Social anxiety, a mental health condition characterized by an intense and persistent fear of social situations, can be a challenging diagnosis to cope with day-to-day.
People with social anxiety often have an overwhelming fear of being judged, criticized, or embarrassed in social settings, which can be especially difficult in the workplace where interpersonal skills and collaboration are vital to many job functions. There’s a spectrum of social anxiety, but employees with severe anxiety experience extreme discomfort when interacting with others, causing them to avoid situations where they’re the center of attention.
If you have social anxiety, know you’re not alone. Roughly 7 percent of adults in the U.S., 15 million people, have social anxiety disorder. You can learn to cope at work or find a new job altogether that allows you more independence and freedom.
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How to cope with social anxiety at work
Social anxiety can manifest in different ways, including:
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An intense fear or avoidance of social situations and evaluation by others
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Physical symptoms such as sweating, trembling, rapid heartbeat, nausea, and blushing
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Negative self-talk and a fear of saying or doing something embarrassing
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Heightened self-consciousness and a persistent worry about how you’re being perceived
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Difficulty speaking or expressing opinions and thoughts in social settings
Working with social anxiety can be challenging, but there are strategies that can help you cope and thrive in the workplace.
Understand your triggers and set boundaries
Try to identify specific situations or types of interactions that trigger your anxiety. Understanding your unique triggers can help you anticipate and prepare for them. Set boundaries around your workload and social interactions to prevent burnout. For example, if you know a happy hour or team-bonding event after work will trigger your anxiety, protect your peace and politely decline the invitation. Practice saying “no” to additional responsibilities or unnecessary meeting invites when you need to.
Set achievable goals for yourself and break tasks into smaller, manageable steps. It may be easier said than done, but try to focus on your strengths and abilities rather than dwelling on your perceived weaknesses or shortcomings. Keeping a work journal can come in handy for celebrating your accomplishments, no matter how small, and reminding yourself of your successes and achievements.
Use coping mechanisms and relaxation techniques
If you have social anxiety, it’s common to overthink and ruminate, repeatedly replaying past social interactions in your mind, focusing on mistakes or embarrassing moments. You might find yourself overanalyzing other people's reactions, facial expressions, and body language, trying to interpret their thoughts and feelings.
In moments like these, it can be challenging to quiet your mind, but there are physical relaxation techniques that can help manage anxiety symptoms when they arise. When you start to feel anxious, practice deep breathing, get some fresh air, meditate, or use grounding techniques. Name 10 objects you see around you, hold a piece of ice in your palm, or clench your hands into fists and squeeze, then release the tension, for example. When you can, challenge negative thoughts and beliefs about yourself and your abilities, and replace them with positive affirmations, like, “I have done my best today,” or “I forgive myself for my past mistakes.”
Seek support in your community
Reach out to supportive coworkers, friends, or a trusted mentor who can offer you encouragement and personal guidance. If possible, communicate your needs to your supervisor or HR department. They may be able to provide accommodations or support to help you manage your anxiety at work.
If your social anxiety significantly impacts your ability to function at work, consider seeking professional help from a therapist who can provide tailored strategies and support. Remember that managing social anxiety is a process, and it may take time to find what works best for you. Be patient with yourself and celebrate your progress along the way.
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15+ jobs for people with social anxiety
If you don’t want to interact with a ton of people throughout your workday, you don’t have to. It’s possible to find a job where you can thrive independently. Most of these jobs are either remote or offer independent work so you can exist in your own space and limit face-to-face interactions with others.
1. Freelance writer
Average salary: $61,341 per year
Freelance writers have the freedom to work remotely and independently, which can reduce social anxiety triggers associated with office environments. Freelancers set their own schedules, allowing them to work during times when they feel most comfortable and productive, whether that's early in the morning, late at night, or in short bursts throughout the day.
2. Graphic designer
Average salary: $60,176 per year
Careers in graphic design offer independent, creative project-based work, and designers typically enjoy flexibility in setting their own schedules and work hours. Graphic designers can work on a wide range of projects for different clients and find assignments that align with personal interests and skills.
