How to overcome shyness ?
Probably the best way to overcome shyness is Systematic (or Graduated) Desensitization. This is contrasted with a technique called “flooding,” in which the shy person is immediately exposed to a feared situation. This experience is supposed to be cathartic.
This is the advice that is often given shy people. “You’ve got to mix and mingle with people-that’s the only way you’re going to overcome your shyness! Go to a party, and plunge right in!” This is something akin to telling someone who’s deathly afraid of water to plunge into the deep end of a swimming pool!
Systematic desensitization, on the other hand, involves discovering what you are afraid of, breaking that feared activity down into smaller steps and finally taking those steps on one at a time, gradually moving from the easiest step to the most difficult.
The first step toward practicing systematic desensitization is to list those situations which cause you shyness or anxiety. The list should be arranged in increasing order of difficulty; that is, with the easiest interactions listed first, progressing down toward those which cause greater and greater anxiety. To make this task easier, below is a list of social situations arranged in what I think will be roughly increasing difficulty for most shy people. You can use this list as a framework for your own list. The list progresses from the mildest social situations to the most difficult.
The next step is to tackle these shyness-producing situations one at a time, progressing from the easiest to the most difficult. To do this, you must set goals for yourself.
Set aside a couple of weeks for each shyness situation. Every day, make a deliberate point of getting into a situation in which you will have an opportunity to practice a skill on your list which you have set aside to practice during that week. When you have practiced a particular skill on your list every day for two weeks, move on to the next one. Continue this way until you have worked your way completely down the list.
This technique doesn’t work perfectly, because life doesn’t always hand out experiences in the order we’ve decided would be best, but don’t worry; the technique will still be effective.
Another tip: most of these situations can be made more challenging by increasing how much time you spend in that situation, or by increasing the difficulty in some other way. For example, you may have no trouble asking a librarian to help you find something, but entering into a brief conversation with him or her may be a little more difficult. Or, a short conversation with someone you meet at school may be easy, but a longer one may be more challenging. In this way you can “fine tune” your graduated desensitization regimen in a way that allows you to achieve a very smooth increase in its difficulty level.
One of the easiest ways to begin is to try striking up little conversations with store clerks. This gives you an opportunity to practice overcoming your shyness every time you pick up a magazine or buy a candy bar. The conversations don’t have to be long ones, and you can close the conversation whenever you wish. Another advantage is that since you have no need to see these people again, you have no reason to be upset if you say something you later decide was less than brilliant. Of course, make sure there isn’t a long line of other shoppers waiting behind you when you try this technique !
