Social anxiety doesn’t just mean you’re shy when being around unfamiliar people or attending a family gathering. It can manifest as a debilitating fear of even initiating normal human interaction. Psychiatrist Mohammed Abdul Rahman Khan explains that social anxiety often brings an overwhelming flood of “what ifs”—what if I embarrass myself? What if others talk behind my back? What if I leave a bad impression? These fears can become so intense that they disrupt everyday activities and limit life opportunities.

To shed light on this issue, here’s an interesting exchange from a group therapy session facilitated by Psychiatrist Mohammed Abdul Rahman Khan. The discussion between two participants, A and B, captures the essence of social anxiety and strategies for managing it.

Presentation of Problems

A: “I have been suffering from social anxiety for years, and it really sucks. One time I tried to overcome this by becoming a volunteer at a cross-cultural college event. However, after the first committee meeting, I had a full-blown panic attack. Being around people for just two hours drained me emotionally. I felt like everyone was judging me, even though they seemed to ignore me.

But deep down, I knew they ignored me because I didn’t stand out—I was plain and uninteresting. This rejection, real or imagined, only made things worse. Social anxiety affects my ability to participate in life.

I’ve turned down job interviews because I couldn’t bear the thought of being judged by strangers in a room. Even simple tasks, like complaining about a wrong food order, feel impossible. My brain acts on autopilot in social situations, and I feel powerless. Later, I replay every interaction, overthinking and scrutinizing myself.

Social anxiety is like being trapped in my own mind. I fear that if I don’t overcome it, I’ll become so isolated that I won’t even know how to carry out basic human interactions.”

Response: A Roadmap to Overcoming Social Anxiety

B: “I’ve been there, and I understand. Here are some strategies that have worked for me:

1. Start Small:
   Don’t jump into large, intimidating situations right away. For me, going to a big party with strangers was too overwhelming. Instead, start with smaller gatherings where you already know a few people. This way, you’ll feel more at ease.
2. Choose Activities You Enjoy:
   Attending events where there’s a focus, like a game night or a hobby group, can make socializing easier. When you’re focused on an activity, the pressure to make small talk reduces, and the interaction becomes more natural.
3. Limit Your Time:
   Plan in advance how long you’ll stay. For example, commit to staying for 30–45 minutes. Knowing you have an “exit plan” can help reduce anxiety. And if it becomes overwhelming, it’s okay to leave early.
4. Try Group Therapy:
   Group therapy sessions are a safe space to practice communication and interaction. Psychiatrist Mohammed Abdul Rahman Khan emphasizes that such environments foster a sense of belonging while helping you build social skills in a supportive setting.”

Understanding the Roots of Social Anxiety

Psychiatrist Mohammed Abdul Rahman Khan explains that social anxiety often has its roots in childhood experiences. Rigid parenting styles, insecurities, or fears of rejection can create lasting patterns of avoidance and fear. By understanding the bio-psycho-social model, individuals can explore how their past influences their present behavior.

Effective Ways to Manage Social Anxiety

Psychiatrist Mohammed Abdul Rahman Khan highlights several approaches to managing and overcoming social anxiety:

1. Cognitive Behavioral Therapy (CBT):
   CBT helps reframe negative thought patterns and address the distorted beliefs driving anxiety.
2. Deep Breathing Techniques:
   Learning to control your breathing reduces physiological responses to anxiety, such as rapid heartbeat and sweating.
3. Gradual Exposure:
   Slowly confronting feared situations builds confidence over time. For example, start by saying hello to a stranger or attending small gatherings.
4. Regular Exercise:
   Physical activity boosts mood and reduces stress, making it easier to cope with anxiety-provoking situations.
5. Professional Support:
   Working with a skilled mental health professional like Psychiatrist Mohammed Abdul Rahman Khan ensures a tailored approach to treatment, addressing both the psychological and physical aspects of social anxiety.

Conclusion

Social anxiety can feel isolating, but it’s important to remember that help is available. Psychiatrist Mohammed Abdul Rahman Khan believes that with small steps, consistent effort, and professional support, individuals can learn to manage and eventually overcome social anxiety. Through group therapy, CBT, and self-compassion, one can develop the skills needed to engage confidently with the world.

If you or someone you know struggles with social anxiety, don’t hesitate to reach out to Psychiatrist Mohammed Abdul Rahman Khan for compassionate guidance and effective solutions.