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Hey friends, it's Rosie here.
Welcome to Radio Headspace.
A few weeks ago, I was invited to a small dinner with people I genuinely care about.
Nothing fancy, nothing stressful, just a group of people I admire.
But as the evening approached, I could feel that familiar buzz in my chest.
I started second guessing everything.
What I'd wear, what I'd say, how I'd show up, what I'd talk about.
Would they think I changed too much?
I found myself rehearsing stories in my head, pre-planning jokes, trying to predict how the night would go before it even started.
So today I want to talk about how anxiety lives in our thoughts, how it shows up in our bodies, and how mindfulness can help us create space instead of spiraling.
For me, this is the kind of anxiety that often hides behind a smile.
Social anxiety.
You know it.
It's the one that shows up when you're at a gathering or even just having coffee with a friend and you feel off on edge, uncomfortable in your own skin, even when you're surrounded by people you love.
I remember standing in my closet, staring at my clothes like they were all wrong.
And that inner voice kicked in.
You're too much.
You're not enough.
Why are you even going?
Even after all these years of doing this work of teaching mindfulness, writing books, hosting retreats, I still have moments where being seen feels like a lot.
There was a time in my life where I thought social anxiety meant I was shy or antisocial.
But what I've come to realize is that it's not about not wanting connection.
It's about fearing judgment inside that connection.
For me, it wasn't about avoiding people.
It was about constantly managing how I was perceived, trying to make myself small enough to avoid criticism, but present enough.
And that habit, it doesn't just disappear.
I've gotten better, of course.
I've learned how to manage it.
But I'd be lying if I said it still doesn't creep up sometimes, especially in moments where I feel emotionally exposed or energetically thin.
Social anxiety isn't about being bad at people.
It's about the vulnerability of being seen.
And when we can bring compassion to that experience instead of shame, we soften the edge of it.
Because at the end of the day, most of us aren't afraid of people.
We're afraid of not being accepted by them.
So friends, if you ever find yourself in that spiral, whether it's before a dinner party, a meeting or even a phone call Take a few grounding breaths.
Put your hand on your chest and say to yourself, it's okay to be seen.
It's okay to take up space.
You don't need to perform.
You just need to be.
Sometimes anxiety shows up in the places where we most want to belong.
And instead of pushing it down or pretending it's not there, we can meet it with kindness.
I've learned to walk into a room not asking, will they like me?
But asking, can I stay connected to myself in this space?
That shift makes all the difference.
You don't have to be perfectly composed to be worthy of being there.
And if you're looking for some extra support, check out the Meet Social Anxiety with Compassion meditation in the app.
That's it for today, friends.
If you've ever struggled with social anxiety, or if this episode brought something up for you, I'd love to hear about it.
You can find me on Instagram at Rosie Acosta.
Until then, breathe deep, take up space.
I'll see you back here soon.
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