How to Overcome Social Anxiety

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7 Ways How to Overcome Social Anxiety

What is Social Anxiety?

Everyone can identify with feeling on edge before giving an introduction, asking somebody out, or going on a prospective job interview. Butterflies in your stomach, sweat-soaked palms, beating heart these are typical sentiments in another or scaring social circumstance. For this to occur occasionally is normal.

However, for many of us, this anxiety causes an outrageous level of reluctance in otherwise ordinary social circumstances. This anxiety about being examined and judged is extreme to such an extent that you can become overpowered with dread. This occurs in what others consider non-threatening social situations such as having a discussion, requesting a drink in a café, even just saying your name in broad daylight, or making a telephone call.

When anxiety happens in these circumstances and results in critical misery, debilitation, or shirking, we call it social anxiety, or in some literature, social phobia. Social anxiety isn't just "medicalized modesty". It is an impairing issue characterised by overpowering anxiety and inordinate hesitance in ordinary social circumstances.



Visible Symptoms of Social Anxiety

These are some of the impacts of social anxiety:

• Fear of being noticeably apprehensive before others.
• Extreme expectant anxiety about social cooperations what's more, execution circumstances, for example, addressing a gathering.
• Fear of not realizing what to say.
• Avoiding up close and personal collaborations by relying upon innovation.
• Fear of eating out in the open.
• Using alcohol or marijuana to work in social circumstances.
• Physiological side effects can include, which may incorporate becoming flushed, perspiring, trembling, sickness, heart palpitations, chest uneasiness, brevity of breath, wooziness, or cerebral pains.



Normal Anxiety and Social Anxiety Disorder

An important part of living, temporary anxiety can be a normal unharmful emotional reaction to stress. Anxiety helps us get out of harm’s way and prepare for important events, and it warns us when we need to take action. When anxiety is persistent, excessive, seemingly uncontrollable, overwhelming, and disabling or when it interferes with daily activities, you may have social anxiety or another anxiety disorder.



It can occur in Children and Teenagers

It can occur in Children and Teenagers Children, adolescents, and teens with this disorder may have few or no friends. They may not participate in class or play at break times. A child who has had trouble making friends or who avoids participating in school and social activities and shows no sign of improvement over time may have social anxiety disorder. Family history of anxiety or depression increases the risk that this may not be a problem a child will grow out of. Social anxiety disorder does not just go away, and the consequences often include loneliness, low self-esteem, reduced success in school, depression, and substance misuse. Social anxiety disorder is seen in children of all ages, but it starts more often during the teenage years. Rather than saying they are anxious or afraid, children who are eight or nine years old are more likely to report their physical symptoms and want to avoid most social situations. Some common physical symptoms of socially anxious children include stomachaches, queasiness or butterflies in the stomach, nausea, blushing, headaches, rapid heartbeat, shortness of breath, dizziness, and dry mouth.



7 Ways How to Get Rid of Social Anxiety


1. Pyschotherapies

A mental health professional can provide a diagnosis and individualized treatment plan. Early diagnosis and treatment provide the best hope for preventing the onset of other related disorders. A variety of treatment options are scientifically proven to be effective. One evidence-based treatment is cognitivebehavioral therapy (CBT), a type of psychological therapy based firmly on research findings. This is a short-term treatment that actively involves people in changing the way they perceive situations and events in their lives and helps them develop skills to better cope with anxiety. In addition, medicationis often used along with psychological therapies.Both psychotherapy and medication can take some time to work.


2. Medication

There are three types of medication used to help treat social anxiety disorder:

1) Anti-anxiety medications
2) Antidepressants (selective serotonin reuptake inhibitors (SSRIs))
3) Beta-blockers

