Category Archives: Self Help

5 Tips to Help Cure Social Anxiety

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If you suffer from social anxiety than you know how debilitating it can be. This fear of being judged or not measuring up can be so paralyzing that it can prevent a person from leaving their home.

Everyone deals with some form of anxiety in life but how they react or overcome from that anxiety determines if it is considered social anxiety disorder or not. One trigger can ignite a full-blown anxiety attack, for which there is a society anxiety cure.

1. Modify Unhelpful Thoughts

Almost every social anxiety episode begins with a negative thought. You might think that someone will view you as stupid, or that you will look foolish. Challenge these thoughts.

First, acknowledge them and then challenge them. Question these thoughts and sort through the answers to the questions.

For example, if the unhelpful thought suggest that you would look foolish if you go to the school dance. Ask yourself what would make you look foolish. It can’t be your looks because you are an attractive looking person. Could it be your outfit? Pull your outfit out and give it a good once over. It is a nice outfit and it fits nicely on you so why would you look foolish.

The idea is to continue with challenging and replacing the unhelpful thoughts with helpful and balanced solutions. This is known as cognitive behavioral therapy and you can incorporate into you own life.

2. Stop Playing Mind Reader

Okay this suggestion might seem odd but if you really think about it you are trying to play mind reader because if you really could read minds you wouldn’t have a phobia of what others were thinking. You would know that they were not thinking about you at all and that most if not all was worrying about what others were thinking just like you. Whew! That was a mouth full.

Focus instead on what’s happening around you and not what other people might be thinking. For example, in a conversation, listen more to what is being said rather than what you think he or she is thinking.

3. Control Your Breathing

A society anxiety cure in its own right is controlling your breathing. As people who deal with social anxiety, our breathing stops in the center of our chest. That short distance isn’t healthy and adds to the feeling of being anxious. It’s as if you start to hyperventilate because you aren’t getting enough air, which can lead to lightheadedness, heart rate increase, and tensed muscles.

Instead, purposely focus on your breathing making sure that each time you inhale it expands your stomach. This tip is so relaxing and shifts your focus to something more important. Check out these relaxation techniques for more information.

4. Make Lifestyle Adjustments

Making small lifestyles changes can help to cure society anxiety. For example, incorporate regular yoga or Tai Chi classes in your life. Surround yourself with a supportive group of people that care about you. Limiting caffeine, drinking beverages with alcohol less often and getting plenty of sleep all will work in your favor.

5. Face Your Fears

Okay, that subtitle is scary but before you shut down read a little further and you will see that, it really is possible. It is natural to avoid something we fear but that only adds to our fear of the situation. What you will see is that when you face what it is that you fear, it somehow isn’t as terrifying as you built it up to be. The key factor is taking baby steps.

No one is suggesting that if your fear is of standing in front of a large audience, you just go out there. The suggestion here is to start small. Use three or four people to practice your speech with and work your way up to six or seven and so on. Check out my article on how to overcome fear of public speaking.

To cure social anxiety it may take several forms. Above were just five tips to help cure your social anxiety that has nothing to do with medication. This isn’t to suggest that taking medication is a bad thing. It is just offering five alternative options in case medication isn’t needed.

If you have any more tips on how to cure social anxiety please share below!

Best of luck!

Arnov

3 Most Effective Social Anxiety Self Help Techniques

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The most important truth that anybody with society anxiety needs to remember is that there is hope. It is easy to think otherwise but you must always remind yourself that the situation isn’t as dismal as you may think and all that may be required to feel a sense of relief is to stop and take a deep breath. You are about to read other social anxiety self help techniques that anybody can use to return to a state of calm.

Operating from a state of calm will allow you to see things much clearer and to make much safer decisions. When you are in a panic or anxiety state, you feel everything is much worse off than it really is and you should never make decisions in this state of mind.

Social Anxiety Self Help Technique #1 – Identify Triggers

Face the triggers that cause your society anxiety. For instance, if you fear rejection ask yourself what it is about rejection that is so bad. Naturally, no one wants to feel rejection but it doesn’t have to mean what we envision it to mean.

