Social anxiety can be challenging to cope with, and different techniques work for different people. While the thumb-squeezing method you mentioned might be helpful for some individuals, it's not a one-size-fits-all solution. Here are some alternative tricks and strategies that may help you calm social anxiety:
Deep Breathing: Practice deep breathing exercises to help relax your body and mind. Take slow, deep breaths in through your nose, hold for a few seconds, and then exhale slowly through your mouth.
Positive Affirmations: Counter negative thoughts with positive affirmations. Repeat affirmations such as "I am capable," "I am confident," or "I can handle this."
Visualization: Visualize yourself in social situations, succeeding and feeling calm and confident. Imagining positive outcomes can help reduce anxiety.
Progressive Muscle Relaxation: Tense and then release different muscle groups in your body to promote relaxation.
Mindfulness Meditation: Practice mindfulness to stay present in the moment and reduce worries about the future or past.
Grounding Techniques: Focus on your senses by identifying and describing specific things you can see, hear, touch, smell, or taste. This helps bring you back to the present moment.
Preparation: Be well-prepared for social situations that trigger anxiety. Practice what you want to say or do in advance.
Start Small: Gradually expose yourself to social situations that make you anxious. Start with smaller, less intimidating gatherings before moving on to larger ones.
Challenge Negative Thoughts: Identify and challenge negative thoughts about yourself and social interactions. Ask yourself if there is evidence to support these thoughts.
Seek Social Support: Share your feelings with a close friend or family member who can offer understanding and encouragement.
Professional Help: Consider seeking guidance from a therapist or counselor who specializes in anxiety disorders. They can provide personalized strategies to manage social anxiety effectively.
Join a Support Group: Participating in a support group with others who experience social anxiety can help you feel less alone and learn from their coping strategies.
Avoid Caffeine and Stimulants: These substances can exacerbate anxiety symptoms.
Reward Yourself: Acknowledge your efforts and progress in managing social anxiety, no matter how small, and reward yourself for taking steps forward.
Remember that overcoming social anxiety takes time and practice. Be patient with yourself and don't be discouraged if some techniques don't work immediately. Keep experimenting with different strategies and find what works best for you. If social anxiety significantly interferes with your daily life, consider seeking professional help to address it more effectively.