Dealing with social anxiety when you're alone in public can be challenging, but there are several coping strategies you can try besides the obvious deep breaths. Here are some additional techniques:
Grounding exercises: Grounding techniques can help you stay present and connected to your surroundings. Focus on your senses by noticing five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
Visualization: Before going out alone, visualize yourself in various social situations and practice remaining calm and confident. Visualization can help desensitize you to potential anxiety triggers.
Positive affirmations: Create positive statements about yourself and your ability to handle social situations. Repeat these affirmations silently or out loud when you're feeling anxious to counter negative self-talk.
Distraction: Carry a book, listen to music, or use smartphone apps to distract yourself in public. Engaging your mind in something else can redirect your focus away from anxiety-inducing thoughts.
Self-compassion: Be kind to yourself and acknowledge that feeling anxious is a normal human experience. Treat yourself with the same compassion and understanding that you would offer a friend who was going through a tough time.
Challenge negative thoughts: When you notice negative thoughts or catastrophic thinking patterns, challenge them with evidence-based counterarguments. Ask yourself if there is any real evidence to support your anxious thoughts.
Gradual exposure: Gradually expose yourself to social situations when you're alone in public. Start with less intimidating situations and gradually work your way up to more challenging ones.
Use a coping buddy: If possible, arrange to have a supportive friend or family member you can call or message when you're feeling anxious in public. Having someone to talk to can provide comfort and reassurance.
Mindfulness: Practice mindfulness techniques to stay focused on the present moment. Mindfulness can help reduce rumination and worries about the future.
Seek professional help: If your social anxiety significantly interferes with your daily life, relationships, or overall well-being, consider reaching out to a mental health professional. They can provide personalized strategies and support to help you manage social anxiety effectively.
Remember that coping with social anxiety is a journey, and it's okay to take things at your own pace. Be patient with yourself, and don't hesitate to ask for help if you need it. With time and practice, you can learn to manage and reduce your social anxiety, even when you're alone in public.