10 tips to deal with the fear of communicating with people

We tell you how to learn how to manage your well-being so that social phobia does not interfere with a full life and communication in society.

A noisy party with friends, where there are many unfamiliar guests, an important conference with new business partners, or dinner at a dacha with distant relatives - all these events can cause anxiety, panic and become a serious test. According to the Social Anxiety Association, fear of communication with people in the modern world is the third most common problem associated with a person’s mental health.

10 tips to deal with the fear of communicating with people

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To keep calm at the event, first of all release stress before you are in the company of strangers.

Active exercise in the gym will help burn excess adrenaline, thanks to which the body will tire.

In preparation for each meeting with new people, develop a certain model of behavior. Having a plan will help to overcome a feeling of self-doubt and keep control of any situation. Prepare several conversation topics in advance. Common questions will also be suitable: "What do you like to do in your free time?", "What was the last book you read?" Many people like to start talking about themselves.

Get ready to keep up the conversation on topics that are now popular: sporting events or new movie distribution. Do not forget to give compliments to your new acquaintance, this will put them to you.

10 tips to deal with the fear of communicating with people

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Once at the party, look for a more peaceful place. For example, a patio where you will not feel so much pressure from an unfamiliar crowd.

Before joining a new company, talk with close friends whom you know well and with whom you are always comfortable.

Do not forget to breathe correctly: slow breathing (inhaling and exhaling for eight counts ) will help to overcome the feeling of anxiety in any situation.

10 tips to deal with the fear of communicating with people

Photo: shutterstock. com

To overcome stress during an important dinner, make all your senses work actively. For a moment, pay attention, for example, to the smell, taste of food, sounds coming from the kitchen, or the color of the ingredients in the salad.

The idea of ​​this strategy is simple: paying attention to what you see around, you switch your attention from yourself and thus get rid of uncertainty.

Be sure to consider the "path to retreat." Remember: you can leave the party at any time and do not have to stay until the end.

10 tips to deal with the fear of communicating with people

Photo: shutterstock. com

Create a soothing mantra for yourself and do not be afraid to use it often.

Each time you feel restless, repeat words or phrases that remind you that anxiety is just a feeling that gives rise to wrong thoughts. “It doesn’t bother anyone,” “it matters little” - your mantra may consist of a single word or a quickly pronounced phrase. Everything is suitable here, which will help to switch attention from disturbing thoughts to calm.

Do not get used to relaxing with alcohol. Excessive consumption of alcoholic beverages can make you even more susceptible and anxious, and sometimes bring unpleasant consequences, from which you will feel awkward.

Do not consume a lot of caffeine or sugary drinks; herbal tea is best.

10 tips to deal with the fear of communicating with people

Photo: shutterstock. com

Do not avoid uncomfortable situations in everyday life, sometimes it is useful to be in them. For example, deliberately pay for a large purchase in a store with only coins. You will feel the dissatisfied looks of others, but this experience will help to understand that looking stupid is not the end of the world.

Write down thoughts that come to mind after situations that cause anxiety. "Everyone will judge me," or "They will think that I am wrong," "I am so boring," or "No one will speak to me." Then, for each such thought, write down the answers to the questions "Is this 100% true?" “The worst thing that can happen if it turns out to be true?”, “How can I handle this?” Combine these answers into several references that you will re-read each time before being in the company of strangers or in an uncomfortable environment.

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