Imagine being able to talk to strangers without the shakes, or being able to walk into a party cooler, calmer and more collected instead of a sweaty bundle of nerves…
Does that sound like a dream come true?
This article offers some key tips for easing the anxiety that comes with talking to strangers in a social setting.
Tips on how to talk to strangers that will leave you feeling more calm and less crippled.
How I used to have a racing heart and sweating palms
In high school, I had a friend who could talk to anyone. It did not matter where we were. We could be at a small gathering or a large party and she would strike up a conversation with perfect strangers. I was always jealous of her ability to talk to people she did not know with such ease.
She was an extrovert at heart. And being able to talk to strangers was not something that made her heart race or her palms get sweaty. She just went into action and morphed into a social butterfly like she was born an actor. Whew
Then there was me Bodex — quiet, not to be confused with shy, but rather a bit more “cocooned” and reserved. When it came to making small talk with strangers, I’d become a bumbling, rambling fool. With my heart racing and my palms sweating, I would feel myself shrinking as I searched for things to say.
So instead of flitting around the room, pollenating conversations, I would stand in the corner and hold up the wall praying not to be noticed or invited into any discussion because if that happens, omo na gobe be that. Hahaha
Came to find out I was just an introvert who was not great at small talk but rather watch, listen and then get comfortable before putting my mouth in what didn’t concern me
You might be thinking I didn’t suffer from social anxiety, but I do get how the thought of talking with strangers causes heart palpitations and sweats.
To this very day I still get a little “twitchy” before going to social functions where I may not know many people even though my talking level has gone gaga
But here is the deal, whether you have social anxiety or you are an introvert who does not do well with small talk, there are some easy ways to lower the anxiety and sweat levels.
Ways that support you in navigating those social settings and talking to strangers with a bit more ease.
How to lower anxiety and talk to strangers.
Social anxiety or the anxious feelings we get when it comes to talking to strangers is real. Regardless of the reasons we get anxious, here are some easy and helpful things we can do to lower the anxiety:
- OWN IT, RATHER
THAN JUDGE IT
Judging yourself only tells the brain that there is something wrong with you. Since your brain takes cues from you as to what is real and what is not, your brain will provide you with all sorts of evidence to support your thoughts, which in turn leads to more anxiety.
Rather than judging yourself for having such act when it comes to talking to strangers, try owning it. For example, “I get anxious when I talk to strangers.” as opposed to, “What is wrong with me that I can’t talk to strangers without getting anxious?”
(2) BE YOU
Similar to owning the anxiety is just being you. Want to talk about adding to the anxiety; try being someone you are not in a social setting i.e study what’s fast selling around where you are and fit in. Do not be *I am not like that kinda person so you don’t become stale and irrelevant to be identified with* and when you try to be someone else, you are a total failure
“If you trade your authenticity for safety, you may experience the following: anxiety, depression, eating disorders, addiction, rage, blame, resentment, and inexplicable grief.” ? Brené Brown
Here’s the thing, authenticity is expansive. It gives us the space to be who we are in those social settings that make us nervous and at the same time balances whatever is missing
Now, back to my friend in high school. I tried to be her and I failed at it which only created more angst in social situations. Had I just taken a couple of deep breathes and been myself, I am pretty certain I would have been less anxious and rambling.
Note: you will always fail when you aren’t yourself and you will always need more skills to maintain being someone else so, won’t you rather be yourself and own yourself? Think deep.
(3) DEEP BREATHS
Speaking of deep breaths, try taking a few before you enter any situation where you are going to be surrounded by people you do not know. The bottom line, when we are anxious, our breathing becomes shallow and rapid so we are not getting enough oxygen. Not enough oxygen feeds anxiety and panic. Taking a deep breath shouldn’t be visible as people take such souls as weakling
(4) BE CURIOUS
Try going into the social setting and be curious about the people you are going to meet. “I wonder what I’m going to learn”
Like authenticity, curiosity is also expansive. When anxiety has you shutting down, use some curiosity to open up the possibilities. You can act like you know bit wanna know more as nobody is an island so with that, you will be on track and ready to shoot
(5) COME UP WITH SOME QUESTIONS IN ADVANCE
The best way to engage curiosity is with some questions. When anxiety gets the better of you, it may be difficult to come up with some questions to ask someone you are meeting for the first time.
Prepare some in advance. There is absolutely nothing wrong with having some pre-scripted questions to help ease the social anxiety and get the conversations going. For example:
“Where are you from originally?”“What’s the coolest thing you have ever done?”“What’s one thing you love to do every day?”
And you can also get quick questions from your discussion with strangers if you are smart and intelligent enough
(6) ADDRESS THE BOOGIE MAN UNDER
THE BED
What scares you most about talking to strangers? If you shine a light on the biggest, scariest fear you have, you diminish the fear a bit and the anxiety that goes along with it.
Give the “What If…Then What” exercise a try. For example, “What if people think I’m weird?” or “What if I don’t know what to say?”
