Replace Nervous Head’s negativity with positive affirmations like “I can handle this,” or “I’m a good listener.” Feeling confident in basic social skills can ease anxiety. Pay attention to what the other person is saying, make eye contact, and nod to show you’re engaged are a few key elements of essential social skills. Stand tall with open posture, avoid crossed arms. Eye Contact shows you’re interested and confident. you can Overcome Common Hurdles by Starting Conversations. Look for some common ground like Comment on the weather, a shared experience, or something in your surroundings. here’s a challenge for you: Compliment your cashier, barista, or anyone providing you with a service. It’s a small gesture, but it can boost your confidence and show others you’re friendly and approachable.

1. Facing Your Fears: Exposure Therapy

Imagine social anxiety is like a muscle. The more you avoid social situations, the weaker that muscle gets. But just like any muscle, you can strengthen it with exercise! As you face these fears, your anxiety response weakens, and you build confidence in your ability to handle social situations.

you can Brainstorm the List of all the social situations that cause you anxiety, big or small. then Rank It, Order the situations from least anxiety-provoking to most anxiety-provoking. you can Begin with the easiest situation on your list starting from the lowest. Break down larger situations into smaller, more manageable steps. Reward Yourself and Celebrate your victories, no matter how small! Finally Consider practicing with a trusted friend or therapist. with consistent effort, you can climb that social anxiety ladder and build lasting confidence!

1. Maintaining Progress & Self-Care

The road to overcoming social anxiety isn’t always smooth. There will be setbacks, moments of doubt, and situations that still feel scary. That’s perfectly normal! Taking care of yourself is vital for managing social anxiety. Good sleep reduces stress and anxiety hormones. Aim for 7-8 hours of quality sleep each night. Exercise releases endorphins, natural mood boosters that can combat anxiety. Find activities you enjoy, like walking, dancing, or yoga. you can also start Practicing some deep breathing exercises, meditation, or mindfulness to calm your mind and body in stressful situations. When you feel some early signs of anxiety, like physical symptoms or negative thought, use your relaxation techniques to manage your anxiety before it escalates. Take a moment to reflect on your progress. Remember, overcoming social anxiety is a journey, not a destination. Commit to ongoing self-care practices and don’t hesitate to seek support when you need it. You’ve got this!