How To Open Up To People When It’s Not Easy
The ability to open up to others can help you form intimate and honest relationships that can play an important role in your overall well-being. However, being vulnerable and letting someone else see your true self can sometimes seem intimidating and difficult. If you’ve noticed that you have a hard time opening up to people, but you want to engage with others in your life more readily and authentically, the tips mentioned below might help.
The benefits of opening up to others
This can be problematic because loneliness and social isolation have been shown to play a role in health problems like dementia, heart disease, stroke, anxiety, depression, and even a shorter lifespan. In contrast, having strong social connections can contribute to overall health and well-being. Even if you have a variety of relationships with others, holding back from revealing your inner world to them can make you feel isolated and lonely despite being surrounded by connections. Being deeply known can be nourishing and empowering and allow you to form close bonds.
Talking openly to others can also help them feel safe and comfortable in doing the same. Not only can this form a foundation for strong relationships, but it can provide you with a wealth of learning opportunities too. Speaking openly about your thoughts, feelings, and challenges with someone you trust can help you heal, learn, gain motivation, and receive inspiration. In some cases, it can even help you process a matter that’s happened to you.
Why opening up to people can be hard
As with many worthwhile endeavors, opening up to people in an authentic way can be difficult and intimidating. Your first response to the thought of being vulnerable may be:
- “What if they don’t like the real me?” You may be afraid of judgment, embarrassment, or abandonment.
- “What if I can’t find the right words or say something wrong?” You may feel anxious that you’ve had a lack of practice in this area.
- “Why can’t I open up to anyone?” You may experience a disconnect from your emotions or emotional numbness, possibly in connection to a physical or mental health condition.
It’s true that expressing your genuine thoughts and feelings with another carries some emotional risk. The other person could judge you or be turned off by what you tell them, which can increase feelings of isolation. You could form a strong bond with someone but then be separated and feel the pain of that loss. Or, you might have trouble engaging in the act of opening up to someone at all, whether because you’re not used to discussing your emotions, you’ve experienced related past trauma, or you experience symptoms of a mental health condition like social anxiety disorder that makes interpersonal exchanges difficult. You may also find it challenging to meet and bond with new people as a result of social anxiety or a lack of social skills.
Tips for learning to open up to others
While there are a variety of reasons you may have trouble opening up to others, there are also a variety of strategies you can try to get better at it so you can enjoy the benefits.
Address past wounds
The experience of being physically or emotionally abandoned by a parent, caregiver, friend, or romantic partner in the past may make a person more emotionally guarded and hesitant to trust others going forward. Past experiences of abuse may also contribute to a lasting trust wound or an unhealthy attachment style that makes it hard to get close to someone new. If you’re not sure whether a past experience may be contributing to present difficulties in opening up or if you’re looking for help in working through it, you might consider seeking the support of a therapist.
If you or a loved one is experiencing abuse, contact the Domestic Violence Hotline at 1-800-799-SAFE (7233). Support is available 24/7.
Improve your social skills
While it’s true that some people seem to be more naturally charismatic, it’s also true that social skills are skills that can generally be developed and strengthened through practice like any others. Joining support groups for this purpose, consulting with a therapist or social-skills coach, or putting yourself in situations where you can practice engaging with others in meaningful ways can all be helpful if you’re looking to build your social skills. Examples of social skills you might work on include displaying positive body language, making conversation, setting personal boundaries, and learning to calmly resolve conflict.
Build your self-confidence
In addition to working on your social skills, you might also work on your confidence. It can be easy, especially in the age of social media, to compare ourselves to others and lose sight of what makes each of us valuable and unique. If you feel that your self-confidence could use a boost, you might consider trying techniques like:
- Practicing self-compassion, which research suggests may offer “similar mental health benefits as self-esteem, but with fewer downsides.”
- Spending time with diverse groups of people, which can help you recognize the wide array of contributions each and every individual can bring to the table — including yourself.
- Engaging in positive self-talk, which studies indicate may “help people control their thoughts, feelings, and behavior under social stress.”
Get treatment for mental health issues
Certain personality traits and mental health issues may make authentically engaging with others in social situations especially difficult. For example:
- Depression can result in low energy and a lack of interest in activities once enjoyed, which can make it hard for a person to engage socially with others.