Once you have your answer, then ask yourself this follow-up question,“Then what would happen?” Keep asking the follow-up question until you have run out of “then what’s”. This is similar to the 5-why problem solving technique.
(7) SET A GOAL AND CELEBRATE
Celebrating the goal completed is an important part. You are re-training your brain to see social events with strangers as a positive, as opposed to a negative. So before the social event, set a goal for yourself. For example, initiating a conversation with one person you do not know.
Once you accomplish the goal, do something to celebrate. (FUN IDEA ALERT: I love to have my clients create what I call a “Celebration Box”, which makes celebrating fun and a “no-brainer”. This requires a box that you are welcome to decorate and slips of paper with “celebratory-type” items and activities written on them. Put the slips of paper in the box and once you complete your goal, pull a slip of paper from the box. Then do whatever that slip of paper says.)
(8) CARRY A “SECURITY BLANKET” WITH YOU
Does this sound silly? I promise it is not. During my first year of coaching, to help me calm my nerves, I used to hold a heart-shaped rose quartz crystal in my hand during each call. Just having that crystal created a sense of calmness and made it easier for me to coach as it serves as my catalyst for confidence
Pick out something small that symbolizes “calm”. Something that you can carry in your pocket, wear or indiscreetly hold in your hand. A crystal or a pendant on a bracelet that says “breathe”. A tiny piece of Play Doh or Silly Putty that you can squeeze works too.
(9) TELL A FRIEND AND TAKE THEM WITH YOU
Having back-up support is helpful when it comes to anxiety. A friend that is in the know can be supportive and their active participation in the conversations takes the pressure off you while you hide for some minutes to gather momentum and then fall back with full actions. Hahahah
Taking the anxiety down a notch
While being a social butterfly may not be your thing, here are few keys to lowering your social anxiety.
Keys to taking that anxiety down just a notch.
(1.) Recognize that social anxiety is real. (2.) Try not to judge yourself for having it. (3.) Commit to doing something that makes talking to strangers easier. (4.) Try different calming exercises until you find the ones that work best for you.
“Nothing diminishes anxiety faster than action.” – Walter Anderson
At the end of the day, you are so much stronger than your social anxiety makes you feel when you start doing something about it.
No matter how difficult or even easy this sounds, you just have to try, engage and get involved
Ehen, have you gotten your PVC yet? I think you should start your social anxiety with that. Hahahha
Next week, we shall read in peace. Kisses
Imagine being able to talk to strangers without the shakes, or being able to walk into a party cooler, calmer and more collected instead of a sweaty bundle of nerves…
Does that sound like a dream come true?
This article offers some key tips for easing the anxiety that comes with talking to strangers in a social setting.
Tips on how to talk to strangers that will leave you feeling more calm and less crippled.
How I used to have a racing heart and sweating palms
In high school, I had a friend who could talk to anyone. It did not matter where we were. We could be at a small gathering or a large party and she would strike up a conversation with perfect strangers. I was always jealous of her ability to talk to people she did not know with such ease.
She was an extrovert at heart. And being able to talk to strangers was not something that made her heart race or her palms get sweaty. She just went into action and morphed into a social butterfly like she was born an actor. Whew
Then there was me Bodex — quiet, not to be confused with shy, but rather a bit more “cocooned” and reserved. When it came to making small talk with strangers, I’d become a bumbling, rambling fool. With my heart racing and my palms sweating, I would feel myself shrinking as I searched for things to say.
So instead of flitting around the room, pollenating conversations, I would stand in the corner and hold up the wall praying not to be noticed or invited into any discussion because if that happens, omo na gobe be that. Hahaha
Came to find out I was just an introvert who was not great at small talk but rather watch, listen and then get comfortable before putting my mouth in what didn’t concern me
You might be thinking I didn’t suffer from social anxiety, but I do get how the thought of talking with strangers causes heart palpitations and sweats.
To this very day I still get a little “twitchy” before going to social functions where I may not know many people even though my talking level has gone gaga
But here is the deal, whether you have social anxiety or you are an introvert who does not do well with small talk, there are some easy ways to lower the anxiety and sweat levels.
Ways that support you in navigating those social settings and talking to strangers with a bit more ease.
How to lower anxiety and talk to strangers.
Social anxiety or the anxious feelings we get when it comes to talking to strangers is real. Regardless of the reasons we get anxious, here are some easy and helpful things we can do to lower the anxiety:
- OWN IT, RATHER
THAN JUDGE IT
Judging yourself only tells the brain that there is something wrong with you. Since your brain takes cues from you as to what is real and what is not, your brain will provide you with all sorts of evidence to support your thoughts, which in turn leads to more anxiety.
Rather than judging yourself for having such act when it comes to talking to strangers, try owning it. For example, “I get anxious when I talk to strangers.” as opposed to, “What is wrong with me that I can’t talk to strangers without getting anxious?”
