In certain social circumstances, everyone becomes apprehensive. However, if you suffer from social anxiety disorder (also known as social phobia), routine situations can be very difficult. You may be more self-conscious and afraid in social situations than other people, and you may have low self-esteem.
But don’t allow fear stop you from living your best life. Social anxiety disorder can be treated in a variety of ways. To help you feel better and get through the day, try these seven suggestions. Also, keep in mind that those with social anxiety may require expert assistance.
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Control Your Breathing
Anxiety can produce physical changes that make you feel uneasy. For instance, your respiration may become rapid and shallow. This can exacerbate your anxiety. You might feel stiff, dizzy, or as if you’re being suffocated.
Certain breathing exercises can help you calm down and manage other anxiety symptoms. Take the following steps:
Sit with your back straight in a comfortable position.
Allow your shoulders to relax.
One hand should be on your stomach and the other on your chest.
Inhale slowly for 4 seconds via your nose. The hand on your abdomen will rise, but the one on your chest should remain still.
Hold your breath in for 2 seconds, then gently exhale for 6 seconds through your mouth.
Rep this process multiple times till you feel at ease.
Exercise or Progressive Muscle Relaxation.
Certain physical activities, such as jogging, have been shown in studies to help reduce anxiety. Progressive muscular relaxation might also be beneficial. This entails flexing and releasing groups of muscles in your body while focusing on the sensation of release.
Yoga can also assist you in de-stressing. Deep breathing is used in some varieties, which can assist lower blood pressure and heart rate. According to research, practising yoga for a few months can help reduce general anxiety. Even just one lesson can help with mood and anxiety.
Prepare
It can help you feel more confident if you plan ahead for social situations that make you nervous. You may feel compelled to avoid some situations because they bring you anxiety. Instead, strive to plan ahead for the future.
If you’re going on a first date and are worried that you won’t have anything in common, try reading magazines and newspapers to come up with a few themes to discuss. If coming to a party or a work gathering makes you feel anxious, try some relaxation or breathing exercises before leaving the house to help you relax.
Begin small.
Don’t rush into large social gatherings. Make plans to eat at restaurants with friends or family so you can get acclimated to dining in public. Make an effort to make eye contact with strangers on the street or in the supermarket and say hello. If someone strikes up a discussion with you, inquire about their interests or preferred trip destinations.
As you gain confidence, you can progress to increasingly challenging exercises.
Allow yourself to be patient. To overcome social anxiety, it requires time and practise. You are not obligated to confront your worst concerns straight immediately. You can actually induce greater worry if you take on too much too quickly.
Remove Yourself from the Picture
Instead of focusing on what’s going on within your head, try focusing on what’s going on around you. This can be accomplished by paying attention to what’s being said or reminding yourself that others can’t tell how worried you are just by looking at you. Focus on being present and a good listener since people like it when others act sincere and interested.
Negative Thoughts Should Be Countered
These ideas could be about individuals or situations, and they could even be unintentional. The majority of the time, they are incorrect. However, they can cause you to misinterpret facial emotions. This may lead you to believe that others are thinking negative things about you when they aren’t.
One method is to simply use a pen and paper:
Consider all of the bad thoughts that come to mind when you’re in a certain circumstance.
Make a list of them. Make a list of good thoughts that counteract negative ones.
Here’s an example in general terms:
Negative thought: “I won’t be able to deal with this issue since it makes me so anxious.”
“I’ve felt anxious before, but I’ve always managed to get through it.” I’ll try to concentrate on the positive aspects of the experience.”
Make Use of Your Senses
Your senses of sight, hearing, smell, touch, and taste can all help you relax when you’re feeling worried. Looking at a favourite photograph or smelling a particular aroma might help some people relax. Try listening to your favourite song, chewing a tasty piece of gum, or snuggling with a pet the next time you start to feel apprehensive about a social scenario.
