Struggling with fear of communication? Discover proven psychological techniques to boost your confidence and how the Emotion Diary (EQ) can act as your personal coach.
How to Overcome Social Anxiety and Build Self-Confidence
Even though we interact with society from childhood, for many people, communication remains a significant source of stress. How can you get rid of fear and insecurity in social interactions? How can you learn to defend your boundaries without guilt?
The answer lies in developing Emotional Intelligence (EQ) and consistent practice.
Where Does Insecurity Come From?
Aside from clinical cases of social phobia, many people face everyday difficulties:
- Inability to say "no" or defend one's interests.
- Fear of "judgmental glances" and a desire to be invisible.
- Inability to express feelings, turning a person into a "shut-in."
The paradox is that trying to be invisible doesn't save you from criticism. On the contrary, insecurity often attracts manipulators. Fear of communication stems from an inability to understand people and one's own emotions. This is essentially low EQ.
How to Communicate Calmly: The Focus Rule
There is an interesting psychological paradox: you will start making a good impression on people only when you stop concentrating on it.
External communication and internal dialogue are two different processes. If you try to talk to a person while simultaneously thinking "How do I look?", your brain "freezes."
Tip: Focus on the interlocutor. Watch their facial expressions, gestures, listen to their intonation. This automatically lowers your anxiety levels.
Practical Exercises for Building Confidence
You can't learn to swim without jumping into the water. You cannot improve social competence just by reading articles. You need experience, tracking results, and reflection.
This is exactly why we created the Emotion Diary | EQ (Emotional Intelligence). It helps you track your reactions and progress.
Exercise 1: Fear Analysis (The Phoenix Method)
Imagine the worst-case scenario. Are you being mocked? Imagine "burning" with shame, and then rising from the ashes like a Phoenix, becoming stronger.
Write in your Emotion Diary:
- What exactly am I afraid of in this situation?
- What are the 5-10 benefits I will gain if I overcome this fear?
Exercise 2: The Social Challenge
Psychologists have developed a list of situations to "toughen up" your confidence. Try doing one per week and record your feelings in the diary:
- The Store: Ask a salesperson to consult you in detail about a product, thank them, and leave without buying anything. (Goal: overcome guilt).
- Small Request: Ask a passerby for change or directions.
- Public Transport: Ask a passenger to give up their seat (or open/close a window).
- Networking: Strike up a conversation with a stranger.
Tracking Results is Key to Success
When you start these exercises, you will notice psychological resistance. This is normal. To stay on track, it is crucial to keep records.
The Emotional Intelligence Diary allows you to:
- Honestly evaluate your emotions before and after the situation.
- See the dynamics: what scared you a month ago makes you smile today.
- Develop self-discipline and self-respect.
Remember: the path to success is the only activity where you owe nothing to anyone. Live by your own rules.
- MriyaRun | Psych Journals, Workbooks & MAC Cards
- Tools & Resources
- How to Overcome Social Anxiety & Build Confidence: Practical EQ Guide