Content

• Steps
• Advice
• Warning

Social anxiety disorder is an unreasonable and extreme fear of being judged by people in social situations. Sometimes this fear is so terrible that it interferes with your daily activities.Anxiety often stems from a way of thinking that makes you too fearful of being embarrassed, so you can choose to avoid all social situations. However, there are a few things you can do to ease your anxiety.

Steps

Method 1 of 5: Control your thoughts

1. 

   Assess cognitive deviations. Anxiety often arises when people begin to have erroneous, distorted and useless perceptions in their thoughts. Wrong thoughts are thinking mistakes that originate in your subconscious mind and cause you to worry. Once you realize you're making a mistake, though, it's much easier to change your thinking pattern. Here are four thinking mistakes that often make anxiety worse:
   • Conjecture: You guess what will happen with no real evidence to back your guess. Usually you set the worst case scenario. For example, you might think, “Me know people are about to laugh at me ”. When you find yourself thinking that way, ask yourself for the evidence for that.
   • Personalization: You unfoundedly believe that people focus on you with negative intentions. For example, when you see someone talking to another person and looking in your direction, you might say, "That person is talking about my outfit".
   • Mind reading: You think you know what the other person thinks. For example, you might think, "She thinks she's stupid" even though you have no idea what the person is really thinking.
   • Exacerbating the problem: You often exaggerate or “tear it up”. You turn everything into disaster with this way of thinking. For example, if your friend forgets to praise your presentation, you might suddenly come up with the thought, “Oh my God, I did that bad. Everyone probably thinks that they are completely incompetent ”.

2. 

   
   
   Ask yourself about the evidence. When you notice that you seem to be feeling distorted, take a minute to define whether the thoughts are realistic or misleading. You can do this by asking yourself for evidence. Ask yourself, "Is there any corroborating evidence to support that idea?" This treatment will help you identify mistakes in thinking and allow you to think about things that are more useful and realistic. You can refer to the following examples to ask yourself about the evidence for these misconceptions above:
   • "What is realistic evidence that people will laugh while I give a presentation?"
   • "How do I know she's really talking about my outfit and not about anything else?"
   • "Do I have any evidence that she thinks I'm stupid?"
   • "What proof does the audience think they are incompetent?"

3. 

   
   
   Identify unconscious negative thoughts that come to mind. Unconsciously negative thoughts are often the seeds of your anxiety. They are thoughts that suddenly flash and break into your consciousness even when you don't really realize it. Unfortunately, these thoughts are often constantly reinforced from childhood, so you no longer even realize their presence. Unconscious thoughts also often contribute to your thinking mistakes.
   • For example, when you were in elementary school, a classmate laughed at you when you spoke in front of class, so you deduce that people laugh at you every time you speak. Your unconscious thought as an adult might be, "If I speak in public, I will be embarrassed because people will laugh at me."
   • When you realize you are anxious, re-examine your thoughts. Ask yourself, "Why am I worried?" Notice your reaction, then analyze it more deeply by asking yourself, "What's more?" For example, when you wonder why you are worried, you might say, "I don't want to speak in public." If you dig a little deeper by asking yourself, "What else?", You might discover the real negative thought, "I'm afraid people will laugh at me."

4. 

   
   
   Resist and replace negative thoughts. Once you understand the negative thoughts that are causing you anxiety, now is the time to replace them with positive thoughts. Ask yourself questions to help you identify the opposite and more helpful. With the same examples above of public speaking, you can ask yourself the following questions:
   • Are people ALWAYS laughing at me when I speak?
   • When was the last time someone laughed when I said something?
   • Even if people actually laugh at me, is that a disaster?
   • Another healthier thought might be, “I'll do my best to speak well. Those who want information will listen, even if their presentation is not perfect. I can still do a good job without having a perfect presentation ”.

5. 

   Focus on what's going on around you. Try to avoid listening to the voices in your head by focusing on the outside world. Watch what people are doing and saying. Try to really focus on your conversations so you won't be preoccupied with your thoughts or stressful bodily feelings. advertisement

Method 2 of 5: Practice deep breathing

1. 

