But you don\u2019t need to have social anxiety disorder to experience social anxiety. If you feel your heart racing in a social situation or just feel uncomfortable at a party, therapists say there are a few things you can do to push through it.<\/p>\n
1. Stay, even if you really want to leave.<\/p>\n
When you can convince yourself to stay in a social situation\u2014even if you\u2019re not 100% comfortable\u2014it tells your brain that the social moment isn\u2019t actually a threat and that you don\u2019t need to label future social situations as threats, Ammon says. \u201cIt also shows [you] that you can tolerate discomfort,\u201d she adds. It\u2019s crucial to remind yourself that it\u2019s normal to feel anxious in social situations sometimes, Thea Gallagher, PsyD<\/a>, clinical associate professor of psychology at NYU Langone Health, tells SELF. \u201cSometimes it\u2019s important to just try to push through and realize it\u2019s not going to last forever,\u201d she says.<\/p>\n 2. Start talking to someone.<\/p>\n This is the opposite of what your brain is telling you to do, but engaging with the people around you can help you get out of your own head, Brinen explains. \u201cA lot of times when we get socially anxious, we get into our brain about being socially rejected,\u201d he says. \u201cFinding somebody and engaging with them can help you get out of your head.\u201d<\/p>\n 3. If you have to, take a timeout.<\/p>\n Sometimes you need a reset, and Ammon says that’s just fine. That can look like stepping outside or going to the bathroom to pull yourself together, Gallagher says. \u201cWhen taking a reset break, try breathing,\u201d Ammon suggests. (Slowing down your breath<\/a> can help take you out of fight or flight mode, she explains.) She recommends breathing in for four seconds through your nose and then out of your mouth for six seconds. \u201cUtilize temperature\u2014cold air or cold water,\u201d Ammon says. \u201cEat a mint. While stepping away, check-in with your thoughts and what you are scared of in that moment.\u201d<\/p>\n 4. Try to replace negative thoughts with positive ones.<\/p>\n