(2) BE YOU
Similar to owning the anxiety is just being you. Want to talk about adding to the anxiety; try being someone you are not in a social setting i.e study what’s fast selling around where you are and fit in. Do not be *I am not like that kinda person so you don’t become stale and irrelevant to be identified with* and when you try to be someone else, you are a total failure
“If you trade your authenticity for safety, you may experience the following: anxiety, depression, eating disorders, addiction, rage, blame, resentment, and inexplicable grief.” ? Brené Brown
Here’s the thing, authenticity is expansive. It gives us the space to be who we are in those social settings that make us nervous and at the same time balances whatever is missing
Now, back to my friend in high school. I tried to be her and I failed at it which only created more angst in social situations. Had I just taken a couple of deep breathes and been myself, I am pretty certain I would have been less anxious and rambling.
Note: you will always fail when you aren’t yourself and you will always need more skills to maintain being someone else so, won’t you rather be yourself and own yourself? Think deep.
(3) DEEP BREATHS
Speaking of deep breaths, try taking a few before you enter any situation where you are going to be surrounded by people you do not know. The bottom line, when we are anxious, our breathing becomes shallow and rapid so we are not getting enough oxygen. Not enough oxygen feeds anxiety and panic. Taking a deep breath shouldn’t be visible as people take such souls as weakling
(4) BE CURIOUS
Try going into the social setting and be curious about the people you are going to meet. “I wonder what I’m going to learn”
Like authenticity, curiosity is also expansive. When anxiety has you shutting down, use some curiosity to open up the possibilities. You can act like you know bit wanna know more as nobody is an island so with that, you will be on track and ready to shoot
(5) COME UP WITH SOME QUESTIONS IN ADVANCE
The best way to engage curiosity is with some questions. When anxiety gets the better of you, it may be difficult to come up with some questions to ask someone you are meeting for the first time.
Prepare some in advance. There is absolutely nothing wrong with having some pre-scripted questions to help ease the social anxiety and get the conversations going. For example:
“Where are you from originally?”“What’s the coolest thing you have ever done?”“What’s one thing you love to do every day?”
And you can also get quick questions from your discussion with strangers if you are smart and intelligent enough
(6) ADDRESS THE BOOGIE MAN UNDER
THE BED
What scares you most about talking to strangers? If you shine a light on the biggest, scariest fear you have, you diminish the fear a bit and the anxiety that goes along with it.
Give the “What If…Then What” exercise a try. For example, “What if people think I’m weird?” or “What if I don’t know what to say?”
Once you have your answer, then ask yourself this follow-up question,“Then what would happen?” Keep asking the follow-up question until you have run out of “then what’s”. This is similar to the 5-why problem solving technique.
(7) SET A GOAL AND CELEBRATE
Celebrating the goal completed is an important part. You are re-training your brain to see social events with strangers as a positive, as opposed to a negative. So before the social event, set a goal for yourself. For example, initiating a conversation with one person you do not know.
Once you accomplish the goal, do something to celebrate. (FUN IDEA ALERT: I love to have my clients create what I call a “Celebration Box”, which makes celebrating fun and a “no-brainer”. This requires a box that you are welcome to decorate and slips of paper with “celebratory-type” items and activities written on them. Put the slips of paper in the box and once you complete your goal, pull a slip of paper from the box. Then do whatever that slip of paper says.)
(8) CARRY A “SECURITY BLANKET” WITH YOU
Does this sound silly? I promise it is not. During my first year of coaching, to help me calm my nerves, I used to hold a heart-shaped rose quartz crystal in my hand during each call. Just having that crystal created a sense of calmness and made it easier for me to coach as it serves as my catalyst for confidence
Pick out something small that symbolizes “calm”. Something that you can carry in your pocket, wear or indiscreetly hold in your hand. A crystal or a pendant on a bracelet that says “breathe”. A tiny piece of Play Doh or Silly Putty that you can squeeze works too.
(9) TELL A FRIEND AND TAKE THEM WITH YOU
Having back-up support is helpful when it comes to anxiety. A friend that is in the know can be supportive and their active participation in the conversations takes the pressure off you while you hide for some minutes to gather momentum and then fall back with full actions. Hahahah
Taking the anxiety down a notch
While being a social butterfly may not be your thing, here are few keys to lowering your social anxiety.
Keys to taking that anxiety down just a notch.
(1.) Recognize that social anxiety is real. (2.) Try not to judge yourself for having it. (3.) Commit to doing something that makes talking to strangers easier. (4.) Try different calming exercises until you find the ones that work best for you.
“Nothing diminishes anxiety faster than action.” – Walter Anderson
At the end of the day, you are so much stronger than your social anxiety makes you feel when you start doing something about it.
No matter how difficult or even easy this sounds, you just have to try, engage and get involved
Ehen, have you gotten your PVC yet? I think you should start your social anxiety with that. Hahahha
Next week, we shall read in peace. Kisses
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