   Find a comfortable place and sit down. Deep breathing exercises help bring oxygen to the lungs more, the heart beats slower, blood pressure drops and stabilizes, so the anxiety level is also reduced.
   • Many people prefer to sit on a chair so that their spine is supported. However, you can sit wherever you feel comfortable. You can even stand up if necessary, especially if a panic attack suddenly arises.

2. 

   Place one hand on your chest and the other on your stomach. This posture is purposeful to let you know if you are breathing properly. When you take a deep breath, the hand on your stomach should be raised higher than the hand on your chest.
   • Beginners often find that hand laying helps. However, once you have mastered this technique, you may not need to use your hands during deep breathing.

3. 

   Take a deep breath. You can do a mental count on your inhalation to keep your mind focused. Do not count more than 7 before you begin to exhale. When inhaled, the airflow must enter through the nose and travel down the abdomen.

4. 

   Exhale slowly. Slowly exhale through your mouth. You should feel the air leaving your abdomen, into your chest, and then out of your mouth.
   • In general, the exhalation time should be twice as long as the inhalation time.

5. 

   Repeat the cycle four more times. When you take five deep breaths at the rate of one breath every 10 seconds, you will feel relaxed. And when you relax, your anxiety levels drop. advertisement

Method 3 of 5: Apply progressive exposure therapy

1. 

   Determine if you feel safe trying exposure therapy on your own. Exposure therapy is a popular treatment for social anxiety. This therapy helps alleviate anxiety by encouraging you to deal with your fears, while reducing your fear or suspense response to those fears. Start with things that only make you slightly anxious, and then work up with higher sources of anxiety. You can try this remedy on your own, but if you feel uncomfortable, seek the help of a therapist.
   • Experts have many theories that explain why exposure therapy works, but most agree that it undermines your "conditional response" to the things that worry you. Europe. In other words, it trains the brain to react in a different way.
   • If your anxiety is so severe that it causes horrible panic attacks or fears, you should first consider seeking specialist treatment. While exposure therapy is highly successful, it can aggravate panic and anxiety if not done correctly.

2. 

   Make a list of ten activities that make you feel anxious. These activities must cause varying degrees of anxiety. This means that you'll need to balance some low-stress activities with activities that cause a higher level of anxiety. This checklist will identify the types of activities that are most frightening for you, and will also help you prioritize which activities you want to reduce your anxiety level.

3. 

   Rate the activities that cause anxiety from lowest to highest. Identify the activities that are least intimidating to you, and mark them with 1. Continue numbering each activity in ascending order.
   • You can determine the level of anxiety for each activity by rating it on a 100-point scale. Ask yourself, "How much anxiety does this activity cause me from 0 to 100?" Activities that are higher on the scale will be placed higher on the list.

4. 

   Rehearse in your head with lowest anxiety-provoking activity. Use your imagination to get yourself into that activity. Visualize each step in the whole process.
   • For example, if you are invited to a party where you feel you are going to be embarrassed, it could be a great activity for you to practice.
     • You can start by imagining yourself going to the party venue.
     • Next visualize you are entering the aisle and start knocking.
     • Imagine you are sitting next to someone who has charisma.
     • Imagine you are talking to the person, laughing together, and enjoying the conversation.
     • Visualize where you eat and drink without getting your clothes dirty.
     • Continue to imagine each step of this anxiety-provoking event.
   • When rehearsing the event in your imagination, try to draw every detail in your mind as if it were actually happening in front of your eyes. Pretend that you go there and see all the vivid details of things going on around you. Incorporate other senses during exercise. This will make your imaginations appear more realistic.

5. 

   Really participate in the activity. After you've finished rehearsing the activity in your head, now is the time to practice it in practice. Complete each step exactly as you imagined.
   • You will probably still feel nervous even after you have imagined rehearsals, but tell yourself “It's okay if I'm nervous. I will definitely do this ”. Continue doing the activity until the anxiety associated with the event subsides.

6. 

