There is increasing recognition of the skills and attributes that more introverted or socially anxious people bring to the workplace: they are often more focused, thoughtful, and do well with the meaningful communication that really matters. However, when people with these traits are promoted to executive leadership roles, social anxiety can be exacerbated.
Here’s a look at what drives social anxiety, and what can be done to overcome it in high-pressure professional situations at work. If you would like some more help with an anxiety disorder, you may benefit from Internal Family Systems therapy.
What drives social anxiety?
Social anxiety disorder (SAD), sometimes called social phobia, is an excessive fear of being judged in social situations. It’s normal to occasionally feel nervous before or during some situations, but people with SAD feel continually anxious, even after the event is over. In severe cases, it can lead to panic attacks or complete avoidance of trigger situations.
In the workplace, leaders may experience social anxiety in meetings, presentations, or when attending corporate events such as client lunches or networking events.
How can leaders manage social anxiety?
Remind yourself that your talents and skills are the reason why you are in your role, and that your anxiety is not necessarily a sign of weakness: it can also mean that you are an emotionally intelligent person who is self aware and able to inspire trust in others. Reframe any negative thoughts and don’t try to fight who you are.
Practical tips for managing anxiety
Shift the focus from yourself to how you can help others
Socially anxious people tend to be intensely focused on themselves and this can perpetuate the cycle of worry and fear of a situation. Instead, turn your attention outwards and focus on how you can add value to a situation.
For example, when hosting a team meeting, listen carefully and make sure that everyone in the room feels comfortable and has a chance to have their say. Aim to have a key takeaway at the end of the meeting so that everyone leaves the room feeling that it was worthwhile and there is a clear path forward.
Practice grounding techniques
Many anxious people develop grounding techniques before a triggering event or situation to keep their mind on the present moment, rather than worrying about what might happen. Everyone has a method of grounding that works best for them, such as deep controlled breathing, or focusing on their senses and what is going on around them.
For some, visualisation works well: for example, they imagine themselves confidently making a speech before a packed room, or enjoying a networking event.
Starting small
If you feel overwhelmed by a particular task, break it down into smaller goals. For example, if you need to chair a large meeting, divide the group into two and hold the meetings at separate times.
Remember that you don’t need to be perfect
High achieving and anxious people are often perfectionists, and they may feel inadequate in interpersonal situations. However, showing your more human side can be a strength in professional life, as people will appreciate your authenticity.
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