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Understanding social anxiety

Social anxiety disorder involves a strong fear of social situations where a person feels they could be judged or observed by others. This could include things like having a conversation, eating in public, meeting new people, or giving a speech. The fear often stems from the belief that their anxiety symptoms will be visible to others, leading to embarrassment or rejection. However, the fear is often much greater than the actual risk.

What Contributes to Social Anxiety?

  • Some people may be more likely to develop social anxiety due to their family history or genetic makeup.

  • Social anxiety can also be linked to how the brain responds to stress and how the body releases stress hormones like cortisol.

  • Those with social anxiety often think negatively about themselves or expect the worst. They may feel that physical symptoms, like a fast heartbeat, indicate something catastrophic is about to happen.

  • Avoiding situations that trigger anxiety can seem helpful in the short term but may make anxiety worse over time.

  • Experiences like relationship issues, work or school pressure, or financial worries can trigger anxiety. Past trauma or difficult experiences may also increase the risk.

Tips for Managing Social Anxiety

Check Your Self-Talk
When feeling anxious, we may say things like, "I'm hopeless" or "I'm going to fail." These thoughts can make anxiety worse. Try to replace negative self-talk with more encouraging thoughts like:

  • "I’m doing my best, and that’s enough."

  • "I can handle this, one step at a time."

  • "This situation will pass, and I will cope."

Keep Things in Perspective

When anxious, it’s easy to imagine the worst. Try to step back and ask yourself:

  • "Am I assuming something bad will happen, or do I really know what will happen?"

  • "Is the worst-case scenario really likely?"

  • "What could I do if the worst does happen?"

  • "Could I stop worrying about what might happen, and deal with it if it does?"

By thinking about how you would manage, even in the worst situation, you can often reduce anxiety.

Don't Let Anxiety Stop You

Facing situations that trigger anxiety can help reduce fear over time. If this feels too overwhelming, a mental health professional, like a psychologist, can guide you through a step-by-step plan to build confidence.

Practice Relaxation, Meditation or Mindfulness

Regular practices like relaxation, mindfulness, or meditation can help your body and mind return to a calm state.

Look After Your Health

Taking care of your physical health can help manage anxiety. Be sure to:

  • Eat nutritious meals

  • Get regular exercise

  • Avoid alcohol, tobacco, and other substances that may make anxiety worse.

Seeking Help

If you or someone you know is struggling with mental health, seeking help is an important step towards managing symptoms and living a fulfilling life. Reach out to a mental health professional or GP for support. Our organisation is here to help the Tamil community with open discussions about mental health and finding the right tools for support.

Remember you are not alone.

Share this resource with your friends and family and help raise awareness about mental health in the Tamil community. Together, we can create a community where everyone feels comfortable talking about mental health.