7 Practical Tips for Coping with Social Anxiety | Overcoming Social Phobia Starts Here

7 Practical Tips for Coping with Social Anxiety | Overcoming Social Phobia Starts Here

Social anxiety is not uncommon in modern society, and many people feel nervous in specific social situations. However, for those suffering from social anxiety disorder, this anxiety may affect every aspect of daily life. You may feel scared, nervous, and even inferior, especially when communicating with strangers or participating in large social events.

If you are worried about whether you have social anxiety, you can learn about yourself with some simple self-test tools. For example, the social phobia self-measurement table provided by Saike Psychology is a good start. With this type of tool, you can have a preliminary understanding of your emotional state and decide whether you need further help.

In addition, Saike Psychology also provides other relevant mental health assessment tools to help you fully understand your emotions and psychological state. Here are some commonly used online self-test tools:

But don't let these anxiety limit you to enjoy your life. Here are seven effective tips to help you relieve social anxiety, boost confidence, and feel more relaxed in social situations.

1. Control anxiety through deep breathing

When we are anxious, our breathing often becomes rapid and shallow, causing physical discomfort. You can slow down your breathing with some simple deep breathing exercises to help yourself relax. Try the following:

  1. Sit down and keep comfortable, straighten your back.
  2. Relax your shoulders and make sure your body is relaxed.
  3. Place one hand on the abdomen and the other on the chest.
  4. Inhale slowly through your nose and hold it for 4 seconds, your abdominal hands will be lifted while your chest hands will be barely moved.
  5. Hold your breath for 2 seconds, then slowly exhale through your mouth for 6 seconds.
  6. Repeat a few times until you feel relaxed.

Taking deep breaths can help reduce anxiety and make you more comfortable in social situations.

2. Exercise and progressive muscle relaxation relieve anxiety

Scientific research shows that exercise can help relieve anxiety, especially cardio exercise, such as jogging or brisk walking. In addition, progressive muscle relaxation (PMR) is also very effective, which helps release stress by consciously tensing and relaxing different muscle groups. Exercising methods such as yoga combined with deep breathing also have significant relaxation effects.

3. Careful preparation makes you more confident

To better cope with anxiety, you can prepare for social activities that may make you nervous in advance. For example, if you are about to attend a party and are worried that you won’t find a common topic, you can read some magazines, news, or social media content in advance and prepare something that can easily introduce the topic. If you are worried about feeling anxious before a party, try some deep breathing exercises to help yourself relax.

4. Start with small things and gradually adapt to social occasions

There is no need to force yourself to participate in large-scale social activities at the beginning. You can start by dining with close friends or family and gradually adapt to communication in public places. You can also try to make eye contact and say hello to strangers on the street to gradually strengthen your social confidence. Through small social practices, you will slowly build confidence and move towards larger social occasions.

5. Transfer attention from yourself

Social anxiety is often caused by over-focusing on yourself and worrying about how others judge you. To alleviate this anxiety, try to shift your attention to the people or environment around you. For example, listen carefully to conversations and ask about other people’s interests or travel experiences. Not only will this help you distract, it will also make you appear more sincere and interesting in the eyes of others.

6. Challenge negative ideas with rational thinking

Social anxiety is often accompanied by negative self-evaluation, especially excessive worry about other people’s perceptions. These ideas are often inaccurate and can exacerbate your anxiety. You can refute these negative thoughts by writing them down and using a more rational point of view. For example:

Negative thoughts : “I can’t handle it at a party, everyone will definitely feel embarrassed.”
Challenge thinking : 'I used to feel nervous, but I can stick to it every time. This time I will pass smoothly.'

In this way, you can reduce anxiety and change your mindset.

7. Use the senses to help calm your emotions

When you feel anxious, using the senses to help you relax is an effective technique. For example, listen to your favorite music, watch a favorite photo, or smell the scent you know. These simple sensory experiences can help you temporarily divert your attention and relieve anxiety. When you are feeling anxious, try some of these to see which one is best for you.


If you find yourself experiencing social anxiety, remembering these tips won’t work immediately, but through continuous practice and active trials, you will gradually feel more confident and relaxed. If you find it difficult to overcome these anxiety alone, a professional psychological counselor can provide more targeted help.

You might as well try Saike Psychological's self-test tool to see if you have symptoms of social phobia, and consider whether you need to seek professional help based on the results. Take the first step bravely, you are not alone.

Link to this article: https://m.psyctest.cn/article/NydaN4G6/

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