- Social anxiety can manifest as a fear of being judged or embarrassed in social situations that’s so intense that it may prevent an individual from participating in such situations at all.
- Panic disorder is characterized by the frequent experience of panic attacks along with the intense fear of experiencing another, which can make putting oneself in unfamiliar situations nerve-racking because of the possibility of having an attack.
- Agoraphobia refers to the fear of being in situations where escape might be difficult or embarrassment might be likely — and in severe cases, an individual may find it hard to leave the house at all.
If you’re experiencing symptoms of any of these or other mental health conditions, it can be difficult to form or maintain healthy social connections. That’s why seeking treatment from a qualified mental health professional can be important. They can help you learn to manage your symptoms so that you can improve your daily functioning, relationships, and overall well-being.
Seek support from a licensed professional in talk therapy
Meeting with a therapist in talk therapy can also help those who are having trouble opening up to others. A trained counselor can help you get to the root of this difficulty and work with you on overcoming it. If it’s due to a mental health condition or past trauma, they can assist you in managing symptoms or finding healing. If it’s a case of low self-esteem or a lack of social skills, they can help you in developing these. Regardless, a therapist is trained to offer a safe, nonjudgmental space where you can express your emotions and work through challenges with their professional support.
Some people who have trouble opening up may find doing so with a therapist in person to be difficult. In cases like these, online therapy may represent a more comfortable option. In one study, participants who engaged in video-based therapy reported feeling less intimidated, less awkward, and less judged, allowing them to more easily open up to their providers through this medium. If you’re interested in trying virtual therapy, you might consider a platform like BetterHelp. You can get matched with a licensed therapist whom you can connect with via phone, video call, or in-app messaging to address the challenges you may be facing.
Takeaway
Why can’t I open up to anyone?
People find it difficult to express vulnerability for many reasons. Some are worried about being perceived as wrong for who they are or what they think. Others use emotional distance as a defense mechanism following trauma, namely if they have experienced a loss, felt socially ostracized, or even been physically or sexually abused.
It can also be a side effect of certain medications for conditions like depression, anxiety, or bipolar disorder. In general, though, actively choosing to avoid vulnerability is most commonly an attempt to minimize the chances of getting hurt.
If you or a loved one is experiencing abuse, contact the Domestic Violence Hotline at 1-800-799-SAFE (7233). Support is available 24/7.
Why is it hard to open up to others, especially from a young age?
Opening up to others, particularly from a young age, can be challenging due to various factors such as fear of judgment, past negative experiences, lack of trust, and social anxiety. These factors can create barriers to communication and may lead to difficulty in expressing emotions and thoughts openly.
Why might opening up to a family member be difficult?
For some, sharing personal thoughts and feelings with parents or other family members poses challenges, often stemming from fears of judgment, misunderstanding, or dismissal. Previous encounters with rejection or unsupportive responses from family members can further exacerbate these feelings, fostering reluctance or apprehension toward opening up.
Am I emotionally distanced from others?
The strongest sign that you’re very distanced from others is that you feel anxious being honest about who you really are or what you really believe — even around close friends and family members.
Does bipolar disorder affect interpersonal relationships?
It’s relatively common for people with bipolar disorder to have trouble with effective emotional expression. Bipolar disorder is a mental health condition characterized by mood swings between manic and depressive episodes. During manic episodes, an individual with bipolar disorder may experience a rush of energy, impulsivity, and grandiosity, which can cause emotional distance in relationships with loved ones — even best friends. During depressive episodes, they may withdraw from social interactions, experience feelings of worthlessness or guilt, and have low energy levels, making it hard to connect with others.
How do I learn to open up emotionally?
The process of emotionally opening up to the world begins with identifying exactly why you’re hesitant or afraid to show who you are. Have you been hurt by others in the past and are worried it will happen again? Do you believe that your experiences don’t matter to others? Do you have a mental health condition like depression or a personality disorder that potentially makes you avoidant?
Once you’ve identified the source, address it. For instance, if you’re worried about getting hurt now based on past experiences, it could be helpful to work through these feelings in talk therapy. Affirmations, meditation, and steady health habits can help you build self-esteem.
- Previous Article
- Next Article