Even after gettingtreatment, you may find that you lack some of thesocial skillsneeded to connect with people effectively.
Learn more about how to talk to someone if you have social anxiety.
It is unclear whether social anxiety leads to real or perceived social performance deficits.
Verywell / Jiaqi Zhou
The research has so far had mixed results.
One study found that people with SAD remember their social performances as being more negative than they actually are.
Social Skills Training Tips
Communication is about more than just speaking.
By merely being present, things will improve, sometimes invisibly, as you become more accustomed tosocial situations.
Below are a variety of techniques to try that can help.
In the long run, physical exercise has been shown to decrease anxiety and depression whileboosting overall mood.
you could start feeling the stress-relieving effects of exercise after just one session.
venture to work up a sweat before your next social outing and observe how you feel.
Maybe you are less nervous leading up to, during, or after the event.
If you do know one or two people, you’re free to start by talking to them.
If you don’t know anyone,introducingyourself to one person is a great start.
Pace yourselfyou don’t need to rush or talk to everyone in the room.
Maybe you repeat to yourself, “I am at ease,” or “I can relax.”
you could say anything that reminds you that you’re not in any real, physical danger.
Alcohol can also contribute to feelings ofirritabilityand depression.
You’re also less likely to act like yourself if you’remisusing a substance.
People take this as a sign that you are friendly and available for conversation.
Take a look at their body language.
Some people may look like they are unavailable.
Maybe they’re on their phone, looking down, and their body language indicates they’re closed off.
If this is the case, there’s no need to force a social interaction.
Maybe you wait a moment to see if theirbody languagechanges.
Self-Care
If you have social anxiety, you know that social interactions require a lot of energy.
It’s important that you replenish your energy and your mental health after you interact with people.
see to it you taketime to relax.
Self-care looks different for everyone, but some ideas include:
Self-care also means not being hard on yourself.
This means not interrupting someone else when they are talking.
Avoid checking your phone or looking somewhere else while you talk or while someone else is talking.
Maintaining eye contact will let the other person know you are listening.
Leaving a conversationshould be as graceful as possible, too.
It’s a good idea to have someconversation startersin mind.
You might start up a conversation based on an observation on your surroundings.
No matter what the topic is that you start with, remember that conversations are fluid.
Listen to what the other person says and be flexible when it comes to subject matters.
You might attempt to start a conversation with someone who doesn’t respond.
That’s okay, too.
People tend to prefer genuine interactions than a template for conversation.
Being your authentic self will create more authentic conversations.
Maybe you base your question off a common interest.
Here again, body language is key.
Avoid Overthinking
You might be nervous during the conversation.
Be in the moment.
View each conversation you have as practice.
Reframing your experience can help you avoid the pitfalls ofperfectionismand allow you to enjoy the moment more.
Even the smallest interactions can turn into friendlier encounters and good conversations.
But not every conversation needs to be long or in-depth.
These behaviors may include:
Body language awareness goes a long way.
In fact, good posture is linked with feeling more confident.
We all have social mishapsit’s humanbut it is only by making mistakes that we can learn and improve.
SST is often taught by a therapist or teacher in a group setting.
SST can help you learn to communicate more effectively, be a better listener, and overcome social anxiety.
Maybe, but remember that talking to people online isn’t the same as talking to them in person.
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Harvard Health Publishing.Can exercise help treat anxiety?.
Harvard Health Publishing.Relaxation techniques: Breath control helps quell errant stress response.
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