It's not uncommon to experience excessive worry and anxiety about what others think of you. This type of social anxiety can be challenging, but there are several strategies you can try to help overcome it. Here are some tips that might be helpful:
Challenge negative thoughts: When you catch yourself thinking that someone is mad at you or has negative feelings toward you, question the evidence for that thought. Ask yourself if there's any real evidence to support it, or if you might be making assumptions without any basis. Often, our anxieties are based on unfounded assumptions rather than actual facts.
Seek reassurance (when necessary): If you're unsure about someone's feelings towards you, consider talking to them openly and honestly. Ask for feedback and clarification, but try not to be overly dependent on seeking reassurance repeatedly, as this can reinforce the anxiety.
Practice mindfulness: Mindfulness techniques can help you become more aware of your thoughts and emotions without judgment. When you notice yourself worrying about others being mad at you, acknowledge the thought without giving it excessive attention or power over you.
Challenge perfectionism: Striving for perfection can be a source of anxiety, as it creates constant pressure to meet unrealistic standards. Understand that everyone makes mistakes and that it's okay not to be perfect.
Focus on positive social interactions: Remind yourself of times when your interactions with others went well and focus on the positive aspects of those interactions. Use these positive experiences to build confidence in your social abilities.
Engage in self-compassion: Be kind to yourself and remember that everyone experiences social challenges and misunderstandings. Treat yourself with the same empathy and understanding you would offer a friend.
Behavioral experiments: Gradually expose yourself to situations that trigger your anxiety, starting with less challenging ones. For example, initiate a conversation with a friend or colleague and pay attention to the outcome. This can help you challenge and modify negative beliefs.
Seek support: Consider talking to a therapist or counselor about your anxiety. They can provide personalized strategies and support to help you work through these feelings.
Remember that overcoming social anxiety takes time and practice. Be patient with yourself, and don't hesitate to reach out for professional help if needed. With consistent effort and support, you can reduce the impact of these worries on your life and improve your overall well-being.