Finding Your Place On The Mat: 5 Things To Consider When You Are Socially Anxious

As someone who experiences social anxiety daily, I can assure you that finding a class, teacher, and space that suits you is not only possible, but can make all the difference to both your experience of yoga, and your daily life.

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Palms sticky, sweat trickling down your back, eyes struggling to focus, heartbeat thumping in your ears … and the class has not even started yet. Attending a yoga class when you experience social anxiety can feel overwhelming, and substituting the fear of judgement and embarrassment for staying at home to practice online is both tempting and easily accessible in the modern world. Yoga is well-known for being non-competitive, with no encouragement of ego, and yoga teachers are well-trained in providing inclusive and safe spaces for all. But social anxiety is a mental health condition that goes beyond shyness, significantly impacting daily life, work, and relationships. There is a sense of irony that yoga is often cited as a coping strategy for social anxiety, with those who commit to a regular in-person practice noticing improvement in their symptoms. But even just walking through the door and unrolling your mat in front of a room full of other students can feel impossible some days. Know that you are not alone, as isolating as it can feel.

As someone who experiences social anxiety daily, I can assure you that finding a class, teacher, and space that suits you is not only possible, but can make all the difference to both your experience of yoga, and your daily life. Here are five things to consider when you are navigating yoga with social anxiety:

Yoga is not a performance. There is no pressure to be outgoing in a yoga class. You are not under a spotlight, and you are not going to be picked on to speak in front of the class – I promise! There are no rewards in yoga for pushing yourself, either in mind or body. Every day you step into that room and onto your mat, you will feel differently, so allow your practice to reflect that. Use props and take modifications to suit you. You are not being graded, and you will not get into trouble with the teacher if you take the option that is right for you. If there are eight students in a class, the teacher will be overseeing eight unique practices. Listening to your body and your mind is the greatest gift you can give yourself.
Arrive as you are. The part of a yoga class that filled me with dread the most was those minutes between arrival in the room and the class beginning. Am I expected to talk to people? Do I seem unfriendly? Is it rude if I pull out a book? Am I allowed to lie down and close my eyes? That time is yours. I have been attending a yoga class for over a year now, and I still get days when I feel awkward because other students are chatting to one another and I find myself staring down at my mat avoiding eye-contact. Do whatever it is that makes you feel comfortable, calm, and relaxed, and will be of greatest benefit to you once the class starts. Yoga classes are safe spaces that encourage you to be your authentic self. I carry a book, and a small notebook and pen with me always. They are a sort of emotional security blanket, but at first, I worried they were a barrier and made me appear stand-offish. However, the only comments I have received when I have been reading before class have been out of genuine interest in what book it is. It has often cleared a path for conversation, and I have gone on to swap books with fellow yoga students and teachers. Bringing yourself, just as you are, into the room, as well as onto the mat, is always enough.

Style and pace of class. The array of yoga class options is seemingly endless, from Vinyasa and Hot, to Yin and Power, and it can be overwhelming knowing which to choose. There is no one-style-suits-all when it comes to yoga classes. Try making a list of how you would like to feel during and after a yoga class. This is the best place to start. If your words correlate with a high-energy, uplifting, and heart pumping practice, a Hot or Power class may be for you. Perhaps the thought of that fuels your anxiety, and you want to move more slowly, taking your time in postures. It sounds like a Yin or a Restorative class is your answer. Or something in between? A practice that blends movement with breathing, like a Vinyasa class, sounds ideal. If you are completely new to yoga, there are plenty of Beginners classes too. Try out a variety of class styles. Some may become part of your routine, others you may dip in and out of depending on how you feel. Listening to your body, and honouring what it wants and needs, is key to establishing both a healthy yoga practice, and relationship with yourself.

Teacher presence. No two yoga teachers are the same. They are human beings too, with their own unique personalities, teaching styles, and ways of being. It is completely acceptable to try out a few different teachers as well as classes. You are not going to click with every teacher, and yoga teachers realise and understand that too. Outgoing, bubbly, and lively teachers are wonderful for providing motivation and uplifting energy, but as a quiet person, I easily feel overwhelmed by such characters. I was looking for a teacher who was calm and gentle, who spoke softly, and whose energy was a steady comforting presence. Rather than making a list of qualities you are looking for in a yoga teacher, instead, refer to your notes on how you would like to feel during your yoga class. Notice which teachers instill those feelings in you. The right yoga teachers for you are out there.

You are safe. Social anxiety, or indeed any form of anxiety, triggers the bodies ‘Fight or Flight’ response, causing physically worrying and uncomfortable symptoms, such as dizziness, nausea, and an urge to go to the bathroom. Feeling safe enough in a yoga class so that your parasympathetic nervous system can take the lead, is key. I had a panic attack the first time I attended the yoga class I now do not know what I would do without. I knew my main fear was fear itself, so I went back, week after week. That was over a year ago. As terrifying as it sounds, once you have found a class style and a teacher that suit you, staying when anxiety strikes, will eventually teach your body that it is safe. Then your fear can be left at the door, and you can truly benefit from the beautiful practice that is yoga.

Social anxiety can trick you into feeling like a burden, and like there is no place for you. For a long time, I thought finding the perfect yoga class meant changing myself to fit in. But over time, I came to realise that yoga meets you where you are, not with pressure or expectation, but with permission to be exactly as you are. Ultimately, the right class is not the one that looks the most impressive. It is the one that feels the safest to return to. Somewhere you can simply be, and that is enough.