How to stop Blushing (Techniques and Mindsets)

You’re not the only one who blushes in social situations. It can be difficult to blush, especially if it occurs when you make a mistake or feel embarrassed.

Acceptance and Mindset Change

This section will help you to understand the importance of accepting blushing, and changing your mentality so that it is viewed in a positive light. You can be more comfortable in social situations by changing the way you view blushing.

Accept your blushing as it is and take ownership of it

What if, instead of trying to hide it, you accepted that everyone knew? You can no longer be controlled by blushing when you accept it.

It is also called “taking ownership”. This is the act of accepting ourselves, including our flaws.

You may even blush less when you are no longer ashamed, because it is less stigmatizing for you.

You may not be as aware as you thought that blushing occurs.

We tend to underestimate how noticeable our blushing really is. Blushing isn’t as noticeable as we think, especially to someone who doesn’t know us.

When I haven’t seen my clients blush, I’ve heard them excuse themselves. It feels like blushing is more visible than it really is.

Tell yourself what you’d say to a blushing friend

What would you say to a friend who said they blush easily?

You could try something like this:

I’m sorry that you blush so much. Blushing is a normal human reaction, and I believe it makes you more likeable. You don’t need to hide it because it is part of who you are. I don’t believe anyone pays as much attention as you. “

Self-compassion is what we call when we speak this way to ourselves. It reduces self-critical thinking, which is often the cause of blushing.

You can make more friends if you know how to blush.

You can make more friends by blushing because it makes you appear genuine and kind. People are more willing to forgive you for your mistakes when they can see your blushing.

Not blushing has many advantages socially.

Techniques and Practices

We will cover a variety of techniques and tips to help you control blushing in social situations and feel more confident. These techniques can help you to feel more in charge when you start to blush.

Instead of blushing, focus on the situation.

When we blush we may focus on the fact that it is embarrassing and we wish to get rid of it. This spirals into a negative outcome:

You blush. You may feel anxious. You might blush more.

When you focus instead on what you’re doing in that moment, this spiral is broken.

You blush. You focus on the problem. Your blushing will likely subside.

The article Stop being nervous around people contains some tips on how to practice focusing on the situation.

Relax and reduce blushing by using breathing exercises

Here is a simple exercise that you can use in many situations.

1. Inhale deeply by using your nose.
2. Feel your stomach fill with air.
3. You can also breathe out by using your mouth. When the air blows, slightly purse your lips.
4. Repeat this 3 times.

When we activate the flight or fight system, also known as the sympathetic nervous system, we tend to blush. Deep breathing activates the rest and digest system, also known as the parasympathetic nervous system. The blushing will subside. You can also stop blushing by doing breathing exercises. When you stop focusing on your blushing it will go away.

You can learn more about breathing exercises here: https://www.healthlinkbc.ca/health-topics/uz2255

Progressive Muscle Relaxation

The Progressive Muscle Relaxation technique involves tensing different muscle groups and then relaxing them to reduce physical tension and anxiety. Start by tensing your muscles at the bottom of your feet for 5-10 second, and then releasing. As you move up your body, relax and tens each muscle until you reach your facial area. You can minimize blushing and reduce anxiety by focusing on the process.

If you feel yourself blushing in a situation where you are speaking publicly, take a minute to relax and tense your muscles while keeping your composure. You can regain your composure and confidence by tense and relaxing your muscles.

Visualization Techniques

Visualization can be a powerful tool to help you control blushing. Mentally rehearse a situation where you don’t blush. Imagine a situation in which you would blush. Imagine yourself calm and in control, instead of blushing. This will help you train your body and mind to react differently to real-life situations.

Imagine yourself having a relaxed conversation with the person you are attracted to. This mental rehearsal will help you to feel more confident, and therefore less likely blush when speaking with the person.

Grounding Techniques

Grounding techniques can reduce blushing and anxiety by helping you to focus on the moment. Try engaging your senses when you start to blush to bring your focus back to the moment. Focus on your feet or an object you hold.

Imagine that you are at a party, and suddenly blush during a conversation. Pay attention to your drink’s taste, the texture of your cup or the music in the background. You can reduce blushing by shifting your attention and continuing the conversation in a more relaxed manner.

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Find situations that make you blush and stop caring.

You need to “teach your brain” that blushing is not a problem. It’s called habituation, and is a scientifically-proven method to remove fears including blushing.

It’s okay to do this in a place that you feel comfortable, where you won’t be embarrassed.

Introduce yourself to new people at a social event, such as a networking mixer or other similar type of event. You can then practice blushing.