• Anti-anxiety medications are strong medications and begin working to reduce anxious feelings; however, these medications are usually not taken for long periods of time. People can build up a tolerance if they are taken over a long period of time and may need higher and higher doses to get the same effect. Some people may even become dependent on them. To avoid these problems, doctors usually prescribe anti-anxiety medications for short periods, a practice that is especially helpful for older adults.
• Antidepressants are mainly used to treat depression, but are also helpful for the symptoms of social anxiety disorder. In contrast to anti-anxiety medications, they may take several weeks to start working. Antidepressants may also cause side effects, such as headaches, nausea, or difficulty sleeping. These side effects are usually not severe for most people, especially if the dose starts off low and is increased slowly over time. Talk to your doctor about any side effects that you have.
• Beta-blockers are medicines that can help block some of the physical symptoms of anxiety on the body, such as an increased heart rate, sweating, or tremors. Beta-blockers are commonly the medications of choice for the “performance anxiety” type of social anxiety. Your doctor will work with you to find the best medication, dose, and duration of treatment. Many people with social anxiety disorder obtain the best results with a combination of medication and CBT or other psychotherapies. Don’t give up on treatment too quickly. A healthy lifestyle can also help combat anxiety. Make sure to get enough sleep and exercise, eat a healthy diet, and turn to family and friends who you trust for support


3. Support Groups

Many people with social anxiety also find support groups helpful. In a group of people who all have social anxiety disorder, you can receive unbiased, honest feedback about how others in the group see you. This way, you can learn that your thoughts about judgment and rejection are not true or are distorted. You can also learn how others with social anxiety disorder approach and overcome the fear of social situations.


4. Confronting Your Fears

This is a very tricky one. Some schools of treatment believe that the best way is to gradually confront the fear. And to do so in stages. For example, while going from avoiding social situations to throwing yourself into a party may be extreme you could do it in stages. Perhaps a first step is to say 'hello, how are you?' to the person who serves you at the shop. Or if one of the fears you have is that you find it hard to think of what to say, perhaps you could write down 7 questions you can ask (and answer) so you don'y even need to think. Perhaps go to an event but only commit to stay for 30 minutes. Then step by step, as you get more comfortable with that level of socialising, you can take it the next step. Create a series of steps from where you are now to where you want to be and gradually work your way through them.


5. Release Negative Beliefs and Thoughts

A concept that comes from cognitive behavior therapy (CBT), is something called “automatic thoughts”. These are thoughts that stream through our mind, what I call “mind chatter”, whether they are positive or negative. In terms of social anxiety, we have many automatic “negative” thoughts (or ANTs for short) about ourselves and about being around people. Note that this Recovery Key is quite a bit longer, as I’m going to give you some tools you can start using to practice challenging your ANTs. So, when we have an anxiety condition, the ANTs are pretty much running constantly, and many times, you may not even realize it and even think it's part of your identity. Again that’s why cultivating and maintaining your awareness throughout the recovery process, and truthfully for the rest of your life, is key. What we are really going for here, is to stop listening to these ants by challenging or just observing them and letting them go. By being aware of and challenging these thoughts we can effectively being to “defuse” from them.


6. Practice Daily

Mantras, incantations and affirmations can help some people to overcome the negative thoughts. Meditations and relaxation exercises can help deal with the symptoms. The key with these is regular daily practice. Making it so much part of ourselves that it begins to replace the old emotions and thoughts..


7. Hypnotherapy

Hypnotherapy works on the basis that the unconscious mind controls behaviours and automatic reactions. Through hypnotherapy the underlying triggers for these behaviours can be dealt with and very rapidly the feelings associated with these behaviours can be replaced by much more enabling ones, and not just on a temporary basis. We believe that while all of the above methods may work, the fastest and most effective way to deal with social anxiety, rather than mask the symptoms, can be hypnotherapy. Using powerful techniques to reduce and remove negative beliefs, interrupt the patterns and replace the old behaviours and patterns with new more empowering ones, hypnotherapy can be extremely effective. In fact, we believe that if you are truly motivated, it can be done in one or maybe two sessions with us.


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Ronal Shah

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Ronal is fully dedicated to powering you forward to achieving your ambitious goals. He trained listeners at the Samaritans to help callers in desperate, often suicidal, situations to move onwards and upwards with their lives. Prior to coaching, Ronal was General Manager at a mid sized company helping his staff get over their internal barriers and get massive results. Born in London, he has lived and worked all over the world, including Japan, Netherlands and the US. He is a Master Hypnotist.

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