Self Improvement

How to Deal with Social Anxiety?


The world is full of people and the current population is close to 8 billion. When you go out in public do you feel like you are being judged?

Or you feel like people are talking about you which leads to difficulty in breathing and gives the feeling of going home and never going out in public. That my friend is the feeling of social anxiety.

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Anxiety is the body’s natural response to stress. It’s a feeling of fear about what’s to come. It is natural to experience anxiety before taking an exam or before performing in front of people. Symptoms of anxiety include heavy breathing, increased heart rate, sweating, feeling uneasy and weak etc.

In today’s world many people have social anxiety. It is caused by becoming anxious in public situations and in crowds. Social anxiety can make enjoying life difficult as the person is not able to enjoy life normally.

Social anxiety can cause difficulty in crossing roads, giving interviews, excelling at work and many more places.

So here are some things you can do to help yourself with social anxiety.


It is scientifically proven that when we move our body or exercise then the body releases endorphins. This is related to elevating the mood and refreshing the brain. Exercising helps in clearing the brain and shifting your focus from your problems ,thinking about the future to just focusing on the exercise.

So next time if you are mind is feeling foggy and you are not able to concentrate then try taking a short walk and you might feel better.

Drinking Water

Water has been shown to have natural calming properties. The human body is approximately 60% water. For all the functions like digestion, respiration, endocrine etc water is needed to transport the substance as well as remove them.

In the long journey of keeping the body alive water serves as a basic carrier of substances. The lack of water in body results in headaches, muscle pain, fatigue, mood swings and many other discomforts.

Your daily life depends a lot on your health so increasing the amount of water can help in improving your overall heath and your overall life.

Raking Deep Breaths

Breathing is an essential part of life, and it can also serve as a natural stress reliever. Taking deep breaths in a slow motion forces the body to stop thinking about the problems and issues in the head and transfers the whole focus on breathing slowly.

This makes the heart rate normal and calms the body giving a clear understanding of the situation you are going through. Deep breathing can be done at any place like before an interview or whenever you are feeling uneasy.

The Counting Technique

If you are feeling anxious this technique can help calm your thoughts down. Observe the world around, you and count.

  1. Five things that you can name. These can be objects, spots on the wall, or a bird flying outside. The key is to count down those five things.
  2. Four things you can touch. This can be the ground beneath your feet, the chair you’re sitting in, or your hair that you run your fingers through, your shoes etc
  3. Three sounds that you can hear These can be external or internal, like a fan in the room, or internal sounds, like the sound of your breathing
  4. Two things you can smell. Maybe that’s the perfume you’re wearing or the pencil you’re holding. If you cannot smell anything then try smelling your hands or the clothes you are wearing.
  5. One, notice something you can taste inside your mouth. It may be the aftertaste of your breakfast or the fresh taste of your toothpaste.

Balanced Diet

non-nutritious diet can affect how you feel every day. Lack of vitamins and minerals can affect your body and make you feel tired and not able to think properly. With a balanced diet your body can think clearly and make you feel better. 

You can also try to wear citrus fragrances while working as they tend to be refreshing and make you feel less tired.


Journaling refers to writing the thoughts that you are having in your mind on a piece of paper or in a diary. This process helps in channelling your emotions and clearing your head. While journaling you can write whatever is going on in your mind and feel more in control of your problems. you can try journaling with pre given prompts like :

Describe a time when you felt fulfilled.

Where were you?

What were you doing?

What about that moment felt so satisfying?

Anxiety is not an enemy it is just your body’s and mind’s way of protecting you against any harm that can affect you.

Having anxiety is normal and common like a common cold. You can treat it just like common cold, take care of yourself, seek help if needed, keep yourself away from things that can cause it and work on it.

Social anxiety is not easy to deal with, but it can be controlled and made peace with. Seek help if you ever feel alone. You are not alone, and anxiety is not the end of the world , it can be controlled and handled.


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