I'm sorry to hear that you're struggling with social anxiety. It can be challenging to deal with, but there are still some steps you can take to cope with it even without access to paid psychological treatments. Here are some suggestions:
Self-Help Resources: Look for free self-help resources online or in books that focus on social anxiety. There are many websites, articles, and self-help books dedicated to providing coping strategies and techniques.
Online Support Communities: Join online forums or support groups for individuals dealing with social anxiety. Sharing experiences and advice with others who understand what you're going through can be helpful.
Practice Exposure: Gradually expose yourself to social situations that make you uncomfortable. Start with small steps and gradually increase the challenge. For example, begin by taking short walks in less crowded areas and then gradually move to more public spaces.
Mindfulness and Meditation: Practice mindfulness and meditation techniques to help you stay present in the moment and manage anxious thoughts. Apps like "Headspace" and "Calm" offer free guided meditations.
Breathing Exercises: Use deep breathing exercises to help calm your nerves when facing anxiety-inducing situations.
Physical Exercise: Engage in regular physical activity as it can help reduce stress and anxiety. Even a simple daily walk can make a difference.
Self-Compassion: Be kind to yourself and recognize that it's okay to struggle with social anxiety. Practice self-compassion and avoid self-criticism.
Set Realistic Goals: Set achievable goals for yourself and celebrate each small step you take in overcoming social anxiety.
Visualization: Visualize yourself successfully navigating social situations with confidence. Positive visualization can help build your self-assurance.
Talk to Friends or Family: If you feel comfortable, confide in friends or family about your social anxiety. Having their support can be beneficial.
Free or Low-Cost Mental Health Services: Research if there are any free or low-cost mental health services available in your area, such as community clinics, support groups, or university counseling centers.
Apps and Online Resources: There are free mental health apps and websites that offer support, coping strategies, and self-help tools for anxiety management.
Remember, overcoming social anxiety is a gradual process, and it's okay to take it one step at a time. Don't hesitate to seek help from free or affordable resources, and know that there are many others who have faced and conquered social anxiety. If you find your anxiety is significantly impacting your daily life and well-being, consider reaching out to a mental health professional or seeking assistance through community mental health programs when you have the means to do so.