Suffering from social anxiety? A health expert shares easy ways to deal with it

When American singer Nick Jonas was spotted stepping outside for a break during the 83rd Golden Globes on January 11 in Los Angeles audiences were quick to identify it as an onslaught of social anxiety The star later confirmed this on social media platform X formerly Twitter Given this very real scenario that numerous people face psychologist Nikhila Deshpande founder of Italk Therapy Goregaon discusses how to navigate social and performance anxiety over a series of situationsJust breatheSocial anxiety constituting the persistent fear of being scrutinised and judged in social situations often rears its head during social gatherings particularly small talk ldquoThe best solution is to breatherdquo Deshpande emphasisesJonas was seen stepping outside for a sip of water Pic courtesyvelvettsunshine on XldquoUse the five and seven technique or the seven and 11 one the first number denotes inhale counts and the second denotes exhale counts Small talk fills onersquos head with negative thoughts When breathing consciously and deeply yoursquoll find that you canrsquot focus on anything selfcritical mdash you concentrate on being present in the moment calming your parasympathetic nervous systemrdquo She additionally recommends rehearsing answers to questions you might be asked ldquoHence you wonrsquot be hit with a rush of inquisitiveness from strangersrdquoPositive selftalkNikhila DeshpandeldquoLetrsquos say you have a date scheduled but are filled with hypercritical thoughts Simply list down things you love about yourself Your achievements aspects of your appearance compliments yoursquove received and positive memories Keep repeating these to yourselfrdquo Deshpande suggests This works almost like memorising for exams she points out In a stressful scenario the brain retains such information well and helps you focus on the goodAdmit the issueSocial anxiety is not the same as performance anxietyPerformance and social anxiety are often conflated the former arises in situations where one is being observed or evaluated while performing any presentation What about those who develop anxiety before oral exams we ask Deshpande replies ldquoIn such cases simply convey your social anxiety problem to those interviewing or evaluating you Examiners are often empathetic and use casual conversation to familiarise the candidate creating an atmosphere of comfortrdquoPractise all you canPractise positive affirmations in the mirror to boost confidence Representation picsistockFor the very common fear of public speaking she advises practising a speech as often as possible in front of a mirror to build confidence ldquoThat way you wonrsquot lsquogo blankrsquordquo she notes Further she proposes practising by focusing on a plain wall without humans and the fear of judgement in sight ldquoTry making your speech relatable to create an informal vibe and connect with your audiencerdquo she addsThe mental wellness professional mentions that carrying ice or a chilled water bottle on stage can be a great method to relax and find your core again ldquoCold sensations automatically induce deep breathing to help you relax Donrsquot hesitate to pause for a sip of water either mdash speakers never lose public attention during this very simple human actrdquo Lastly you can gently press your fingertips to boost your memory and manage the stress of performing as wellGround yourselfFor performing artistes pausing to recollect is never an option Deshpande advises them to use something to anchor themselves in the moment ldquoIt could be a locket for instance or any prop It is imperative for artistes like dancers to have good muscle memory and hence I cannot stress how important it is to practise your presentation repeatedlyrdquo Despite this abrupt bouts of anxiety may creep in for which she suggests taking a clever break ldquoUse a few generic standard moves or gestures that allow you to pause in betweenrdquo These may range from standing still and lying down to anything that provides a few seconds to reorient oneselfDeshpande strongly advises against quickfix solutions ldquoThese strategies especially for social anxiety may work in the moment when no other option is available I must emphasise that in the long term only consistent therapy can resolve chronic social anxietyrdquo she signs offCase Study lsquoI worked on myselfrsquoAnika Bharwani in performance Pic courtesyAarohi MehraAnika Bharwani an indiepop musician based in Mumbai and Goa has suffered the grip of performance anxiety for years ldquoIt was common when I started out It roots down to low selfesteem lack of belief in yourself or inadequate experience I even threw up right before one show due to anxietyrdquoBharwani mentions she goes straight to the cure instead of overthinking the symptoms ldquoPerformance anxiety diminished when I worked on myself outside of the stage Attending therapy improving myself and living life Now I feel I belong on stagerdquoWe ask her whatrsquos best to do in the moment when the grip of anxiety gets real ldquoBreathe Thatrsquos all one can really do Take a second to ground yourself look around look at the audience or your fellow performers reminding yourself that yoursquore saferdquo she advises