Effective Techniques for Managing Social Anxiety

Living with an anxiety disorder can be incredibly disruptive and negatively impact your quality of life. Social anxiety is a type of anxiety disorder where an individual will feel anxiety or an intense fear about situations that could involve feeling scrutinized, judged, evaluated, or where they might meet new people. This fear can be so overwhelming that sufferers will avoid places or events that might be triggering, or if they manage to work through the event, they may experience debilitating symptoms up to and during the event.

Fortunately, there are effective options to manage social anxiety that can improve the quality of life for people living with this disorder.

1. Talk with a Therapist

Evidence-based therapies, like cognitive behavioral therapy (CBT), can help people living with social anxiety learn how to manage their disorder. In CBT, you can identify and challenge negative thoughts that fuel your social anxiety, develop coping skills, and learn social skills that can give you the tools to manage your anxiety.

2. Explore Specific Situations that Trigger Anxiety

Part of working with a therapist involves identifying specific trigger situations that make you anxious. You can confront your anxieties in a controlled and supportive environment by identifying and gradually being exposed to these feared situations, whether through visualization, virtual reality, or direct exposure. Over time, exposure can lead to decreased fear and avoidance of social situations.

3. Take Small Steps

Rome wasn’t built in a day, and overcoming social anxiety won’t happen overnight. One key to successfully managing anxiety disorders is to make incremental progress. For instance, if making or receiving phone calls is a trigger event, calling a loved one for a ten-minute chat is a small step toward healing.

4. Try Relaxation Techniques

When you live with anxiety, relaxation may seem like something you read about rather than something you actually experience. However, with a little trial and error, you can find one or more techniques that may help you find moments of calm and relaxation throughout your day. Some tips include:

• Autogenic relaxation involves using visual imagery and body awareness to help you relax and reduce muscle tension.
• Progressive muscle relaxation. In this method, you focus on slowly tensing and then relaxing groups of muscles.
• Meditation. Several apps offer guided meditations, which are a great way to start a regular practice—especially if you are new to meditation. Studies have shown that even five minutes of meditation daily can reduce stress.
• Purposeful movement. Regular, intentional movement through practices like tai chi, yoga, or a 20-minute walk can reduce stress and anxiety and improve relaxation.

5. Find Support

Living with an anxiety disorder—especially one that makes you avoid social situations— can be incredibly isolating. However, having a support network to rely on is pivotal to healing. A strong support network can provide emotional support, encouragement, motivation, perspective, and practical assistance. Additionally, having people you can rely on can mitigate isolation, which can often exacerbate anxiety symptoms.

6. Change Your Perspective

Changing your perspective is a crucial part of overcoming social anxiety. Shifting how you view yourself, others, and social situations can provide a more positive and realistic outlook on situations that make you anxious. You are taking steps toward managing your disorder by challenging negative thoughts, reducing self-focus, and building self-compassion.

7. Practice Acts of Kindness

A recent study by researchers at the University of Ohio found that engaging in acts of kindness reduces anxiety symptoms and improves life satisfaction. Additionally, kindness can increase overall happiness and improve self-esteem. Even a small gesture can have a great impact on everyone, including yourself.

8. Solve Problems Real-Time

Real-time problem-solving requires developing and using coping mechanisms like deep breathing, positive self-talk, or mindfulness. It can also increase your sense of control because when you take charge and resolve problems as they occur, you lessen feelings of helplessness and reduce catastrophizing, which is often associated with social anxiety.

Social Anxiety and Addiction

It’s not uncommon for individuals experiencing social anxiety to turn to alcohol or other substances as a form of self-medication to cope with their feelings of unease and self-consciousness in social settings. They might find that these substances temporarily help them feel more relaxed, confident, and better able to connect with others. However, this can lead to a cycle of using substances to numb emotional pain, followed by withdrawal and increased anxiety, resulting in further substance use.

According to the Anxiety and Depression Association of America (ADAA), about 20% of people with social anxiety also struggle with alcohol use disorders. While the short-term effects of alcohol can provide fleeting relief from the symptoms of social anxiety, alcohol can also increase anxiety, irritability, or depression.

If you’re struggling with social anxiety and substance use, reaching out to a mental health professional or addiction treatment specialist is crucial. They can provide the necessary support and treatment to address both conditions and help you build a healthier and more fulfilling life.

Additional Social Anxiety Resources

Living with co-occurring disorders, such as social anxiety and substance use disorders, can take a tremendous toll on your life. Fortunately, there are effective treatment options that can help you not only manage your anxiety but get you on the road to recovery from addiction.

While the most effective treatment approach will depend on a person’s specific needs and circumstances, on the whole, it is recommended that both mental health and substance use disorders are treated concurrently in a co-occurring disorder treatment program.

American Addiction Centers’ network of nationwide treatment centers offers co-occurring disorder treatment—a specialized program that provides comprehensive, integrated treatment for addiction and mental health disorders— using several evidence-based interventions to help treat both conditions simultaneously. Some of these treatments include:

• Cognitive behavioral therapy (CBT) — As mentioned previously, CBT is an approach that helps individuals identify and change negative thought patterns and behaviors that contribute to both anxiety and addiction.
• Dialectical Behavior Therapy (DBT) — DBT teaches skills for emotional regulation, distress tolerance, interpersonal effectiveness, and mindfulness, which can be beneficial for managing anxiety and reducing substance use.
• Acceptance and Commitment Therapy (ACT) focuses on accepting complex thoughts and feelings, clarifying values, and taking action toward meaningful goals. It promotes psychological flexibility and reduces reliance on substances.

These interventions may occur in both group and individual settings and residential or outpatient treatment.

Remember, recovery is a journey, and seeking professional help is the first step toward a healthier, hopeful, and more fulfilling life. To find out more about your treatment options, call us at today.