How to Cope with Social Anxiety Disorder

6 min readMay 29, 2022


By Dr. Ryan C. Warner

How to Cope with Social Anxiety Disorder (Image Source: Shutterstock)

It is normal to have some anxiety when speaking in front of large crowds or being around others. Some people feel this same kind of anxiety during regular social interactions at work and with friends, and it can cause serious problems. Having a social anxiety disorder can make it harder to live your best life and find happiness and success.

There is hope for people living with social anxiety. Traditional and ancient treatments have a lot of useful wisdom and advice. Modern medicine and psychology have exciting new therapies, treatments, and philosophies. You don’t have to go it alone. There are many resources available for almost every individual and every problem.

Follow along with me today and learn how to get rid of anxiety and better enjoy the company of others.

Social Anxiety Treatment

Social anxiety disorder (also called social phobia) is a mental health condition. It is an intense, persistent fear of being watched and judged by others. This fear can affect work, school, and other day-to-day activities.

The first step to solving any problem is to commit to finding a solution. When you have a social anxiety disorder, it is easy to rationalize it away and blame your fears on something else. People with social anxiety can benefit from healthy interventions. In fact, it’s a good idea to look at yourself as a strong and capable person who has room to grow and learn. Changing your frame of mind is a powerful tool that can help you turn problems into solutions and weaknesses into strengths.

The First Step to Solving Any Problem Is to Commit to Finding a Solution. (Image Source: Shutterstock)

There are practical strategies you can use when you feel social anxiety. The most important step is the first one. State what makes you fearful in social settings. Just acknowledging that you have a fear and identifying what it is can decrease your level of anxiety.

Identifying your triggers can give you additional help. Is there a certain kind of person, a topic of conversation, or a particular setting that makes you feel uncomfortable? Write these down and become more aware of how they impact your feelings. Minimize your contact with these triggers until you are strong enough to overcome them.

Practicing mindfulness can help you learn to overcome your triggers. There are meditative techniques, yoga practices, breathing exercises, and other tools that can help you improve your mindfulness.

Fix Anxiety with DIY Techniques

Anxiety doesn’t always require professional intervention. Everyone faces small anxiety-causing events every day, and people can usually brush them off. There are things each person does to cope with these stressors.

Get a Pet

One of the most popular anti-anxiety hacks is to get a pet. Building a healthy relationship with an animal is a source of great joy. You can get a dog or a cat, but sometimes, you don’t have the room for a large animal. Birds, hamsters, guinea pigs, and even fish are also good for your soul.

Building a Healthy Relationship with an Animal is a Source of Great Joy. (Image Source: Shutterstock)

Take a Friend

It is easier to face social situations when you don’t go it alone. When you are invited to a party or have the opportunity to interact with others socially, ask a friend to go with you. It is especially helpful if your friend knows you have social anxiety. Having a wingman can have a calming effect that is surprisingly powerful, helping you feel grounded and safe. And you don’t have to stick with just one friend. Some people prefer to attend social functions with a small group of friends. The more supportive people you know who are there, the easier it can be.

Over time, your level of comfort will increase. Once you are very comfortable, you can expand your amount of social contact. You can repeat this process until you are comfortable in almost any social setting.

Find Natural Remedies

Physical exercise for anxiety is a good long-term treatment. I like to work out every day for an hour, and when I do, I experience dramatic improvements in my mood. My anxiety goes down and my optimism goes up. I have more energy and I feel stronger and more capable of facing the challenges of the day. Cardio workouts are especially helpful to burn off stress and increase positive energy.

Cannabinoids like a CBDistillery Product are safe and effective OTC medicines you can use that will help reduce anxiety.

Breathing Exercises for Anxiety

I’ve often been asked for fast and easy solutions to anxiety. Fortunately, I always have an answer. Breathing exercises are very effective at reducing anxiety, and they work very quickly. When I feel anxious, my first response is to take a really deep breath. Because I have a history of practicing breathing exercises for anxiety, it often does the trick immediately.

Breathing exercises are an important part of meditation, yoga, and many mental health exercises. Some are short and simple, like the single deep breath I mentioned, and some are more complicated.

Relieve Stress & Anxiety with Simple Breathing Techniques ︱AskDoctorJo

Box breathing is one exercise that is recommended for acute anxiety. It’s also recommended for people who have trouble falling asleep.

Your therapist can teach breathing techniques and help you practice. If you don’t know how to find the right therapist, ask your primary care provider for a referral. Mental health professionals will help you find someone who is ideal for you so you can heal social phobias and live your best life.

Professional Healing for Social Anxiety Disorders

In some cases, nothing you do by yourself can cure your social anxiety disorder. Support from therapists, coaches, and other mental health professionals can make your progress easier, and even make it enjoyable. You don’t have to go it alone.

Professional therapists will often use psychiatric medications combined with therapy. Cognitive behavioral therapy (CBT) is one of the most effective modes of treatment. Once you are familiar with CBT, you can do it on your own, and it doesn’t have to be combined with medication to be effective. There are even apps like Woebot that can assist you in your CBT practices.

Group Therapy is Another Effective Treatment for Social Anxiety. (Image Source: Shutterstock)

Group therapy is another effective treatment for social anxiety. Everyone involved knows you have anxiety, and they have it, too. The common struggle makes it easier to relate and can help create a bond between you and the other members of the group. They share your fears and are motivated to help you improve. Working through social anxiety in a group setting addresses the problem head-on in a gentle and considerate way.

I recommend that you commit to act on your social anxiety today. Make an appointment with a therapist or a lunch date with a close friend. Commit to telling them openly and honestly about how you feel and your desire to improve your mental health. If you take the time and effort to address your anxiety, you’ll be on the path toward feeling better.

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