Social panic is an anxiety disorder characterized by intense fear of social situations in which the person feels observed, judged or negatively evaluated by others. This condition can significantly interfere with the lives of those who suffer from it, limiting their ability to relate, work or study normally. However, there are strategies and actions that can help overcome social panic and regain control over our social life.
1. Identify your irrational thoughts
The first step to overcoming social panic is to identify the irrational thoughts that fuel your anxiety in social situations. Many times, our negative beliefs about ourselves and others are distortions of reality that we must learn to question and replace with more realistic and positive thoughts.
Recommended practice:
Take A diary of your thoughts during social situations that make you anxious. Identify negative thought patterns and work on changing them with more balanced and constructive statements.
2. Practice gradual exposure
Gradual exposure is an effective technique for overcoming social panic. It consists of progressively exposing yourself to situations that generate anxiety, starting with those that are less threatening and moving towards the most challenging. With constant practice, your level of anxiety will decrease and you will gain confidence in yourself.
Recommended practice:
Establish a hierarchical list of social situations that generate anxiety, from the most easy to the most difficult. Start practicing with the simplest situations and advance at your own pace.
3. Learn relaxation techniques
The anxiety we experience in social situations can manifest itself through physical symptoms such as tachycardia, sweating or tremors. Learning relaxation techniques, such as deep breathing, meditation or yoga, can help you reduce the intensity of these symptoms and calm you down in times of anxiety.
Recommended practice:
Reserve a few minutes a day to practice relaxation techniques. Experiment which of them is most effective for you and incorporate it as part of your daily routine to reduce stress and anxiety.
4. Challenge your negative beliefs
On many occasions, social panic is fueled by negative beliefs about ourselves and our social skills. It is important to challenge these irrational beliefs and replace them with more positive and realistic thoughts that build our self-confidence and self-esteem.
Recommended practice:
Identify a negative belief about yourself related to social situations and question its veracity. Look for evidence that contradicts that belief and build positive affirmations that help you counteract it.
5. Seek support from trusted people
Having the support of trusted people can be of great help in overcoming social panic. Sharing your fears and concerns with friends, family, or mental health professionals can provide you with a safe space to express yourself and receive the support and guidance you need to face your fears.
Recommended Practice:
Find someone you trust and share your experiences and emotions related to social panic. Don't be afraid to ask for help or seek the support of a specialized therapist if you consider it necessary.
6. Practice self-care
Self-care is essential to maintain emotional balance and overcome social panic. Paying attention to your physical, emotional and mental needs, and dedicating time to activities that provide you with well-being and happiness, can help you strengthen your self-esteem and face social situations with greater confidence.
Recommended practice:
Establish a self-care routine that includes activities that you enjoy and relax, such as exercising, reading a book, taking a hot bath, or practicing hobbies that you are passionate about. Prioritize your well-being and dedicate time every day to taking care of yourself.
7. Set achievable goals
Setting achievable and realistic goals is important to overcome social panic in a gradual and sustained manner. Setting concrete, measurable goals will allow you to focus your efforts on specific areas of improvement and celebrate your achievements as you progress in your improvement process.
Recommended practice:
Define a goal related to the social panic that you would like to achieve and break down the path to achieve it into small steps. Celebrate your progress and recognize your efforts, no matter how small, to stay motivated and focused on your goal.
8. Practice Empathy and Compassion
Empathy and compassion are not only important social skills, but also powerful tools for overcoming social panic. Practicing empathy towards oneself and others, cultivating understanding and acceptance, can help you reduce self-criticism and improve your interpersonal relationships.
Recommended practice:
Practice listening Activate and empathize in your social interactions, focusing on understanding the emotions and needs of others. Learn to treat yourself with kindness and compassion when you face challenging situations, recognizing your worth and your ability to overcome.
9. Experiencing positive social exposure
Positive social exposure consists of actively seeking pleasant and rewarding social situations that allow you to experience positive emotions and reinforce your self-confidence. Engaging in activities that you enjoy and that make you feel good in the company of other people can be an effective way to overcome social panic.
Recommended practice:
Identify social activities that you find pleasurable and challenging at the same time, such as joining an interest group, taking classes in something you are passionate about, or participating in social events that motivate you. Allow yourself to enjoy social interactions in a positive and constructive way.
10. Celebrate your achievements and progressRecommended practice:
Take a record of your achievements and progress in overcoming social panic, whether big or small. Celebrate each milestone achieved, recognizing your dedication and your courage to face your fears. Remember that each step you take brings you a little closer to the social freedom you want.