Social distancing and choosing to work at home have made more people feel anxious when leaving their houses. The anxiety may be normal as you feel out of your element when interacting with others after long seclusion in your home. However, if the anxiety persists even when you try to integrate with others in a social setting, you might have developed social anxiety disorder Flowood. Unfortunately, social anxiety pops in social situations, inhibiting you from enjoying the interaction. These tips might help you overcome social anxiety.
Control Your Breathing
Anxiety can affect bodily functions making it difficult effectively, as you would develop fast and shallow breathing. The shallow breathing might make you dizzy and suffocated, making you more anxious. Thus, you should try to control your breathing in an anxiety-inducing situation. You will sit with the back straight and relax your shoulders, then put one hand on your belly and the other on the chest. Then breathe slowly through the nose until the lungs are full, then hold your breath for two minutes and let out the air through the mouth for six seconds. You can excuse yourself, find a bathroom and practice these relaxation techniques before returning to socialize.
Use Progressive Muscle Relaxation
Physical activities like jogging, walking, and connecting with nature might lower anxiety. Progressive muscle relaxation, which involves flexing and relaxing a group of muscles in the body, may lead to relaxation. Moreover, guided meditation and yoga might lower the heart rate and blood pressure. Yoga alleviates moods, improves muscle function, and lowers anxiety.
Prepare Before Engaging With Others
You should plan ahead of any social situation which makes you nervous, as planning can help you feel confident. Although you might want to avoid anxious social situations, improving confidence and facing the situation is better. For instance, you may read magazines and trending topics when going for dates as it helps you find a few topics you can discuss. You will feel confident enough when you know what you will talk about, but you should be flexible to talk about other things and let the conversation flow naturally.
Start Small
You may avoid jumping into bid social situations and schedule meals with friends or family in a public restaurant. You can gauge your reaction when interacting with loved ones in public spaces. You can ease anxiety by keeping eye contact with other people on the street and in the grocery store.
Focus On What Is Happening
You should avoid putting the focus on yourself and concentrate on what is happening in your environment. If you listen to the conversations and reply whenever possible other people will not notice you are anxious.
Most people might struggle with anxiety after spending time at home during the pandemic and choosing a work-at-home schedule. However, you should not let anxiety prevent you from engaging in and enjoying social situations. You should practice breathing techniques that increase oxygen intake and alleviate your confidence. Then practice guided relaxation techniques like meditation and yoga to improve your mood, and prepare before engaging with others. Other people might not notice you are anxious if you focus on the conversation and observe how others are acting while flowing with the conversation.
