How to overcome Social anxiety | Self Help
According to the DSM-5, (Diagnostic and Statistical Manual of Mental Disorders, 5th Edition) Social anxiety (SAD) is a dangerous common fear Preventing millions of people from their self-confidence. So, if you suffer from social anxiety symptoms Or what we call Social Phobia, You will discover here how to overcome social anxiety fast and how to deal with social anxiety at work... Is there any social anxiety medication or social anxiety treatment... All this is in order to save you from Depression and increase your Self-esteem!
1 - Social Phobia / Anxiety Meaning
It is normal to feel nervous or feel the social anxiety in some social situations, for example, going to a specific date, or making a presentation may cause this painful feeling in your stomach.
But the situation is very different if you suffer from a condition known to specialists as 'social anxiety disorder' and also called social phobia, where daily interactions cause great anxiety, fear, shame, or harassment because you feel that others are watching you and judging your behavior.
Social anxiety disorder is a chronic mental health condition, but psychotherapy, medication, and learning coping skills may help you gain confidence, and improve your ability to interact with others.
Self-help methods help you control social phobia, but they do not substitute for professional medical help.
Although social anxiety disorder requires obtaining specialist help from a qualified therapist or psychotherapist, and although the following advice does not preclude seeking professional help, the aforementioned self-help methods can help you - besides a specialist treatment - in dealing with situations that are likely To induce your symptoms.
1- A lifestyle to reduce the social phobia
The effects of social phobia can be mitigated through a set of procedures or life practices, including:
- Contact the people you feel comfortable with.
- Join a local or online support group.
- Exercise regularly.
- Get enough sleep.
👉 (Check this beneficial article Here about Meditation )
- Follow a healthy, well-balanced diet.
- Avoid drinking alcohol.
- Reduce or avoid caffeine intake.
2- Exercise with simple steps
First, identify your concerns so that you can determine the situations that cause the largest percentage of your anxiety, then practice these activities gradually until the anxiety rates that cause them to decrease, start with small steps in non-confusing situations, and try the following exercises:
Eating with a relative, friend, or acquaintance in a public place.
- Make eye contact and send greetings to others, or be the first to say "hello".
- Compliment someone.
- Ask the retailer to help you find something.
- Get directions from strangers.
- Show interest in others - ask about their homes, children, grandchildren, hobbies, or trips, for example.
- Call a friend to prepare plans.
3- Prepare for social situations
In the beginning, it will be difficult for you to deal with a social spirit when you are feeling anxious, and although it may be difficult or painful in the beginning, the important advice is:
Do not avoid situations that stimulate your symptoms, and by facing these types of situations regularly, you will continue to build and strengthen adaptation skills You have, these strategies that can help you start facing stressful situations.
- Prepare for a conversation, for example, by reading the newspapers to determine an important story that you can talk about.
- Focus on the personality traits you love about yourself.
- Do relaxation exercises.
- Practice stress management techniques.
- Set realistic goals.
- Pay attention to the number of times you encounter situations that you are actually afraid of occurring. You may notice that the scenarios that you are afraid of do not usually happen.
- When facing a situation that occurs, remind yourself that your feelings will pass and you can deal with them.
- Avoid drinking alcohol to calm nerves, they may seem to help but may cause you to feel more disturbed in the long run.
3 - Social phobia symptoms and complications
First: emotional and behavioral symptoms
Social anxiety's symptoms and signs are including:
- The Fear of situations where you are the point of judgment.
- Fear from confusion or self-embarrassment moments.
- The continuous fear of harming someone.
- Strange situations where you are dealing with or talking to strangers.
- Fear of noticing others worry about you.
- Fear of physical symptoms that might bother you, such as blushing, sweating, tremors, or a shivering voice.
- Avoid situations in which you may be at the center of attention.
- Anxiety due to a bad activity or event in your past.
- Spending time after a specific social situation to analyze your performance and identify defects in dealing.
-Expect the worst possible consequences from a negative experience during a given social situation, as motivation advice.
Second: physical symptoms
Social anxiety disorder can sometimes be accompanied by physical signs and symptoms, and may include:
- Accelerated heartbeat.
- Upset stomach or nausea.
- Difficulty breathing.
- Dizziness or lightheadedness.
- Confusion or feeling "unbalanced".
- Diarrhea.
- Cramp.
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