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Effective Ways to Deal With Social Phobia

Author Wynter uses fiction to talk about his experience with depression.

“This is my letter to the world That never wrote to me” - Emily Dickinson -


Social Phobia Explained.

Social anxiety disorder is an anxiety disorder. It is characterized by the inability to participate in or withstand social settings due to extreme fear and distress; this sort of departure disrupts your everyday life and causes stress among many other manifestations. It is a chronic mental condition, but by learning various skills one could improve their ability to deal with social situations.

Avoiding Negative Symptoms.

There are physical, behavioral, and emotional symptoms associated with this disorder; the physical symptoms include fast heartbeat, trembling, sweating, dizziness, muscle tension, dissociation, trouble catching your breath, and nausea, emotional symptoms include anxiety and stress, while behavioral symptoms include the fear that other will notice that you are anxious, the fear to deal with strangers, worrying about embarrassing yourself and avoidance to participate in social interactions out of fear, these negative symptoms can be controlled by certain prescribed medication including several classes of antidepressants and beta-blockers, these medications could help patients be more under command in situations that trigger social anxiety.

Accepting it.

Acceptance is the first step towards treatment, one must not be overwhelmed by the idea that they have an anxiety disorder that determines their fate, it is a part of our brain wiring, and you are not flawed, you were just born to be like this, with a certain capacity for human interaction, and so you must accept who you are and embrace yourself.

CBT and ACT.

There are many psychotherapy techniques to enhance the social aspect of it. Social anxiety disorder is commonly treated with Cognitive Behavioral Therapy, its goal is to substitute irrational beliefs with practical ones, intending to eliminate negative thoughts, guilt, and mistaken beliefs, it is one of the leading therapy techniques out there, but the likelihood that CBT will help you depends largely on your willingness, besides, there is a therapy program called Acceptance and Commitment Therapy which emphasizes on acceptance as a way to deal with negative thoughts, it carries a host of benefits, teaching you how to utilize cognitive defusion which is the process of separating yourself from your inner experiences and not making a big deal out of your thoughts, and it also teaches you how to detach yourself from your intrusive thoughts and not devalue yourself based on your inner thoughts, also by encouraging you to stay mindful of your surrounding you can achieve so much progress with this treatment method.

Control your breathing.

It is often recommended that you do breathing exercises as a way to cope with anxiety; such exercises help people slow their heart rate and feel calmer. There are so many types of breathing techniques that help with anxiety, some of which are deep breathing, mindful breathing, and Diaphragmatic breathing.

Gradual interactions.

Adjusting yourself to social situations can be easier said than done, but there is actually a treatment program under behavioral therapy that regards this subject, it is called exposure therapy, based on the idea of alleviating your distress not in the short term but in the long term, by exposing yourself gradually through situations that cause alarm, it is straightforward and a useful treatment method.

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Exercising and Meditation.

Engaging in exercise diverts you from the very thing you are anxious about, it also reduces muscle tension and changes brain chemistry, it is important for the availability of anti-anxiety neurochemicals, regular exercises help you bolster resilience and deal with negative emotions, and practicing mindfulness meditation as well gives you a sense of calm and peace that affects your emotional well-being.

Write in a Journal.

Journaling about your feelings is linked to decreased mental distress, it can help lessen the feelings of distress, and it is a highly recommended stress-management tool that can help you explore your fears and face them.

Counter Negative Thoughts.

The way you counter negative thoughts is by observing your thoughts and working on identifying and labeling cognitive distortions. And replacing those negative thoughts with much more realistic and rational ones, a helpful technique could be to ask yourself what would you say to a friend in this situation.

Becoming Aware of Other People’s Vulnerability.

Understanding that nobody is perfect is a great step for coping with social anxiety, acknowledging that some things are bound to happen and that people can be judgemental sometimes is a great way to carry on with your social life, people will criticize you and make you feel bad about yourself, but you must not let it let you down.

Reframe your Thoughts and be Good.

The essential idea behind reframing is that you change your point of view to change your perspective and behavior, using cognitive reframing can help you become more resilient in the face of life's challenges, also treating others well will help you close the door to bad encounters and will help you feel good about yourself which happens to reduce anxiety across many situations.


This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

© 2022 Wynter Northfield

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