Friday, September 18, 2020

How to Reduce Anxiety in Social Settings


If you find yourself feeling anxiety when socialising with colleagues at work or even among family and friends, then follow these steps to reduce these symptoms.

This Page Will Help With 4 Problems:

social anxiety support
  1. Physical symptoms – you’ll learn how to feel more comfortable
  2. Psychological symptoms – you’ll discover ways to chill your mind out
  3. Emotional symptoms – I’ll show you ways to feel better in tough situations
  4. Behavioural symptoms – you’ll learn how to behave more relaxed

Step 1: Reduce Physical Symptoms

There are some key ways to reduce the effects of anxiety on your body. Here are some of them, in a nutshell.

Read: Dealing With Social Anxiety: 7 Problems & Solutions

Correct your breathing pattern

The way you breath affects your body in so many ways. Get it wrong (which is natural, especially during panic) and your anxiety worsens…

However, if you improve your breathing technique, you’ll find that anxiety attacks start to get better.

Exercise yourself daily

Using your body the way it was meant to be used will help you to undo many physical symptoms of anxiety.

Massage aching muscles

social anxiety support

A decent massage on tight muscles really helps. This is a great way of handling the physical symptoms of social anxiety disorder.

Correct your posture

Poor posture causes restricted breathing and poor blood circulation. You need your breathing and circulation to be working properly, to combat anxiety attacks.

Sleep better

The less sleep you get, the more likely you are to suffer from anxiety. A freshly woken, recharged mind is much more peaceful than one that hasn’t really relaxed yet after the previous day’s anxiety.

Dealing with panic attacks? My article How To Handle Social Anxiety Attacks may also help you!

Step 2. Stop Psychological Symptoms

Anxiety is stressful for the brain. Learn how to reduce the psychological symptoms associated with this disorder.

Read: Coping With Social Anxiety: 7 Techniques To Try!

Once stress is reduced, you can enjoy the non-anxiety-stimulating parts of your life more. Here’s some things you can do to relax your mind:

Practice sport

social anxiety support

This provides not only enjoyment, but also a sense of escapism from the rest of your life. The mind drops (forgets) the stressful things going on.

That ‘break’ from the rest of your life is invaluable for a more peaceful experience each day.

Watch TV, read books, play games etc

Do anything that involves doing something.

Don’t sit doing nothing because that gives you time for anxious thinking. Such internal judgement and analysis is useless – you cannot get anything from it. 

Do anything that takes your mind outside of your own head. 


Meditation is your mind’s version of a damn good scrub clean in the shower. It cleanses the mind, stripping it of all the unwanted thoughts that run around.

Listen to Binaural Beats

Binaural Beats are sound frequencies delivered to each ear through your headphones. They chill you right out due to the consistency variations of the frequencies. 

social anxiety support

It sounds like scientific bullshit, and I was sceptical, but I found them to work well – especially at night when I couldn’t sleep.

Essentially, when you feel overwhelmed, anxious or aggressive, Binaurals calm you right down so that your day can be more pleasant.

Consume ‘non-anxious’ food/drink

Many foods and drinks make you more likely to become anxious. The last thing you want is more stress than necessary, so avoid anxiety-related foods and drinks.

Step 3: Weaken Emotional Effects

The most vital thing in life is how we feel. Which is why we seek to reduce the emotional effects related to these anxieties.

Read: 5 Social Anxiety How-To Tips: Deal With It, Before It Deals With You

The article linked above will help you to reduce the effects of sadness, depression, shame, disappointment and more.

Coping when you think you’ve messed up a conversation

social anxiety support

When you feel socially anxious, it’s really easy to think you’ve ‘said the wrong thing’ or embarrassed yourself in some way. 

My tips (3.) will help you develop an attitude that can stop you feeling like you’ve screwed things up. 

Handling getting bullied

Bullying is very common in western parts of the world. You can’t overcome social anxiety disorder if you’re being bullied. 

Reducing loneliness

Loneliness is common in people with problematic social anxiety. The why is obvious; people make them feel anxious, so to steer clear of the anxiety, they avoid people. 

There’s only one simple, but hard to accept, solution to this, as detailed in that above linked article (3.)

Reducing the effects of comparison to others

social anxiety support

The competitiveness that is present in today’s society leaves a lot of people comparing themselves to others – and many feel disappointed at their ‘assessment’. 

There’s a better attitude you can take to this.

Overcoming depression

Depression hits many anxious people. The way the anxiety restricts one’s life, is the cause of it. I’ve experienced it and come out the other side. I’ve also written social phobia support tips on how to go about escaping depression yourself. 

My article How to Overcome Social Phobia: 7 Symptoms to Live Free may help you!

Step 4. Change Habits

If you behave as if you’re relaxed, even though you’re anxious, people will relax more around you – since they think you’re relaxed. 

Read: 7 Habits to Stop if You Have Social Anxiety Disorder

social anxiety support

Faking relaxation can, in time, can have the knock on effect of making you really feel relaxed. It’s a bit of fake it til’ you make it, and it works.

Click on the closest above blue link to find out how to emit a positive, relaxed energy by using new body language.

Other people will open up and enjoy your company more. When people react to you more positively, a reduction in the intensity of your anxiety is likely.

Emily Murdoch
Hi I write about health and fitness for women! You may contact me at

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