Tackling social anxiety

In this day and age of social media where the number of likes on one’s pictures is directly proportional to the number of filters used on them, the fear of being scrutinised is very prevalent. Unfortunately, one cannot simply cover up one’s insecurities with a filter or overcome that feeling of palpitation when it comes to being present at social events. Dr Diana Monteiro, a counselling psychologist, shares some tips and tricks to deal with social anxiety better.

• To get your heartbeat down, breathe in through your nose and breathe out through your mouth. Repeat this 10 to 15 times.
• While at an event with a lot of people, visualise yourself in a safe and calm place — be it your bedroom or the beach.
• If you are dreading the idea of interacting with people even before you are at the event, visualise yourself talking to people and having a decent time. That will train your brain for the real situation.
• Positive self talk is also very effective. Don’t be unrealistic about it, but be positive. Tell yourself things like, ‘I can handle it...’ and ‘I don’t have to be gregarious but just friendly...’
• If you think people are looking at you in a negative light, look for proof. Are they turning their backs at you? How many people from the crowd are actually doing that? (You’ll find that they’re not many) Then, give yourself positive alternatives about what they may be thinking. Maybe they just like what you’re wearing!
• To manage social anxiety, you have to confront it. The more you stay away from social events, the more anxiety builds. So, expose yourself, attend social gatherings, small ones first and then the more scary ones.