   Repeat the process. Continue to be exposed to the activities on your checklist. Remember to do the activities that cause the most anxiety from lowest to highest. This is very important, as you may be overwhelmed if you start with activities that cause a great fear.
   • Therapists may sometimes suggest an "overwhelming" approach to exposure therapy, in which you are immediately confronted with the events that are most frightening. This treatment really works, but since it is often extremely uncomfortable for the patient, most therapists do not use it. This method is not recommended to self-apply at home.
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Method 4 of 5: Managing anxiety

1. 

   Know what triggers your anxiety. Usually there are things that make you more nervous than others. Some of the factors that trigger social anxiety include:
   • Meet new people
   • Go to a date
   • Public speaking
   • Attend exams
   • Use public toilets
   • Go to parties or eat in public

2. 

   Take note of what you are doing when you feel the most anxiety. Once you identify your triggers, try to do those things more often. The more you engage in anxiety-provoking activities, the better you will do. This will help you begin to worry less.
   • For example, if meeting new people is a frightening factor for you, practice saying hello first or actively making eye contact when talking to other people. Try talking to at least three people every time you shop for groceries.
   • While there are some anxiety-provoking situations you can avoid, it may not be the best idea in the long term. In fact, hiding only made the situation worse and worse. Instead, try coping with your fears, step by step.

3. 

   Prepare for anxiety-provoking events in advance. If you know that a situation might be scaring you, try preparing for it in advance. For example, you can learn to chat in books before going out with other people. Or, you can practice going out to dinner with family members or friends before going on a date.

4. 

   Find a supportive social environment. A great way to overcome your fear is to participate more in social activities. Here are great ways to interact with people in a more positive way:
   • Volunteer for a cause you're passionate about.
   • Go to places where you must use social skills, such as restaurants. You could also take a social skills workshop. Community colleges may offer such classes.
   • Take an assertiveness class.
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Method 5 of 5: Seek professional help

1. 

   Consider using treatment. There are a variety of treatments that can help you learn to prevent and reduce anxiety. Many therapists prefer to use cognitive-behavioral therapy (CBT) to treat excessive anxiety in patients. Get referrals from your GP or search the internet to find a therapist and schedule a time for an appointment.
   • Cognitive behavioral therapy (CBT) focuses on negative thoughts and behaviors that increase your anxiety.
   • CBT helps you identify negative thoughts that are contributing to your anxiety. This therapy focuses on replacing negative thoughts with more positive thinking.
   • CBT also helps you learn to respond better to situations that cause you anxiety.

2. 

   Be persistent in taking medicine. Many medications can help you manage your anxiety. Talk to your doctor about these options. If you decide to take this treatment, make sure you take your medicine exactly as prescribed. Your doctor may prescribe the following medications for you:
   • Antidepressants are sometimes indicated in the treatment of anxiety. Remember that this medicine takes a few days to a few weeks to work. So you may not see immediate relief. But do not stop taking the medicine. Instead, talk to your doctor about the possibilities, especially if you don't see improvement after weeks.
   • Anti-anxiety medications like benzodiazepines can also reduce anxiety. Caution should be exercised with these medications as they can be addictive. This medication should only be used for a short time.
   • Beta blockers help improve anxiety by inhibiting the stimulating effects of adrenaline. These medications help lower blood pressure, heart rate, and the tremors that often occur when anxiety increases. These medications should only be taken immediately before a specific anxiety provoking situation occurs.

3. 

   Join a support group. Getting support from people with similar experiences can be very helpful. You can learn effective strategies from others and share your strategies with them. Support groups are especially helpful when there is an upcoming event that you know will cause you anxiety and misery. If you're in the US, the American Anxiety and Depression Association can help you connect with a support group in your area. advertisement

Advice

• Certain lifestyle changes are also capable of reducing overall anxiety levels. For example, you may need to stop smoking and drink only in moderation, get enough sleep, and limit your caffeine intake.
• Don't give up when these remedies don't work right away. Please keep trying. Excessive anxiety management takes time.

Warning

• Sometimes loneliness and depression are accompanied by social anxiety. Some people even report that they sometimes have suicidal feelings. In case of suicidal thoughts, immediately call 1800 1567 (child support and counseling service provided by the Department of Child Protection and Care or (84-4) 37,280,936 (Center Women and Development) for help.