It's great to hear that you've been working on improving your social anxiety, and it's completely normal to find communication challenging. Here are some strategies to help you relax when someone is talking to you:
Deep Breathing: When you feel anxious or overwhelmed during a conversation, take slow, deep breaths. Focus on your breath going in and out, which can help calm your nervous system.
Active Listening: Concentrate on what the other person is saying rather than focusing on your anxiety. Practice active listening by maintaining eye contact, nodding, and giving verbal cues (like "I see" or "That's interesting") to show that you are engaged.
Mindfulness: Practice mindfulness techniques to stay present in the conversation. Pay attention to the person's words, tone, and body language without getting lost in worries about how you're being perceived.
Positive Self-Talk: Replace negative thoughts with positive affirmations. Remind yourself that it's okay to feel anxious and that you're working on improving your communication skills.
Use Open Body Language: Try to maintain open and relaxed body language, which can help both you and the other person feel more at ease. Avoid crossing your arms or exhibiting defensive postures.
Find Common Ground: Look for common interests or topics that you feel comfortable discussing. Shared interests can make the conversation feel more natural and enjoyable.
Take Breaks: If you find yourself becoming too overwhelmed, it's okay to take short breaks during conversations. Excuse yourself to use the restroom or get a drink of water, then return to the conversation when you're ready.
Practice Empathy: Remember that everyone has their struggles and insecurities. Focus on empathizing with the other person rather than solely on how you're perceived.
Set Realistic Expectations: Understand that not every conversation needs to be perfect, and it's okay to have moments of awkwardness. Communication is a skill that improves with practice.
Seek Support: Share your feelings with close friends or family members who can offer encouragement and support. Talking about your anxiety can help reduce its intensity.
Gradual Exposure: Gradually challenge yourself to engage in more conversations, starting with situations that are less anxiety-provoking and progressing to more challenging ones.
Professional Help: If social anxiety significantly interferes with your daily life, consider seeking support from a therapist or counselor who specializes in anxiety disorders. They can provide personalized strategies to help you overcome your specific challenges.
Remember that progress takes time, and it's okay to take things at your own pace. Celebrate your achievements, no matter how small they may seem, and be patient with yourself as you continue to work on improving your communication skills and managing social anxiety.