Category Archives: Social Anxiety

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

Are You Depressed?

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Social anxiety and depression together is a combustible combination and a vicious loop for someone who suffers from both. Each disorder is a challenge to deal with single-handedly let alone together but many people with society anxiety also experience depression or vice versa.

Expert Research

Experts now know that somehow the two are linked and believe it or not these same experts are jockeying to see which one comes first as if that really matters to someone who is suffers from both disorders. If you detect a bit of cynicism here, it is only because placing the focus on helping rather than which comes first should be the objective in this author’s humble opinion. In all fairness to the experts, one could argue that the need to know which comes first could help with the prevention of the second disorder.

Fighting depression and on top of society anxiety can feel like a losing battle but it doesn’t have to be. So as depressing as it might seem, there are ways to help you feel better about yourself.

In fact, many people just like you deal successfully with both conditions on a daily basis. What’s important to realize is that each condition can feed off the other and just knowing this helps with putting things into perspective.

Creating a Routine

Many people who deal successfully with social anxiety and depression do so by having a routine. Having a regular routine that is positive gives a sense of control over one’s life.

Just having an idea of what you need to do each morning can make a positive difference compared to waking up without a clue. Your focus will inevitably land on how depressed you are, which then can activate those social anxiety symptoms.

A simple morning exercise routine of taking a 30-45 minute walk, run or jog is a huge way to start your day off with a positive spin. Moreover, exercise releases endorphins, which is the body’s natural feel good drug.

Goals & Responsibilities

A natural response to society anxiety and depression is to retreat from society. This response should be fought tooth and nail. In other words, give everything you have to stay connected to society. Accomplishing goals is one way to do this and it will make you feel better that you did.

Set realistic goals rather than setting yourself up to fail on a goal that impossible to achieve. For example, a realistic goal would be to hit the gym 2-3 times a week for an hour rather than go to the gym every single day for an intense 2 hour workout session.

Cognitive Behavioral Therapy

CBT or cognitive behavioral therapy has a proven record of accomplishment for both social anxiety and depression. CBT is a type of therapy that can be used with or without medication to promote a certain way of thinking that helps the recipient work through symptoms of society anxiety and depression.

CBT recognizes that to fight social anxiety and depression takes mostly mental work. The idea behind CBT is to first start off working with a therapist for limited sessions  to help you learn how to recognize certain patterns of thinking and to combat these patterns eventually on your own. You begin to view your fears and circumstances more clearly, which transmit the power to you. In addition, CBT can teach you to manage stress.

Social anxiety and depression can be devastating for those who suffer from both but there is hope and many overcome them everyday.

I wish you all the best of luck!

Arnov