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How To Lower Social Anxiety

Powerful Ways To Help Overcome Social Anxiety

7 Unique Techniques to Reduce Social Anxiety

Jul 14, 2018 | Anxiety, Blog

Social anxiety disorder is often misunderstood and many people could be suffering in silence. Its much more than feeling shy and not wanting to speak up in big groups. It can really take control and impede your everyday life. Tasks such as leaving the house, speaking on the phone or shopping can be troubling and difficult to cope with. Anxiety Care UK states that social anxiety is a common and distressing condition with as many as 40% of the population suffering from it.

Social anxiety or phobia can have all sorts of repercussions and you may not only worry about negative evaluation but positive evaluation also. One study found that people who succeed at work might worry about outshining their coworkers. They simply dont want to stand out, even positively.

People suffering from social anxiety disorder look to avoid social situations. About 20% of people with social anxiety also suffer from alcohol abuse or dependence, with a recent study showing a stronger correlation among women. Research has shown that women have been more affected by social anxiety however its men that tend to seek more help for their phobia.

What Is Social Anxiety Disorder Symptoms Causes Diagnosis Treatment And Prevention

Social anxiety disorder previously known as social phobia is an anxiety disorder in which you experience persistent fear of social or performance situations, according to the National Institute of Mental Health . People who have social anxiety disorder worry that they will behave in a way that will be embarrassing and humiliating, and that they will be judged by others, particularly people they do not know well.

Suma Chand, PhD, director of the cognitive behavior therapy program in the department of psychiatry and behavioral neuroscience at St. Louis University School of Medicine in Missouri, says people who have social anxiety often feel they need to behave perfectly in social situations, because they tend to imagine that others are superior to them and critical of them. They also have a longing for acceptance, but their fear of others’ judgment can keep them from finding it.

Social anxiety disorder consists of much more than the shyness or nervousness that many people feel in common social situations, such as going on a first date or giving a presentation .

The condition can interfere with daily activities and even cause people to completely avoid social interactions, even though they often realize their anxiety is irrational. “I have often had my clients tell me how they are exhausted by social situations,” says Dr. Chand.

Actively Use Your Mind

To get your brain producing higher frequencies while youre busy not watching TV, try spending your time engaging your mind.

Some of the best activities for this will also engage your hands. Solving a puzzle or journaling are good examples.

Not sure what to write about? Think of a problem youve been facing recently and spend a few pages getting all your thoughts and possible solutions written down in a notebook.

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Reframe Mistakes As Positive Learning Opportunities

Some people are afraid to take the smallest step out of their comfort zone because they are afraid of making mistakes or embarrassing themselves. They want to stay in their safe zone, no matter how much it limits their opportunities in life.

If any of your interactions are awkward, dont view them as failures. Instead see mistakes as learning opportunities. Be proud of them as they show you how you can improve next time.

Your self-esteem and confidence will gradually develop with more social experience.

Dont pressure yourself to impress everyone you meet. Accept the fact that not every interaction will result in meeting new friends or even an enjoyable conversation.

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Tip : Face Your Fears

Coping With Social Anxiety: The Best Self

One of the most helpful things you can do to overcome social anxiety is to face the social situations you fear rather than avoid them. Avoidance keeps social anxiety disorder going. While avoiding nerve-wracking situations may help you feel better in the short term, it prevents you from becoming more comfortable in social situations and learning how to cope in the long term. In fact, the more you avoid a feared social situation, the more frightening it becomes.

Avoidance can also prevent you from doing things youd like to do or reaching certain goals. For example, a fear of speaking up may prevent you from sharing your ideas at work, standing out in the classroom, or making new friends.

While it may seem impossible to overcome a feared social situation, you can do it by taking it one small step at a time. The key is to start with a situation that you can handle and gradually work your way up to more challenging situations, building your confidence and coping skills as you move up the anxiety ladder.

For example, if socializing with strangers makes you anxious, you might start by accompanying an outgoing friend to a party. Once youre comfortable with that step, you might try introducing yourself to one new person, and so on. To work your way up a social anxiety ladder:

Dont try to face your biggest fear right away. Its never a good idea to move too fast, take on too much, or force things. This may backfire and reinforce your anxiety.

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Become Your Own Best Advocate

Nobody else is going to look out for you the way you can look out for yourself. Gather knowledge about SAD so that you can make better decisions. Ask for accommodations at work and school if you feel they will help you. Guide others toward better understanding of the struggles you face. Take time out at parties if you feel the need. Nobody else knows what it is like to be you.

Try An Herbal Supplement

If you really feel like trying something medicinal, but aren’t yet ready to broach the topic of medication with your doctor or psychiatrist, consider trying an herbal supplement from your drug store.

There are many herbal supplements that are used in managing anxiety however, it is important to know that herbal supplements are not regulated by the United States Food & Drug Administration the same way that traditional medications are evaluated. Be sure to read about any cautions, warnings or medication interactions before taking an herbal supplement.

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How To Get Over Social Anxiety

Dr. Potter stresses that its important to address your social anxiety, even if this feels difficult since it can have a major impact on your life. It can have subtle negative effects on your career, friendships, dating life, or even family relationships, she says. It can affect you so broadly when you miss opportunities. When a persons isolated, it can lead to depression because you miss opportunities to have a good time or enjoy yourself, and feel connected to other people.

Luckily, Dr. Potter notes that social anxiety is very treatable, although strategies for overcoming social anxiety depend both on your individual personality and how much the disorder is affecting your life. For example, if you have panic attacks when going out in public because you are so overwhelmed, you might opt for medication, psychotherapy or a combination of both. Less severe anxiety might be better served by a different treatment option.