3. Software developer
Average salary: $105,459 per year
Coding and programming can be done independently or in small focused teams, minimizing social interactions. Success in software development is primarily based on technical skills and expertise rather than extensive networking or socializing, so employees with social anxiety have the opportunity to excel in their field based on their abilities.
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4. Data analyst
Average salary: $77,754 per year
Another good remote option, data analysts often work independently or in small teams. Since data analysis involves analyzing data to identify patterns, trends, and insights, the focus on objectivity can help people with social anxiety feel more confident in their work and less concerned about subjective judgments from others.
5. Customer support representative
Average salary: $53,278 per year
Customer support interactions often follow a structured format, such as answering inquiries, resolving issues, or providing information for customers. This predictability can help employees with social anxiety feel more comfortable and confident in their interactions. Plus, many companies offer remote customer support positions where customer interactions are primarily conducted over email, chat, or phone.
6. Bookkeeper
Average salary: $44,320 per year
Bookkeepers often work independently, focusing on tasks such as maintaining financial records, reconciling accounts, and preparing financial reports. This independence can provide individuals with social anxiety with a sense of autonomy and control over their work environment.
7. Librarian
Average salary: $68,570 per year
Libraries are known for their quiet and serene atmosphere, which can be conducive to concentration and focus. This can be particularly beneficial for individuals with social anxiety who prefer to work in environments with minimal noise and distractions. And while librarians interact with readers, interactions are typically brief and focus on providing assistance.
8. Transcriptionist
Average salary: $47,341 per year
This job involves converting audio or video recordings into written documents and can often be done remotely without any face-to-face interaction. This task-oriented focus on listening and typing can provide a sense of purpose and accomplishment without the pressure of social interactions.
9. Web developer
Average salary: $83,622 per year
Web development involves coding, programming, and building websites and applications. This technical focus allows employees to channel their energy into tasks rather than social interactions. Building and maintaining websites can often be done independently and remotely.
10. Virtual assistant
Average salary: $75,337 per year
Virtual assistants provide administrative or clerical support to clients remotely, typically through email, phone, or online communication platforms. Typical tasks might include scheduling appointments, managing emails, and organizing documents.
11. Online tutor
Average salary: $59,583 per year
Teaching or tutoring students in subjects like math, science, or language can be done remotely through video conferencing platforms. Tutors often work with individual students or small groups rather than large classes or crowds. This smaller, more intimate setting can be less overwhelming for people with social anxiety.
12. Photographer
Average salary: $53,380 per year
Photographers have control over their environment, subject matter, and composition. This can help reduce anxiety by providing a sense of predictability and empowerment. Many aspects of photography can also be done remotely, such as editing photos, managing client communications, and marketing services online.
13. Software tester
Average salary: $104,611 per year
Software testers check applications’ functionality, identify and report bugs, and write test cases. Many software testing jobs offer the option to work remotely, and most communication occurs through written channels such as bug reports, test documentation, and project management tools.
14. Medical coder
Average salary: $55,111 per year
Medical coders typically work independently, reviewing medical records and assigning appropriate codes for diagnoses and procedures. Medical coders can work in a variety of healthcare settings, including hospitals, clinics, insurance companies, and remote coding companies, allowing individuals to choose the work environment that aligns with their comfort level.
15. Warehouse associate
Average salary: $41,163 per year
Warehouse roles typically involve minimal interaction with customers or the public. Instead, employees primarily interact with colleagues and supervisors within the warehouse, completing tasks like inventory management, order picking, packing, and shipping. However, warehouse roles do typically require physical activity such as lifting, moving, and organizing items.
16. Truck driver
Average salary: $108,000 per year
Driving a truck provides a quiet and solitary work environment. While truck drivers may interact with colleagues, customers, and dispatchers, these interactions are often brief and usually limited to loading and unloading cargo or coordinating deliveries. Plus, following established routes and schedules offers a sense of routine and predictability in the workday.
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