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This article was co-written by Trudi Griffin, LPC, MS. Trudi Griffin is a licensed professional counselor in Wisconsin. She received her MS in Clinical Mental Health Counseling from Marquette University in 2011.
There are 23 references cited in this article that you can view at the bottom of the page.
This article has been viewed 5,086 times.
When you have social phobia (social anxiety), making money can be a daunting task. Interview stress can make it difficult to get a job, and anxiety makes it harder to keep a job, especially for roles that require a lot of interaction or require multiple tasks at the same time. at the time. However, people with social anxiety can still have great success in their careers, like Bill Gates, Albert Einstein, JK Rowling or Warren Buffett. To get the best out of it, you need to work on dealing with your anxiety, choose the right type of work, and learn how to present yourself to make a good impression on potential employers. .
Steps
Choose the right career
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Know what you need when looking for a job. If you have social anxiety, avoiding everyone is not the best option because it isolates and thus increases your fear. Instead, you should find a position where you are in daily contact with other people and at the same time, do not create too much pressure. Look for a job: [1] X Source of Research[2] X Source of Research
- Less stress – avoid a stuffy and high pressure environment that will increase your anxiety.
- Less noise – loud noises cause stress in many people.
- Fewer interruptions – doing too much at once is another common trigger of stress. Look for a job that allows you to focus on each task.
- Limited interactions with others – Even if you don’t want a job where you’ll have to interact with others all the time (like a cashier or an operator), you shouldn’t look for a job where you are isolated. Look for work geared toward one-on-one interaction.
- Fewer group projects – group projects are not only coercive interactions, but they also increase feelings of uncertainty, one of the causes of anxiety. [3] X Research Sources
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Looking for a job that requires a high degree of independence. Writing or programming is a natural fit for people with anxiety. However, make sure you still have a few interactions each day. Otherwise, these jobs can make your fears even worse. Some good jobs that require little contact but still maintain a few interactions include: [4] X Research Sources
- Laboratory Analyst
- Insurance actuary/accountant
- Financial analysis
- Construction Inspection
- Graphic design
- Website building
- Office cleaning staff
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Find jobs that involve one-on-one interaction. Most people with social phobia find it easier to have one-on-one contact with no time pressure. Some jobs that favor one-on-one and uninterrupted interaction include: [5] X Research Sources
- Tutor
- Adviser
- Finance support
- Electrical engineers, plumbers, masons, etc.
- Nanny or babysitter
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Find a job that focuses on children, animals or nature. It seems that taking care of children is a very stressful job. However, many people with social anxiety feel more comfortable around children. Similarly, working with animals (veterinarian or animal care center) or nature (gardener, nursery, environmental scientist, ranger) can be pleasurable for someone with a phobia. social fear. [6] X Research Sources
Get a job
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Instead of worrying, focus on your abilities. The key to getting a job is to focus on what you have. Remember: applying for a position is not just a one-way street. You need to convince yourself that you are a good candidate for the job and at the same time, the employer needs to be convinced that the position is for you.
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Don’t feel obligated to mention social anxiety. Cover letters, resumes and interviews are all about showing off your abilities. No need to mention or apologize for your syndrome. Remember: quiet, shy people are often perceived as more trustworthy. Therefore, your composure can really be your plus point in the interview. [7] X Research Sources However, you may want to discuss anxiety if: [8] X Research Sources
- You are applying for a place that welcomes people with disabilities and encourages diversity in the workforce. Being open with your employer can make your relationship with them more pleasant. [9] X Research Source
- You believe the interviewer will take note and ask questions. If so, acknowledge it and turn it into a positive. Example: “I’m a bit stressed today. Even so, I still want to pressure myself to be able to perform well even in such a situation. It’s a great way to grow and improvement”. [10] X Research Source
- You believe you need some arrangement to be able to work, such as a less distracting office space [11] X Source of Research (Employers won’t penalize or pay less because your reasonable request). [12] X Credible Sources US Equal Employment Opportunity Commission Go to Source If in the US, to benefit from the US Disability Act, you must be open to employers with disabilities as well as necessary arrangements. [13] X Trusted Source US Department of Labor Go to source
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Prepare for the job interview. The best remedy for dealing with anxiety during an interview is to make sure you’re well prepared. That way, when a negative thought pops up – I’m so worried… I’m going to ruin it – stop and remind yourself that you’ve prepared well. [14] X Research Source
- Be prepared to mention hiatuses on your resume, for example, “Yes, I did a few part-time jobs and then realized I needed to improve my other skills. , I attended more training courses”. You can also talk about things you’ve gained during your job change, such as your education.
- Ready to answer frequently asked questions: What is your biggest weakness? Where do you see yourself in the next five years? What are you interested in this position? Why did you leave your current/previous job? [15] X Research Source
- Present responses in the form of short stories. You should be able to tell a compelling story about a career path or specific skills learned. Always include concrete examples from real work situations to strengthen any of your claims. [16] X Research Source
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To build a relationship. Research shows that applying for a job through a referral is 5 to 10 times more effective than applying directly to a company. Even so, maintaining relationships can be especially difficult for someone with social anxiety disorder. Here are a few tips to help you build your own network:
- Use LinkedIn. Link up with someone who can help you and make sure your profile is up to date.