Here are a few other ways to approach getting over social anxiety.

Biased Attention And Interpretation

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If you were to observe what people with SAD pay attention to in a social interaction, you would find that they are quick to recognize any signs of social threats. For instance, they are faster at detecting angry faces in a crowd . Imagine looking at the audience as you give a speech and the first faces you notice are scowling back!

At the same time, SAD sufferers attention is biased away from positive, rewarding information . This means that people with SAD are unlikely to notice the smiling, nodding faces in the crowd, and they fail to pick up the subtle hints that somebody wants to spend more time with them or to be asked out on a romantic date. These interpretation and attention biases are obstacles to starting and maintaining social relationships. When you attend to only negativity, you start to believe that you are unlovable and that the world is a hostile, unfriendly place.

Complete the following sentence: As I passed a group of people in the hall, they burst out in laughter, because . . .

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What Do We Know About The Causes Of Social Anxiety Disorder

As with many disorders of mental health, the development of social anxiety disorder is probably best understood as an interaction between several different biopsychosocial factors .

Genetic factors seem to play a part, but genes may influence the probability of developing any anxiety or depressive disorder rather than developing social anxiety in particular. Higher rates of social anxiety disorder are reported in relatives of people with the condition than in relatives of people without the condition, and this effect is stronger for the generalised subtype . Further evidence for a genetic component comes from twin studies. found that if one twin is affected, the chance of the other twin being affected is higher if the twins are genetically identical than if they only share 50% of their genes . However, heritability estimates are only 25 to 50%, indicating that environmental factors also have an important role in the development of the condition for many people.

Stressful social events in early life are commonly reported by people with social anxiety disorder . Parental modelling of fear and avoidance in social situations plus an overprotective parenting style have both been linked to the development of the condition in some studies .

Neuroimaging studies so far suggest different activation of specific parts of the brain when threatening stimuli are presented compared with healthy volunteers.

Get Yourself Out There

If you suffer from mild to moderate social anxiety, you might just feel like you are in a rut most of the time. What is the best way to get out of a rut? Do something.

Although it can be tempting to avoid social and performance situations if you suffer from social anxiety disorder , it is important to get yourself out there. That means accepting invitations to go places and do things that make you uncomfortable. At the same time, you need to prepare yourself to properly handle being out there.

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Hanging Out With Friends

Relationships matter even for us introverts, says Stone. Research also tells us that isolating is one of the worst things for anxiety and depression.

So, consider making time for friends, family, and other social engagements.

Put yourself in social situations at least weekly as a part of your self-discipline to help you build community over time, says Stone.

Effective Therapy For Social Anxiety Disorder1

Social Anxiety Solution and Power of Mindfulness 2

The good news is that cognitive-behavioral therapy for social anxiety has been markedly successful. Research and clinical evidence alike indicate that cognitive-behavioral therapy, which should be comprehensive in nature, produces permanent changes in the lives of people.

Social anxiety disorder can be overcome, although it takes both consistency and persistence. But, barring cognitive problems everyone can make progress against social anxiety using the appropriate type of cognitive-behavioral therapy.

At The Social Anxiety Institute, we call cognitive-behavioral therapy for social anxiety disorder “comprehensive” cognitive-behavioral therapy, to differentiate it from the general idea that cognitive concepts are simplistic and can be addressed by using only a few strategies.

A successful therapy program for social anxiety disorder must address the dozens of cognitive methods, strategies, and concepts that will allow people’s brains to literally change. The brain is continually learning, and irrational thoughts and beliefs can change as a result of this cognitive process.

A good therapy program will supply the necessary and specific strategies as well as indicate to people how and why they need to practice, work on, and begin to accept rational thoughts, beliefs, emotions, and perceptions.

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Focus Your Attention On Others

Anxiety likes to control your thoughts, so try to focus your thoughts elsewhere. Do your best to engage the people around you and make genuine connections. Ask them open-ended questions and listen to what they have to say. Smile, nod, encourage them, and make them feel good. Youll distract yourself from your anxiety and possibly distract someone else from theirs . You might get to know some genuinely kind and interesting people without intending to, maybe even a future tribe member!

Strategies To Lower Social Anxiety In Winnipeg

Social Anxiety Management Tip #1: Breathing Exercises

As soon as you feel the anxiety coming on, focus intently on your breathing and nothing else. Begin to take slow deep breaths. Inhale for a slow count of three hold for a count of three and exhale for a count of three. Slow deep breaths send a signal to your body that you are not under attack and that you are okay.

Tip #2: Talking to Yourself

In your mind, remind yourself that you are having an experience but that you ARE NOT that experience. While you feel that something is wrong, remind yourself that you are actually safe and that you are ok.

Social Anxiety Management Tip #3: Visualizing

Think of something that calms you. This may be your childhood bedroom or your grandparents home. It could be your favourite beach or your own bathtub. Simply put yourself IN that space. Use your full imagination to feel yourself there and allow the calm to settle over you.

Tip #4: Practice Listening Meditation

If youve never tried listening meditation, I highly recommend it for everyone. But it can be especially beneficial when you are feeling anxious, and heres why: Listening requires you to stop thinking. Try it now. Stop reading and instead listen to all of the ambient sounds there in the room with you, outside the door and window.

What do you hear?

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Work On Friendship Skills

While you cant make friends for your child, you can help your child practice friendship skills. Practice these skills using role play and modeling to help your child feel at ease with peers:

  • Greetings
  • Sliding in and out of groups
  • Conversation starters
  • Asking follow up questions/making follow up statements

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