July 13, 2024

Everyone gets nervous in certain social circumstances and situations. Though if you have Social anxiety disorder (SAD) (also called social phobia), everyday events can become more challenging. You might feel more self-conscious and scared than others in social interactions. It can be due to low self-esteem.

It can be stressful trying to meet people when you have social anxiety. Luckily, Several ways can help you deal with social anxiety disorder. You should not hesitate if you need professional help, so consult a Psychiatrist in Lahore before it gets worse. The following six ways can also help in coping with Social anxiety. 

Ways to deal with Social Anxiety

  1. Practice Controlled breathing: 

Anxiety can make it tough to function in social situations. It can appear as physical symptoms, which include your breathing getting fast or shallow. It can worsen anxiety. Other signs that may occur include dizziness or breathlessness. In such instances, simple breathing techniques can be helpful. One such breathing is controlled breathing, for which the method is:

  • Sit in a straight and relaxing position. 
  • Relax your shoulders and body.
  • Put your hand on your belly and the other on your chest.
  • Breathe through your nose for 5 seconds.  
  • Hold your breath for 2 seconds or more, then let it out for 6 seconds.
  • Repeat this until you feel better.
  1. Adopting healthy habits:

Physical health can impact your mental health. Improving physical health can benefit your overall health. Exercising daily, such as some weight training and cardiovascular exercises, can make a difference. Other than that, a healthy and balanced diet can play a critical role in your overall health. Doing yoga can also be relaxing.

  1. Try not to decline invitations

Saying no to all the invitations can deprive you of creating a social and support network. Start accepting invites, and you may feel like going. It may be daunting initially, but it can help you get over your fear of social gatherings in the long run.   

  1. Stop trying to be perfect

Being a perfectionist can come in the way of your social anxiety. As you are anxious about how you look or talk, it can be hard to function in social situations. Some people believe being perfect can help them avoid the pain of blame, judgment, and shame. It can increase social phobia or social anxiety disorder.

  1. Use positive reinforcement

While trying hard to fit in with others, do not forget yourself. People with social anxiety disorder find it very difficult to be in crowds. As you add more socializing to your life, reward yourself with something you value. It can motivate you to go out more often. 

  1. Get help

Social anxiety can make you feel weird, awkward, or even afraid when it involves interacting with people. People with social anxiety often run from social interactions, but facing your fears can help you fight them, even if it means getting help. Consult the Best Psychiatrist in Islamabad, and they can assist you every step of the way.


Be patient when trying to overcome social anxiety, as it can require a lot of patience to change. Start with small steps when you feel ready. Set realistic goals, and most importantly, do not give up. Seek support from your family or friends. Try meditation, yoga, or other relaxing techniques. If you feel you are still unable to manage it, seek professional help. 

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