- Arrange. In excel, create a contact page for someone you respect and want to work with. Here, quality is more important than quantity. [17] X Research Source
- Plan your next actions. Set a reminder to stay in touch with them. It doesn’t have to be a big deal. It could be just a simple email to check on the current situation and show that you are always available to help if they need you. [18] X Research Sources
- Stay in touch in creative ways. Follow LinkedIn contacts. If they get a promotion or get a new job, congratulate them. If they read a new article or page that they might like, send it in. If you have a common interest, share a post about it. [19] X Research Source
- Say thanks. Don’t forget to give thanks when you get advice and it helps. An attitude of gratitude will always bring success.
Coping with social anxiety
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Talk to a specialist. Cognitive-behavioral therapy has been shown to be highly effective in treating social phobia. A therapist can help you identify your fears, give you relaxation tips to deal with them, and help you overcome your worries and fears by taking steps to confront them. In severe cases, antidepressants may be prescribed to reduce anxiety levels and make therapy more effective. If you have a social phobia, contacting a therapist is one of the first things you should do. [20] X Research Source
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Learn techniques for dealing with social anxiety. Everyone has feelings of anxiety and insecurity. It is the body’s natural response to stress or danger. Overreaction develops in some people, due to genetics or environmental influences. Fortunately, there are many proven strategies that can help you manage that anxiety. [21] X Research Source
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Go to work early. Arriving at work early allows you to adapt and prepare well for the day. Chances are you’ll also be able to meet people one-on-one, as they turn up, instead of entering the office when they’re all already there. [22] X Research Source
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Record and rate your thoughts. Social phobia comes from a fear of being exaggerated: Everyone’s looking at me… It’s going to be a disaster… I’ll be like an idiot . Writing it down helps you identify and eliminate those hype and replace it with realistic expectations.
- For example, if you’re preparing to give a presentation, you might worry it’s going to go bad, you sound too stressed out and no one will listen, etc. Replace them with more realistic thoughts: I’m prepared Thorough and persuasive presentation. If things don’t go in the right direction, it’s still there, it’s not the end of the world .
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See it as excitement instead of anxiety. Increased heart rate and breathing rate, heightened alertness and propensity to sweat – these signs of anxiety are almost always signs of excitement. Although this may not seem like a big deal, the way you see yourself is really important. Instead of thinking you’re nervous, see it as fun and excitement. As a result, confidence takes the place of fear.
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Practice deep breathing. Deep and regular breathing helps calm the body: reducing heart rate, blood pressure and muscle tension. [23] X Research Source Practice these breathing techniques at home so you can use them when you need them to combat anxiety:
- Breathe slowly – Inhale and count to 4, hold for 1 to 2 seconds and exhale also count to 4. It will calm the nervous system. [24] X Research Sources[25] X Research Sources
- Resistance Breathing – Creating an obstruction as you exhale has a calming effect. You can do this by exhaling through your nose, pinching your lips as you exhale (as if you’re blowing air), or making sounds while breathing (like “um” or “still”). [26] X Research Sources
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Direct your focus outward. Anxiety escalates as you observe yourself: I am not convinced enough. My hands are full of sweat. I worry too much. This would be a disaster . Redirecting and focusing on your surroundings can help. By doing so, you not only divert attention from yourself, but you also force yourself to focus on the present instead of worrying about the things that haven’t happened yet. [27] X Research Source
- Describe objects around you – Focus on your surroundings: rugs, walls, furniture. Detailed description, for example this table is made of wood, very solid with dark coating. Sometimes, touching the object depicted is helpful. [28] X Research Sources
- Focus on the people around you – Listen to what they have to say. Research their style or clothing. [29] X Research Sources
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Accept the discomfort. Despite mastering countless coping strategies, the truth is that sometimes, you can still feel anxious or insecure. That’s completely fine. It can come to anyone. Sometimes, you have to accept discomfort in order to do something worthwhile. Focus on why you do it. For example, “It makes me nervous, but it’s worth the job” or “It makes me nervous, but it’s worth it to go further in my career.” [30] X Research Source
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This article was co-written by Trudi Griffin, LPC, MS. Trudi Griffin is a licensed professional counselor in Wisconsin. She received her MS in Clinical Mental Health Counseling from Marquette University in 2011.
There are 23 references cited in this article that you can view at the bottom of the page.
This article has been viewed 5,086 times.
When you have social phobia (social anxiety), making money can be a daunting task. Interview stress can make it difficult to get a job, and anxiety makes it harder to keep a job, especially for roles that require a lot of interaction or require multiple tasks at the same time. at the time. However, people with social anxiety can still have great success in their careers, like Bill Gates, Albert Einstein, JK Rowling or Warren Buffett. To get the best out of it, you need to work on dealing with your anxiety, choose the right type of work, and learn how to present yourself to make a good impression on potential employers. .
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