Self-consciousness refers to a tendency to be preoccupied with your own appearance or actions, particularly about how you think others might perceive you. This heightened awareness of the self can contribute to distress, discomfort, and anxiety.
Being self-conscious can make your anxiety symptoms worse.
Some signs that you might be feeling self-conscious include:
Constantly apologizing for mistakes
Feeling as if everyone is watching you
Feeling embarrassed, guilty, or ashamed
Feeling responsible for everything that happens
Having low self-esteem
Struggling to deal with criticism
Self-consciousness isn’t always a negative thing, however. Healthy self-conscious feelings can contribute to feelings of pride and accomplishment.
There are many reasons why people might feel self-conscious. Some factors that can play a role include:
Anxiety disorders, such as social anxiety disorder
Depression
Difficult childhood experiences
Poor self-esteem
Other mental health conditions, such as borderline personality disorder (BPD) and obsessive-compulsive disorder (OCD)
Traumatic events
While most people experience some degree of self-consciousness from time to time, unhealthy levels can lead to significant problems in a person’s life. High levels of self-consciousness can contribute to social anxiety, isolation, loneliness, poor self-esteem, and depression.
Ways to Feel Less Self-Conscious
There are steps you can take to deal with self-conscious emotions and reduce your focus on the self. It may take some time, but using these techniques can reduce your self-consciousness.
Identify Triggers
Consider some of the situations or factors that might contribute to feelings of self-consciousness:
Perhaps there are some roadblocks holding you back from making the change.
Maybe you think that it is too scary to focus on the outside world.
Maybe it is mentally exhausting for you to keep up with conversations.
As an alternative, consider what benefits there could be from being more confident. Being self-conscious is only making your anxiety worse, and focusing on the opinions of others can limit your quality of life. It is easier to be yourself and be spontaneous if you are not focused on editing yourself. You need to learn to lose yourself to become who you really are.
Consider the Drawbacks of Being Self-Conscious
One of the most significant issues with self-consciousness is trouble accurately reading situations. You may remember fewer details about situations where you did well and instead focus on your slight mistakes or faux pas.
Self-consciousness can also lead you to judge other people as being exceptionally good conversationalists when that is an exaggeration. That can cause you to analyze everything happening around you, inhibiting you from relaxing and having a good time.
Develop an Outward Focus
In order to make the switch, try to become curious about other people as an objective outside observer.
Watch what others do. Listen to what they say; and think openly about the situation. Be objective as you observe the situation from an outside perspective.
Reframe Your Negative Thoughts
Practice Switching Perspectives
Remember Others Don’t See What You See
Change Your Perspective
Practice Self-Acceptance
You’re more likely to feel self-conscious if you listen to your inner critic. Instead of focusing on what you think are flaws or mistakes, try to practice accepting yourself for who you are.
Some strategies that can help you embrace who you are:
Appreciate the things that make you unique
Focus on your strengths instead of your weaknesses
Celebrate your successes
Treat yourself with kindness
Let go of things you cannot change