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We all encounter some degree of social anxiety in our lives. For most, it is not a problem until it starts impinging on our work life. While some jobs are more public than others, there is likely no job where you are protected from the occasional uncomfortable moment or interaction with colleagues or customers. Given that fact, what can an employee do when social anxiety is affecting their work?
By Alexandra Doherty
How to identify if social anxiety is affecting your work life?
The first step in getting a grip on social anxiety at work is identifying and understanding the problem and how it affects your life. The DSM-IV defines social phobia as an intense fear of being observed, inappropriately evaluated, or embarrassed while engaging in everyday activities.
● In addition to those symptoms, it is essential to understand how it also causes you to avoid social interactions in any context. The most prominent way the individual with this problem will experience its impact at work is in the area of performance.
● Individuals who are terrified of public speaking, using a presentation device, working in an open environment, or even answering their office phone will be negatively affected by this anxiety. These fears present themselves in performance issues such as faulty memory, lack of preparation and production, or even deciding not to show up for work.
How do you cope with your problems while at work?
It is possible to use the various coping mechanisms And; if those techniques work for you, then, by all means, use them at work as well as they will help you usually function and reduce or eliminate your anxiety, so that is no longer a problem.
Here are a few ways that will help you overcome social anxiety at work:
- Vent to someone first thing in the morning or just before you go home at night.
You probably have family or friends that would be more than happy to listen and support you, so put them on speed dial and talk about your anxiety-inducing experience as soon as possible. Sometimes just getting it off your chest - and hearing someone else vent about their issues with anxiety - can help you feel much better, so the next time that anxiety starts to take over, you might want to give them a call and let it all out. This way, you can eliminate any issues you might have with your co-workers and go back to your work with a clean slate.
- Make a list of things that trigger your social anxiety:
Whether it's going to a party, starting a conversation with someone new, or introducing yourself at work. Next, make a list of skills and techniques that can help you feel better when these things happen. For instance, you may write down deep breathing exercises for the former and "fake it until you make it" for the latter. This way, you identify what triggers your mind and makes you conscious about the social light you are in. For example, public speaking will trigger anxiety because it makes you conscious that everyone is looking at you and judging your words. So you identify it and try to calm down by picturing them as your friends or practicing talking in front of the mirror to counter spotlight anxiety.
- Hack your anxiety
Put together a strategy for coping with these thoughts and feelings. You may find this one difficult as it is easy to erase the memories of the event and much harder to change how you feel about them. Here are some ideas:
● Acknowledge the anxiety instead of reminding yourself that your mind is playing tricks on you. Be mindful of what's causing you the stress and try to find ways around it instead of avoiding it. Think about what you can do right now to soothe anxiety symptoms, such as: relaxing your muscles or breathing deeply.
● Your confidence is negatively related to your anxiety. Remind yourself that even if things do go wrong, you will manage it much better now that you have learned other coping strategies.
● Focus on your work and try not to worry about outside influences as much as possible (a common technique used by those who suffer from social anxiety)
● If you find yourself missing deadlines or having trouble concentrating, let your boss know. They will likely be understanding if you explain that there are some issues outside of your control at the moment, and they can offer suggestions for how to handle them (for example, maybe the deadline could be pushed).
● If you have a track record of particular periods of anxiety, you may want to medicate with cannabis or weed right before you face the light of your social anxiety trigger. For example, you have a social event coming up, so you might want to keep a light stash of cannabis with you.
- Be proactive
A significant anxiety-triggering situation is a fear that you will be put on the spot. This isn't always possible to avoid, but being actively engaged in work projects for which you are responsible can go a long way towards checking this trigger. Twist the perception for your advantage - Think of this as an opportunity where you get to share your opinions and views and put them forth for your peers to see you as a contributor. This may mean speaking up more or taking opportunities to share your ideas or knowledge with others.
- Try Kratom
Kratom is a natural plant found in the Southeast region of Asia. This plant is now making its way all over the world due to its therapeutic benefits, especially in the field of mental health. Research has suggested that kratom products like kratom capsules can help reduce anxiety, depression, and stress for many people. Anxiety is one of the most commonly reported mental health disorders in the world. Kratom can help reduce the symptoms of different types of anxiety disorders, including social anxiety disorders. When taken in the right doses, kratom can help reduce social anxiety and make a person more vocal, especially in public speaking situations and social events.
- Plan out how to deal with situations
While preparing for a presentation or an assigned job, identifying what to do if things go wrong (in other words: imagining yourself freaking out) and preparing what needs to be done in such a situation can add the power of preparation and will help you during your performance.
Conclusion
It's normal to feel nervous at times; be aware of how it affects your performance and behavior, but don't let it get out of hand, or it will make matters worse. Instead, learn when your anxiety is heightened and take steps to improve matters before you need to speak in public.
Ref links:
● https://www.forbes.com/health/mind/what-is-social-anxiety-disorder/
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