5 Ways to Manage Your Social Anxiety While at Work

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Working may be stressful, whether you have good social kills. On the other hand, working might be incredibly challenging if you have a mental health condition, such as social anxiety disorder. People suffering from social anxiety disorder are often overly concerned with how others perceive and respond to them, leading to feelings of inferiority. They may also struggle to engage with coworkers, customers, and bosses. Also, social anxiety can make it hard to do things with a group, like training sessions or team competitions.

Dealing with professional anxiety at work can be difficult enough, but adding social anxiety to the mix can influence your overall performance and raise your anxiety. Here are some suggestions for dealing with and coping with social anxiety at work.

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What is Social Anxiety

Social anxiety is often accompanied by bodily symptoms such as flushing, shaking, sweating, an accelerated pulse, and dizziness. While social anxiety might show up at parties, networking events, on a date, or in big groups, it is also quite frequent at work. Why? Simply said, work is an anxiety-inducing stimulus in a variety of ways.

1. Practice Makes Perfect

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Participating in a meeting, speaking on a crucial client call, or attending a networking event may be nerve-racking at the best of times, and considerably more so if you suffer from anxiety. It might help to practice ahead if you want to feel confident in certain situations and approach them without fear.

This might include practicing fake interviews with a trusted buddy. Or it may be writing up responses to questions that you can learn before a meeting or conference so that you have something ready to offer. The anxiety of saying the incorrect thing is what makes these conversations so stressful. However, by anticipating them, you will feel more secure and competent.

2. Pep Talk

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Work anxiety is frequently founded on dread, fearing that you will make a mistake, embarrass yourself, or upset your coworkers. Though it is tempting to let unpleasant ideas dominate your time at work, the wind urges you to put any negativity aside. Don’t dwell on the possibility that you’ll flunk the interview or blow the presentation. Don’t allow your inner critic to convince you that you’re the only one at fault in this predicament. Everyone experiences stress at work.

Instead of stressing before that major presentation, tell yourself that you’ve prepared carefully and know what you’re talking about. Or, if you’re apprehensive about meeting new colleagues, simply be yourself.

If you want to maintain your positive attitude throughout the day, chant a mantra whenever you feel stressed. A mantra may not only put your mind at peace, but it can also allow you to restart any worrisome thoughts.

3. Controlling Anxiety Through Breathing

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When we are nervous, our heart rate and respiration rate rise, leaving us dizzy, lightheaded, and even more agitated. So, focusing on your breathing to calm your body down is a great skill to utilize when you’re in an anxious scenario. You can do it anywhere, from stepping into a crowded conference room to speaking with a manager one-on-one.

The idea is to ride out your worried sensations and tell your mind that you’re secure so that you can start to relax. Take calm, controlled breaths, counting to four as you inhale and exhale. Continue in this manner until your worry begins to fade.

Focusing on your muscles, which may get rigid during an anxiety episode, is a comparable strategy. Relaxing your shoulders, hands, legs, and back will help you feel less physically stressed.

4. Diverting Your Attention

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You’re probably aware of the circumstances and tasks at work that give you the greatest anxiety. And the more worried you are about how nervous they will make you, the more power they will have over you. However, if you can acquire control of your thoughts, you will restore control. One method is to divert your attention to something else.

If approaching a place full of people makes you nervous, search for things that symbolize the colors of the rainbow. It gives your mind a goal to achieve, which keeps your worries under control. Instead of being concerned about the number of people in front of you, scan the room for a red object, an orange thing, etc.

5. Talk About It

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When you suffer from social anxiety, it’s tempting to believe you’re the only one who feels this way. However, you are not alone, particularly when returning to work. That fact, in and of itself, puts many people at ease.

Sometimes, just venting about your worries might help you feel better about whatever you’re going through. Tell a close friend how you feel about returning. In general, worry causes us to withdraw or hide, and discussing it with a trusted confidant relieves some tension.

Anxiety will always be there for many people, and, in certain situations, it may be a healthy reaction. However, if it interferes with your ability to function effectively at work, finding techniques to control it might be useful. And applying the approaches listed above is a fantastic place to start.

In Conclusion

Since contact is an important part of working for a company, social anxiety may be a big obstacle to success at work and in your career.

Before dealing with social anxiety at work, you must first grasp what you’re up against. A persistent dread of one or more social or performance circumstances in which the individual is exposed to unknown people or maybe scrutinized by others is called social anxiety. While there is no recognized origin of social anxiety, it may often induce a rush of panic and illogical thoughts and conduct.

You are constantly being assessed by others; you may be introduced to new circumstances; you are put on the spot and held accountable for your performance—there is pressure, and you want to do well. You are also usually tired from work, making it easier for your nervous system to fail.

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