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6 Lifestyle Changes to Manage Social Anxiety
It’s normal to feel anxious when you’re meeting a new group of people or are at a party flying solo, but when that anxiety starts to interfere with your daily activities, you have an anxiety disorder, specifically social anxiety disorder.
At Sidhu Psychiatric, board-certified psychiatric mental health nurse practitioner Kanwaljit “Kavi” Sidhu NP-C, PMHNP-BC, and her team understand just how difficult it can be to experience anxiety no matter what you do to try and prevent it. Fortunately, there are treatments we can offer to help mitigate the problem. We also have six lifestyle changes you can make to manage your social anxiety. Here’s what you need to know.
More about social anxiety disorder
Everyone feels a bit nervous or apprehensive when they go on a first date or give a presentation to a large crowd. With social anxiety disorder (also called social phobia), however, everyday interactions — like asking for help locating an item at a store — cause significant anxiety, self-consciousness, and embarrassment, as you fear being judged negatively by others.
Fear and anxiety lead to avoidance behaviors that can disrupt your life. You may struggle to get to work or go to a party or sports activity, or you may go out of your way not to contact someone about fixing your car or babysitting the kids. This kind of severe stress can affect your relationships, daily routines, and many other activities.
Social anxiety disorder generally begins in the early to mid-teens, though it can sometimes appear in younger children or in adults.
Social anxiety is often accompanied by physical symptoms, and a person with the disorder may fear the manifestation of those symptoms, which include:
- Blushing
- Rapid heartbeat
- Trembling
- Sweating
- Upset stomach or nausea
- Trouble catching your breath
- Dizziness or lightheadedness
- Feeling that your mind has gone blank
- Muscle tension
The display of such symptoms becomes another source of anxiety and fear.
6 lifestyle changes to manage social anxiety
Medication and some form of psychotherapy can help you overcome many of the obstacles you face with social anxiety disorder, but there are lifestyle changes you can make to improve your condition as well.
1. Prioritize sleep
Sleep is directly connected to your mental health state. Chronic sleep problems affect 50-80% of patients in an average psychiatric practice, compared with 10-18% of adults in the general population of the United States.
Adults should get seven to nine hours of sleep each night, going to bed and waking up at the same time each day, even on weekends.
2. Stay active and go outside
Daily exercise, even just going for a walk, can help alleviate symptoms of anxiety and depression.
Moving your body stimulates production of serotonin and endorphins, the body’s “feel good” molecules, helping you manage stress. Working out may also help reduce fatigue and tension and elevate your mood.
Practicing yoga has been shown to relieve stress and anxiety through controlled breathing and physical focus.
3. Focus on good nutrition
When we’re stressed, we often go for comfort food rather than what our body needs. Speak with a dietician to get personalized advice, and spend some time thinking how you can incorporate healthy foods into your day. One good tip is to think about healthy snacks, and prepare them in advance. That way, when you get hungry, you’ll have something nourishing to grab.
Make sure, too, to drink enough water, as even mild dehydration can impact mood. Better yet, before you snack, drink a cup of water. It makes you feel fuller, so you don’t overeat.
4. Avoid or limit alcohol and other substances
Alcohol may take the edge off right now, but you’ll pay for it with extra anxiety when the effects wear off. In addition, if you’re on medication for anxiety, alcohol may interact with it, worsening your symptoms and causing unwanted side effects.
5. Practice meditation and mindfulness
Both therapies encourage you to focus on where you are, on your breathing, and on calming your mind. Being present in the moment can help you see the “big picture” and where your anxiety fits in. That gives you some perspective on what you need to do to overcome it.
6. Develop a support network
Yes, being with people increases your anxiety, but working with a therapist or recruiting close friends and family who won’t judge can make the unbearable bearable again. The stronger your network, the more confident you’ll feel.
Does the thought of being among people send shivers down your spine? Sidhu Psychiatric can help. Call our office in Palm Harbor, Florida, at 727-382-1383 to schedule a consultation, or contact us online today.