How to kill social anxiety?

How to manage social anxiety?

Social anxiety can be managed using a few self-help techniques such as:

  • One must try and understand the triggers to understand what causes social anxiety
  • Instead of finding ways to escape fear one must try and acknowledge it
  • To calm oneself down in the face of anxiety one must carry out mental imagery exercises where they visualize soothing stimuli
  • One can seek professional help and participate in exposure therapy which helps to make the social situations that cause anxiety less anxiety-provoking.

 

What is social anxiety?

 

Individuals experiencing social anxiety might feel uncomfortable being in social situations to an extent that it hampers their daily functioning. It’s sometimes referred to as a social phobia.

Individuals consider public spaces as potential spaces of humiliation and embarrassment. Social anxiety affects how a person Interact with the world around them.

Social anxiety can be differentiated from shyness. In that shyness does not affect an individual’s daily life and functioning, moreover shyness is short-lived.

On the other hand, social anxiety is persistent and negatively impacts various aspects of an individual’s life like their ability to work productively or even develop or maintain close bonds with people outside their family.

What are the symptoms of social anxiety?

The symptoms of social anxiety disorder can be both physical and psychological.

The most significant physical symptoms of social anxiety are:

  • ·      Nausea
  • ·      Excessive sweating
  • ·      Shaking or trembling
  • ·      Lightheadedness or feeling dizzy
  • ·      Increased heart rate

The psychological symptoms that individual experiences during a social anxiety attack are:

  • ·      Excessive and intensive worry about the social situation
  • ·      Worrying days or even weeks ahead of an important social event
  • ·      Trying to camouflage themselves in the background to avoid the social situation on a whole
  • ·      The need for intoxication to face a social situation
  • ·      The constant worry of being observed by other people
  • ·      Avoid social contact an individual might also miss out on school or work.

In addition to these individuals with social anxiety may avoid social interactions such as asking another person a question when in doubt, potential job interviews, shopping, using public services like transport or washrooms, carrying out activities in public such as speaking or even eating in that matter.

How to kill social anxiety using self-help techniques?

 

Lifestyle changes

Apart from therapy and medication, the best way to manage social anxiety is to bring about certain lifestyle changes. These may include:

  • ·      Regular exercises
  • ·      Having a balanced diet,
  • ·      Socializing and talking to people about their anxiety,
  • ·      Journal writing to express and understand one’s feelings and
  • ·      Avoiding alcohol or drugs.

Take control of your breathing

It is normal for anxiety to bring about changes in your body, for instance an increased breathing. these changes often make an individual feel uncomfortable.

One can take control of this discomfort by carrying out a few simple steps such as holding one’s breath for two seconds and slowly letting it out through their mouth.

Repeating this step several times until one feels relaxed. This is most effective when one sits down in a comfortable position with the back straight.

Carry out progressive muscle relaxation

Research indicates that certain activities such as walking, or jogging can help in killing anxiety. Another effective technique to kill anxiety is progressive muscle relaxation.

Progressive muscle relaxation involves flexing and releasing a group of muscles in one’s body which helps to maintain their attention on the feelings of this contraction and relaxation.

Prepare ahead of situations

It is best advised that people who experience social anxiety must plan ahead of these situations that make them nervous to increase their confidence.

Start small

To kill social anxiety it is important that people start small. In that individuals must avoid big social situations and start with the situation that they are compatible with.

For instance, one can start by going for lunch with friends and family members rather than with a set of individuals that they’re not familiar with or confident meeting without an anxiety attack.

Push back negative thoughts

one very effective way to kill social anxiety is to focus and work on one’s negative thoughts actively.

Think about the negative thoughts that one has about a particular situation and write them down. Following which the person is required to write down positive thoughts that challenge the negative ones.

Sensory awareness

one’s senses can help them calm down while they feel anxious in any situation. 

For some people trying to look at photographs that give them a sense of happiness or using a particular scent that can distract them from the negative thoughts and help them reconnect with more positive ones can help to kill the anxiety at the moment.

Side Note: I have tried and tested various products and services to help with my anxiety and depression. See my top recommendations here, as well as a full list of all products and services our team has tested for various mental health conditions and general wellness.