Another person’s rejection doesn’t make you a bad person, it just means that maybe you are not his or her type. He could like blonde-haired women with big boobs and you are a brown-haired woman with big boobs J. Maybe, she likes guys who are short and stout and you are taller.  In other words, his or her rejection doesn’t mean that you are hideous or no one will like you.

Think about the times when you said no to a date invite. Did you think that person was hideous or did you have other reasons why you said no? Maybe that person has other reasons too and don’t naturally assume that there is something wrong with you.

Social Anxiety Self Help Technique #2 – Self Improvement

Be prepared to do some work to improve things about yourself. Focus your attention on self-improvement rather than what YOU think people are thinking. In other words, don’t use what you think others are thinking to make self-improvements.

Instead, take a good hard, deep look outside and within yourself and if there’s things that you would like to improve about yourself than do so, one at a time.  As you take steps to make improvements, your self-confidence will also improve making you less self-conscience about what other people think.

Social Anxiety Self Help Technique #3 – Affirmations

The use of affirmations is an effective way to combat anxiety. Affirmations are compact speeches that you say to yourself repeatedly until you begin to internalize the affirmation. For instance, if you experience social anxiety when talking to strangers, you can use an affirmation that says, “I trust my instincts to guide me so I need not fear all strangers.”

By trusting your instincts you will begin to notice the different senses that you receive from strangers; thus, allowing you to be more at ease during conversations.

The power is in your hands and the sooner you realize that most of the work required is mental work than you will see that there are things that you can do to reduce or stop society anxiety in its tracks.

Your mind has incredible power and you have control over  how you use it to think and feel. With intent and practice, you will begin to recognize the power that you have.

Although they may be helpful, you don’t always need expensive medication and therapy to overcome social anxiety. It is possible to overcome on your own if you’re willing to be disciplined and dedicated to your goals.

Best of luck!

Arnov

5 Relaxation Techniques to Help You Deal With Social Anxiety

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Millions of people experience social anxiety every day and yet you feel so alone when it happens to you. It is that uneasiness that can make life scary.

Unless you learn what triggers your anxiety and learn to face it, you will find a moment’s peace difficult to obtain. Living this way makes life difficult but with the help of relaxation techniques it doesn’t have to be.

Speaking in public, meeting with a boss, or superior, a police officer or being in confined spaces, like an airplane, or an elevator are all known triggers of anxiety attacks.

It is a natural reaction to want to avoid any sort of triggers but doing so only prevents you from living a fulfilled life. Instead, you can learn to deal with an episode as it arises.

Calming Yourself Down

All forms of relaxation techniques are designed to help you to calm down. Naturally when you are calmer you can think clearer and you will see that things aren’t as dire as they may seem.

The 10 seconds relaxation technique really works and can be done anywhere you feel anxious. It requires that you take a deep breath and hold it for five seconds while you tense up all the muscles in your body. Release each muscle while you exhale slowing for five seconds. This technique feels wonderful on the release and you will find that you are more calm afterwards.

Using humor is also another effective relaxation technique that can take your mind off the trigger causing the anxiety. So, while doing the 10 seconds technique find humor in the way you must look to onlookers. You have permission to laugh aloudJ

Writing is Calming

Whenever you are feeling a bit anxious grab a pen and paper (or your laptop) and write it out as if you are talking it out to someone. Get it all about. Don’t hold back. Cuss if you must but get it all down on paper. Some people call this keeping a stress journal but that title alone can be stressful.  There’s no right or wrong way to do this relaxation technique.

Let it All Hang Out

Surround yourself with people that you can talk to. That you can be yourself without fear of judgment or criticism. Let go, cry, scream or just talk it out until you are calm. If you don’t feel that you have anyone to talk to, a therapist, clergy or school counselor is good alternatives to family and friends.

Get Your Creative Juices Flowing

Do something with your hands, draw, and paint or sew. Put your hands in the soil and start a garden. These are all effective relaxation techniques that you can use and they don’t cost a lot.

Walk in Nature

Exercise is not only good for you physically it is a great way to unwind. Go to a park and walk along the trails. Better yet, climb the trails along the creek, become one with nature, and feel that anxiety melt away.

Yoga and Tai chi are other excellent relaxation techniques that can be done outside or at home to help relieve stress and anxiety.

These are just some of my tips. If you have any relaxation techniques that you found helpful please share below!

Best of luck!

Arnov