Social anxiety is like a chaotic courtroom where you are simultaneously playing the role of defendant, the prosecutor, and the judge. As a defendant, you want to evade any situation that triggers your anxiety; as a prosecutor, you blame yourself for avoiding it; and the judge finds you guilty of being incompetent.

This is where meditation for social anxiety comes in. To take a step back from this unfair trial, to look at the situation as the jury and observe objectively. The verdict begins to appear like a fact when the trial continues for quite some time, and one begins to assume that they are awkward, unlikable, or even incapable of connecting with others socially.

Meditation for social anxiety has gained more attention today to silence this constant inner dialogue, but does meditation actually help with social anxiety? In short, yes. With mindfulness-based meditations, by being kind to oneself and remaining in the present, one can be free of the cycle of fear and self-criticism.

Millions of Americans are affected by social anxiety. This common anxiety type does not simply involve a person having difficulty interacting with someone. Its impact is more severe than that. By their very nature, humans are creatures that need social connection, and social anxiety prevents a person from having that connection.

Although several people are opting for meditation for social anxiety, it's important to understand that it is not a replacement for professional treatment. Many psychiatrists recommend meditation alongside structured anxiety treatment as a supplementary tool. 

One reason why social anxiety can be frustrating is how it sustains itself. You may avoid a social situation and find relief, but that's only temporary. It actually reinforces the belief that the situation was indeed dangerous and tells your brain to be wary of any such setting in the future.

Avoidance, when repeated, becomes one's default mode. This is why many look for ways, like meditation for social anxiety, to figure out how they can respond differently to their fears instead of suppressing them any further. This blog explores what meditations you can try to alleviate your social anxiety symptoms and explains exactly how they work.

Does meditation help with social anxiety? 

As previously said, yes, meditation does help with social anxiety. A person with social anxiety often evaluates themselves through a distorted lens that tells them they are doing something wrong, even when that's not true. They hyper-focus on what they are doing and draw the conclusion that they are socially unfit.

Mindfulness meditation helps you take a break from constantly evaluating yourself and remain in the present moment. Meditation is an evidence-based technique to reduce stress and anxiety. A study published in 2015 reveals that patients with generalized social anxiety disorders who underwent mindfulness-based stress reduction for eight weeks noticed equally better mood and functionality as compared to those with twelve weeks of cognitive behavioral group therapy.

Thoughts like “I will say something wrong” or “everyone will think I am boring” are common in social anxiety. What meditation does is they help you calm down and pay attention to such doubts; it allows you to ask yourself with a rational mind whether these thoughts are the absolute truth or just thoughts that you can move on from.

Meditation for social anxiety does not mean you will not experience the symptoms anymore or that you will never be nervous again, but you can respond to those symptoms without panicking. You focus more on how you can engage socially or interact with others instead of avoiding them. 

There are multiple meditations that can help with social anxiety. Each has a specific purpose that you can practice once you know which one works best for you.

Meditation for social anxiety disorder​ 

1. Dropping anchor technique

The purpose of dropping anchor is to accept your thoughts and move on. You are not giving your thoughts any power over how you feel. Observe what comes to your mind, do not judge it or try to reject it. Acknowledge them and label them as “thoughts”, “emotions,” or “sensations”.

Return to where you are physically. You can either tap on the floor to feel your presence, stretch your arms, or focus on your breathing. Anything that helps you realize where exactly you are works.

Bring your attention back to what you were doing before your thoughts started wandering. You can do this by looking around and noticing the things you can see or hear. What can you smell or taste there? Try to focus entirely on the task at hand. 

Repeat this a few times until you are no longer consumed by what goes on within you and can continue in the external world.

1. Deep breathing

The 4-7-8 breathing technique counters your fight-or-flight response and helps you take a moment when feeling overwhelmed. For this, keep a hand on your stomach and:

• Breathe in for four seconds and notice your stomach rising
• Hold your breath and count to seven
• Breathe out slowly for eight seconds and feel your stomach shrinking

This technique reduces your stress by working on stress hormones like cortisol. 4-7-8 breathing can be done while either sitting or lying down. Repeat this cycle for 3 to 4 minutes.

1. Loving-kindness meditation (LKM)

The Buddhist technique encourages one to repeat a few kind phrases to oneself and others. These phrases can be:

"May I remember that my worth is not dependent on the approval of others"

"May I be gentle with my anxiety, for it is only trying to protect me"

The purpose is not to chant these just for the sake of saying these words, but to feel their impact, to show compassion to oneself and others. A 2008 finding, in fact, states that just seven minutes of LKM can improve someone's mood. Loving-kindness meditation, as per clinical studies, can treat issues related to anxiety and other mood problems with two-hour sessions for 12 weeks.

Getting help for social anxiety 

While meditation for social anxiety does help, sometimes it becomes too much for one to handle on their own. It is completely natural to seek professional help for social anxiety, and there is nothing to be ashamed of.

Consider seeking help if:

• You have been avoiding your work, school, or other important responsibilities
• Your social anxiety has been continuing for weeks or is getting more intense
• Anxiety is affecting your confidence
• You are unable to function properly
• Meditation or other self-help strategies are not providing enough relief
• You find yourself isolated

Consulting a professional like an online psychiatrist does not mean you have failed in any way. Social anxiety is a mental health condition that requires appropriate treatment. It can include meditation, therapy, medication, or a combination, whichever works for you.

What's known is that social anxiety can get better. A lot of people, even those who suffered with it for decades, overcame it, and so can you. Do not hesitate to take a little support that can help you build meaningful relationships and pursue any opportunity you want.