How to kill social anxiety using other methods?

Like other physical conditions, even social anxiety disorder has different approaches for its management and treatment. 

Some people might only need a single type of treatment while others might require a combination of approaches.

Some of the ways to manage or treat social anxiety disorders are:

Therapy

Cognitive-behavioral therapy

Cognitive-behavioral therapy helps an individual to control their anxiety by using strategies like relaxation and breathing. It works on the principles of replacing negative thoughts with positive ones.

Exposure therapy

Exposure therapy is a kind of therapy in which an individual is exposed to a particular situation that they usually fear in a graded order that usually starts with exposing the individual to a situation that is least triggering and going up the ladder as and when the individual gets comfortable with the situation introduced or exposed to them each session aims to make individual comfortable with a real-life situation that they might face.

Group therapy

As the name suggests group therapy usually involves two or more individuals who are experiencing similar symptoms and problems.

It is based on the principle that when an individual interacts with other people who are suffering from the same condition or fears they might not feel left alone or isolated.

This kind of therapy also helps in developing and maintaining social skills or techniques to interact with people in other social settings.

 Prescribed medication

Anxiety can also be treated with the help of medication prescribed by a health care professional.

There are different types of anxiety medications each with its own benefits and side effects.

Conclusion

According to the Anxiety and Depression Association of America (ADAA), approximately 15 million American adults experience a social anxiety disorder. The onset of which can be seen as early as 13 years of age.

Social anxiety can disrupt one’s normal functioning and cause significant distress. It is important that people take active precautions and steps to tackle this social anxiety.

Individuals can carry out self-help techniques or even other therapy methods with the assistance of mental health professionals to deal with social anxiety.

Individuals have to acknowledge and accept the fact that they are the masters of their own thoughts, feelings, and emotions, and being able to actively work on them will help them to kill their social anxiety.

What we recommend for curbing Anxiety

Below are some of the services and products we recommend for anxiety

Online Therapy

  • Online therapy is another thing we should all try. We highly recommend Online therapy with a provider who not only provides therapy but a complete mental health toolbox to help your wellness.

Anxiety Weighted Blankets

  • Anxiety Weighted Blankets are by far the number 1 thing every person who suffers from anxiety should at least try. Anxiety Blankets may improve your sleep, allow you to fall asleep faster and you can even carry them around when chilling at home.

Light Therapy

  • Amber light therapy from Amber lights could increase the melatonin production in your body and help you sleep better at night.  An Amber light lamp helps reduce the amount of time it takes you to fall asleep and increases overall sleep quality.

Frequently asked questions (FAQ)

How can I calm my social anxiety?

 

One can control their social anxiety by carrying out the following strategies:

  • Take small steps towards tackling the anxiety.
  • Try and detach yourself from negative thoughts
  • Mentally prepare oneself from situations that are normally anxiety-provoking
  • Try and practice progressive muscle relaxation.
  • Take control over your breathing
  • Stop focusing on the negatives and look at the other positives that are relatively positive

What are the four ways to overcome social anxiety?

Some ways to effectively overcome social anxiety are:

  • Identify and explore the emotions in social surroundings
  • Stop reading about what other people might be thinking about you
  • Think about the people with whom you share personal and strong bonds in social situations that trigger anxiety
  • Try and share your emotions and thoughts with your family or friends.

What are the signs of social anxiety?

Some of the evident signs and symptoms of social anxiety are:

  • Increased heartbeat
  • Trembling or shaking
  • Sweating
  • Nausea and vomiting
  • Difficulty in breathing
  • Dizziness or Lightheadedness
  • Sense of losing control

What is the root cause of social anxiety?

The exact reason for social anxiety or any other related anxiety is unknown. However, much research suggests that it is caused by environmental factors and genetics.

How do I know if I’m shy or have social anxiety?

Social anxiety can be differentiated from shyness. In that shyness does not affect an individual’s daily life and functioning, moreover shyness is short-lived.

It can be concluded that social anxiety is an extreme form of shyness in which people feel uncomfortable and strange around people in various social situations.

Citations

https://www.webmd.com/anxiety-panic/tips-for-living-with-social-anxiety