Navigating Social Anxiety in an Introvert World
As someone who has struggled with body image, self-confidence, and self-bashing for pretty much my entire life, social events were my nemesis. Prior to the event, I would spend so much time worrying about how I looked, what I was wearing, if I had gained weight since people last saw me, would I say something stupid, or all of the above. In other words, I made myself feel completely sick just thinking about the impending event. I would then dread the event and spend the entire time wondering how soon I could leave without people wondering why I was leaving so early; once again, thinking about other people’s opinion before my own feelings. Just thinking about it makes me exhausted. But on the flip side, had I not gone to the event, I would’ve had a serious case of FOMO: wishing that I had the courage to accept the invite and embracing the opportunity to have fun and see my friends.
As an introvert, these feelings are 100% real and I am guessing that some of you reading this might be nodding your head having gone through similar emotions. So what is an introvert to do? How do we navigate social anxiety in an introvert world?
While I am definitely still a work in progress (aren’t we all?), I have compiled a few tips to cope with social anxiety and help quell those anxious feelings:
Identify your triggers
The first step in managing social anxiety is to identify what triggers your anxiety. It might be certain situations, such as large groups or public speaking, or it could be certain people who make you feel uncomfortable. Once you know what triggers your anxiety, you can start to develop strategies to manage those triggers.
Plan ahead
If you know you're going to be in a social situation that triggers your anxiety, plan ahead. Think about what you'll wear, how you'll get there, and what you'll say. Having a plan can help you feel more in control and prepared for the situation.
Practice relaxation techniques
When you're feeling anxious, it's important to practice relaxation techniques. Deep breathing, progressive muscle relaxation, and visualization can all help to calm your nerves and reduce anxiety. You can practice these techniques at home, so you're prepared to use them when you're feeling anxious in social situations.
Set boundaries
It's okay to set boundaries when it comes to social situations. You don't have to attend every party or event, and you don't have to spend time with people who make you feel uncomfortable. It's important to prioritize your own mental health and well-being, even if that means saying no to social situations that don't feel right for you.
Take breaks
If you're feeling overwhelmed in a social situation, take a break. Step outside for some fresh air, take a trip to the restroom, or simply find a quiet corner where you can regroup. Taking a break can help you feel more grounded and calm.
Focus on quality, not quantity
As an introvert, you may prefer 1:1 or small group interactions over large group gatherings. That's okay! Focus on building meaningful relationships with a few people, rather than trying to be friends with everyone. Quality relationships can provide a sense of connection and support that can help ease social anxiety.
Pick a walk-up song (this is my new favorite strategy!!!)
Find a song that makes you feel amazing. That song that makes you feel like a rockstar, like you can do anything. That song that makes you feel super confident and want to dance like no one is watching. Find that song, crank the volume LOUD and listen to it as you are arriving to your event. Gamechanger.
Navigating social anxiety as an introvert can be challenging, but it's possible to develop coping strategies that work for you. By identifying your triggers and using some of the strategies above, you can manage social anxiety and feel more comfortable in social situations. Remember, it's okay to prioritize your own well-being, even if that means saying no to social situations that don't feel right for you. But don’t jump too quick to missing an opportunity that may be full of great times and wonderful memories.
Share in the comments below how you prepare and handle social situations. You might be able to help someone who is struggling, or learn a new strategy from someone else ❤️
