Many people feel anxious when they have to deal with other people. Figuring out why we’re nervous in these situations is the first step in dealing with and overcoming our anxiety. Today, we’ll discuss the reasons, symptoms, and best ways to deal with social anxiety.
What Causes Nervousness in Social Situations?
1. Fear of Judgment or Rejection
One of the main reasons we worry is the fear of being judged or rejected by others. This fear stems from both societal standards and personal doubts. When we worry about how other people see us, our anxiety levels rise, making even small talk seem difficult.
You may want to read: Why Do I Get Nervous In Social Situations: Unlock Confidence
2. Lack of Self-Confidence
Low self-esteem can make social nervousness worse. It’s hard to interact with others confidently when we don’t believe in our skills or feel like we’re not good enough. This question in ourselves makes us nervous, which makes us doubt ourselves even more.
3. Past Negative Experiences
Bad or upsetting experiences can affect how we feel about social settings. For example, if we’ve been laughed at, embarrassed, or rejected before, our thoughts may connect social situations with possible harm, which can make us nervous.
4. Overthinking and Self-Criticism
It can make your anxiety worse to think about every word and movement you make in a social situation. We might be too hard on ourselves because we’re afraid that others will be tough on us for any mistake we think we’ve made.
5. Biological and Genetic Factors
For some people, being nervous in social settings may be caused by their biology or genes. People who have a family background of anxiety disorders may be more likely to boost social anxiety themselves.
Recognizing the Symptoms of Social Nervousness
Knowing the mental and physical signs of social anxiety can help us figure out what’s wrong and fix it. Some common signs are
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Physical Symptoms: Sweating, rapid heartbeat, dry mouth, trembling, or nausea.
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Emotional Symptoms: Extreme fear, self-consciousness, or a sense of approaching catastrophe.
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Behavioral Symptoms: Avoidance of social situations, difficulties establishing eye contact, or hesitancy to talk.
How Nervousness Affects Social Interactions
When we’re nervous in social settings, it can make it hard to communicate clearly. It might cause:
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Avoidance Behavior: We might avoid all social events, which reduces our chances of connecting with others and growing.
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Misinterpretation of Signals: Nervousness can cause us to lose our cool, leading us to misinterpret social cues and overestimate how badly people will react.
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Less Participation: Anxiety can cause us to not participate as much in talks, which can make us feel alone.
Effective Strategies to Overcome Nervousness
1. Practice Deep Breathing Techniques
Taking deep breaths can help you cool down. Before going out with others, take a moment to slowly breathe in and out through your nose, holding your breath for four counts. This easy habit can help ease the physical effects of worry.
2. Challenge Negative Thoughts
Instead of doubting yourself, say good things to yourself. Think about the times you got along well with others in the past and focus on your skills. By changing the way you think about negative thoughts, you can have a better attitude about social settings.
3. Gradual Exposure to Social Situations
Start small and slowly expose yourself to more social situations. Talk to people one-on-one and work your way up to bigger groups. Over time, this method will help you get used to being afraid of social situations.
4. Improve Communication Skills
Learning to talk to people well can boost your confidence. To be more interesting and confident, listen actively, maintain a good stance, and make eye contact.
5. Seek Professional Help
If you feel nervous all the time, talking to a doctor or counselor can help. Cognitive behavioral therapy (CBT) and exposure therapy have been shown to help people with social anxiety.
