Smart Tips On How to Deal With Social Anxiety at Work

Social anxiety is a mental health condition that causes individuals to experience anxiety and fear in social settings, such as school, and work. Social anxiety can vary in each individual, and even people who don’t necessarily have a disorder can get overwhelmed when dealing with the social aspects of everyday life. However, interacting with others is inevitable and essential.

There are a plethora of career paths out there, but no matter which field of work a person will find themselves in, being able to communicate, network, and socialize are essential skills to thrive in any career. On the other hand, resumes and cover letters are essential to getting to that first step of landing a job. If you’re thinking ‘I wish I could use a cover letter writing service,’ you should know that it’s very much possible. Besides, it can help you land a job much faster.

This list aims to help those who struggle with becoming anxious around others at work.

1. Be Gentle to Yourself

It’s very important to understand that changing and improving takes time — it’s a process. People need to give themselves time to heal, grow, and transform. If workers want to overcome their social anxiety and ultimately become more self-confident, sociable, and make more valuable connections, it’s essential to take small realistic steps towards those goals. 

Making mistakes along the way, and taking time to change is a natural process. People should not discourage themselves, or be too harsh on themselves. This often leads to more frustration, instead of genuine growth. One should not try to idealize a certain outcome.

They should only be mindful of their progress, consistent with their effort, and accepting of their progress.

2. Do Not View Others as Hostile

It won’t be of any help to view other people as enemies. While certain individuals have bad intentions, most people will not try to harm you.

People with social anxiety are inclined to have a “me against the world“ mentality, and for the most part, they cannot help it, which is why this task is crucial to practice. Moreover, by viewing others as friendly, a person becomes friendlier in the perception of others as well.

Employees in the same work environment do inevitably get competitive, depending on the type of work, but making a connection with co-workers and building a network takes priority.

3. Confide in a Co-Worker

Employees can try to seek out a person they can trust, and confide in them by telling them their condition or issues. This can be therapeutic.

Additionally, a colleague can serve as your motivator, by applying the right type of pressure to the one who has social anxiety when they need them. For example, in situations before group meetings, public speaking, company parties, and so on. If you have social anxiety, you can talk to your trusted colleague(s) beforehand.

4. Breathwork and Meditation

Outside of work, people who have a problem with social anxiety can try the benefits of practicing these ancient oriental practices. Meditation and breathwork are proven to release serotonin if done right, which in turn stabilizes a person’s entire mood. A clearer mind and a good mood can exponentially help and improve the quality of the day.

5. Start Journaling

This one seems very simple, but it can be wonderfully effective and helpful. People with social anxiety can start by purchasing a physical journal, or even a digital one, depending on their preference. And whenever they feel overwhelmed at work, they can start writing in it.

The sheer act of writing down what one is truly feeling can feel extremely refreshing, almost like lifting a burden. Additionally, it helps people understand their emotional processes, because they can review and read what was going on internally. 

When done correctly, this method could be extremely helpful and insightful. 

6. Take Mental Health Days

People with social anxiety can use their free days to ground or pamper themselves. They can partake in activities that relax them, which will be beneficial to their mental health in the long run. The goal is to keep stress levels low.

7. Join a Support Group

Workers with social anxiety can seek out people who have the same issues as them and join in and become part of their group sessions. Not only will this be a chance to get used to larger groups of people, but it can also be extremely healing to be around people facing the same problems as one’s self. The others in the group can offer the person a level of understanding that other people cannot.

8. Listen to Music

When a worker feels overwhelmed, they can mindfully try to relax by playing a song or playlist that they know will help them soothe out their moods. Music can be extremely therapeutic, and depending on the situation, can be a quick fix to avoid making a situation worse.

Employees can start by compiling playlists in their free time with songs that they find enjoyable or relaxing, and at times where they feel set off, they can simply play them. If a person with social anxiety can build the habit of doing this successfully every time they feel as if their emotions might get the best of them, it can become a very simple but very helpful way to calm down. 

Wrapping Up

Since the degree of social anxiety varies in each individual, it is always recommended to seek the help of a professional, and not just rely on the tips given above.