Social anxiety at work

Hi, just need to rant and share. I have social anxiety. But the feeling of anxiety gets more at work. Just like others who shared regarding their social anxiety, i also feel that people around me are more socialable, and that makes me feel worse. Especially in a group situation and some of the people in the group i don’t really talk to. I’m ok with one on one communication, and i got a few good friends and some colleagues who I’m comfortable with.
But some days are dreadful as i feel ill at ease with people at work. You can say it’s normal, but i don’t think so as I’ve seen how other people around me socialise. They definitely don’t have social anxiety as i do. Any advice is good thanks.

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Don’t worry it’s really not just you. Maybe you think it’s uncommon because of the work environment you are in, where most are happy to be around humans. I work in an industry with 90% introverts and we feel very sian whenever there’s team bonding or lunch and you can safely assume nobody ever turns up

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Hi @anonymous64,

Firstly, thank you for reaching out and sharing your honest feelings. It takes a lot of courage to open up about your social anxiety, and I’m so proud of you for sharing it here. I want to affirm you that it is completely normal to feel more anxious in certain social situations, especially at work where interactions can be more structured and sometimes involve people you don’t know well.

I want to reassure you that your feelings are valid, and you’re not alone in experiencing social anxiety. It’s actually very common to compare ourselves to others, but it’s important to remember that everyone has their own unique challenges and experiences. It’s not a reflection of your worth or abilities.

It’s great to hear that you’re comfortable with one-on-one communication and have some supportive friends and colleagues. It would be great to build on these positive relationships because they can be a good starting point. Additionally, here are some strategies that may help you navigate social situations at work:

  1. Self-Compassion: Be kind and understanding toward yourself. Social anxiety can be challenging, but remember that it doesn’t define you, and you’re doing your best! Here’s a short activity you can try to be kind to yourself: Mental Support & Wellbeing Resources in Singapore to Improve Your Mental Health |

  2. Deep Breathing: Practice deep breathing techniques to help calm your nerves in the moment. Taking slow, deep breaths can reduce physical symptoms of anxiety. You can practice deep breathing here: Mental Support & Wellbeing Resources in Singapore to Improve Your Mental Health |

  3. Progressive Exposure: Gradually expose yourself to social situations that make you uncomfortable, starting with less intimidating scenarios and working your way up. With more exposure, you get better at managing your feelings too :slight_smile:

  4. Positive Self-Talk: Challenge negative thoughts and replace them with more positive and realistic ones. For example, instead of thinking “I’m terrible at socializing,” try thinking “I’m working on improving my social skills, and it’s okay to make mistakes.” You can also try out this tool to counter negative thoughts:

  5. Seek Support: Consider talking to a therapist or counselor who specializes in anxiety. They can provide tailored strategies and support to help you manage your social anxiety more effectively :slight_smile:

I just want to encourage you again that even though progress may be gradual, it is the first and most essential step towards getting better.

Please do reach out here again if you need more support! All the best to you and keep going! :slight_smile:

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