How to Overcome Social Anxiety Without Relying on Alcohol

If you struggle with social anxiety disorder – a condition that affects up to 15 million American adults – you may have become accustomed to drinking alcohol as a “lubricant” that gets you through parties, family reunions, meeting new people and other situations that require you to interact with others. Now, in recovery, you’re learning to live your life without using alcohol as a crutch. Keeping that in mind, we’ve put together some tips to help you deal with situations that might cause you to feel nervous or inadequate.

What Is Social Anxiety?

The hallmark of social anxiety disorder is a fear of others judging you or viewing you in a negative light, accompanied by feelings of intense distress in unavoidable social situations. Common symptoms include:

• Sweating, shaking, dizziness, nausea or full-fledged panic attacks in social situations
• Fear of embarrassing yourself or people mocking you in public
• Experiencing emotional upheaval when you are the focus of people’s attention

Though people with social anxiety commonly experience shyness or low self-confidence, it’s crucial to note the difference between merely being shy and having social anxiety disorder. For people with social anxiety, almost any interaction with others can be nearly crippling. Even something as simple as ordering food in a restaurant or asking for a grocery store clerk’s help can cause a social anxiety sufferer’s heart rate to spike and their palms to sweat. People living with social anxiety might fret over things like going to parties, weddings or job interviews weeks before they occur.

Tips for Managing Social Anxiety Without Drinking

Now that you’re newly sober, you’ll need to learn to manage anxiety and other emotions you previously masked by drinking. Here are our top tips for keeping anxiety at bay without turning to alcohol.

1. Meditate and Reflect
At the first signs of anxiety or panic, take a moment for yourself. Find a quiet place where you can sit calmly and spend a few minutes practicing deep breathing and regulating your thoughts. Remind yourself that you are not alone, and that many other people experience social anxiety as well. If your attention wanders, bring yourself back to your breath.

2. Keep a Journal
Journaling is a beneficial habit for anyone who wants to gain a greater understanding and appreciation of themselves. Keep a daily log of your accomplishments and setbacks, and note times when you felt most like returning to your old, self-destructive habits. As you look back on the notes you’ve written yourself, you may notice a pattern emerging that you can learn how to leverage to your advantage.

3. Rely on Your Support Network
When you’re struggling to stay afloat, reach out to close friends or family members who understand what you're going through. Letting others know when you’re worried about social gatherings, parties or even merely leaving the house can help you gain a new perspective. If the prospect of going to a party has you on edge, bring a friend with you. Having a friendly, familiar face to focus on will calm you down and make you less susceptible to drinking.

You Deserve to Be Your Best

If you’re seeking help for your drinking or drug problem, let the Complete Harmony team help you reconnect with yourself and rediscover your full potential. We offer an innovative treatment model that represents a holistic alternative to traditional 12-step rehabilitation programs. Call 866-930-4673 to speak to one of our team members about our complete continuum of care.