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Lifestyle and home remedies
Although social anxiety disorder generally requires help from a medical expert or qualified psychotherapist, you can try some self-help techniques to handle situations likely to trigger social anxiety disorder symptoms.
First, assess your fears to identify what situations cause the most anxiety. Then gradually practice these activities until they cause you less anxiety. You may need to begin with small steps in situations that aren't overwhelming.
Situations to practice may include:
- Eating with a close relative, friend or acquaintance in a public setting.
- Making eye contact and returning greetings from others, or being the first to say hello.
- Giving someone a compliment.
- Asking a retail clerk to help you find an item.
- Getting directions from a stranger.
- Showing an interest in others. Ask about their homes, children, grandchildren, hobbies or travels, for instance.
- Calling a friend to make plans.
At first being social when you are feeling anxious is challenging. As difficult or painful as it may seem initially, don't avoid situations that trigger your symptoms. By regularly facing these kinds of situations, you'll continue to build and reinforce your coping skills.
The following techniques can help you begin to face situations that make you nervous. Practicing these techniques regularly can help you manage or reduce your anxiety.
- Prepare for conversation. For instance, read the newspaper to identify an interesting story you can talk about.
- Focus on personal qualities you like about yourself.
- Practice relaxation exercises.
- Adopt stress management techniques.
- Set realistic goals.
- Pay attention to how often the embarrassing situations you're afraid of actually take place. You may notice that the scenarios you fear usually don't come to pass.
- When embarrassing situations do happen, remind yourself that your feelings will pass, and you can handle them until they do.
In addition, be sure to keep your medical or therapy appointments, take medications as directed, and talk to your doctor about any changes in your condition.
- Social phobia (social anxiety disorder). In: Diagnostic and Statistical Manual of Mental Disorders DSM-IV-TR. 4th ed. Arlington, Va.: American Psychiatric Association; 2000. http://www.psychiatryonline.com. Accessed June 11, 2009.
- Hollander E, et al. Social phobia (social anxiety disorder). In: Hales RE, et al., eds. The American Psychiatric Publishing Textbook of Psychiatry. 5th ed. Arlington, Va.: American Psychiatric Association; 2008. http://www.psychiatryonline.com. Accessed June 11, 2009
- Bruce TJ, et al. Social anxiety disorder. http://www.uptodate.com/home/index.html. Accessed June 11, 2009.
- Phobic disorders. The Merck Manual for Healthcare Professionals. http://www.merck.com/mmpe/sec15/ch196/ch196e.html. Accessed June 11, 2009.
- Social phobia (social anxiety disorder). National Institute of Mental Health. http://www.nimh.nih.gov/health/publications/social-phobia-social-anxiety-disorder/index.shtml#SocialPhobia. Accessed June 11, 2009.
- Feldman MD, et al. Phobias. In: Ferri FF. Ferri's Clinical Advisor 2009. St. Louis, Mo.: Mosby; 2008: http://www.mdconsult.com/das/book/body/142893743-5/851356429/1701/448.html#4-u1.0-B978-0-323-04134-8..50019-7--subchapter28_9560. Accessed June 11, 2009.
- Abramowitz JS. Self-help cognitive-behavioral therapy with minimal therapist contact for social phobia: A controlled trial. Journal of Behavior Therapy and Experimental Psychiatry. 2009;40:98.
- Ebell MH. Diagnosis of anxiety disorders in primary care. American Family Physician. 2008;78:501.
- Whiteside SP (expert opinion). Mayo Clinic, Rochester, Minn. June 17, 2009.
