Self-Help Tips for Social Anxiety Disorders
 
Self-Help Tips for Social Anxiety Disorders
There are various levels of social anxiety disorders. Most people have to work through some fear when meeting new people in new situations. That's the lowest level. If you have to perform in some way, such as a speech, acting or musical presentation, stage fright can take over. Then there are those times you are so panicked about being in public that you can't leave your house. That is an extreme stage. Here are some strategies you can use before the social anxiety becomes so strong you run and hide.
Three Components of Social Anxiety
Three things are needed for your body to respond in such a way that can be diagnosed as a panic disorder. You, of course, need an event. You also need a belief which interprets the situation. The last component is your physical reaction to the interpretation.
If you are standing on stage ready to give a talk you can have any number of beliefs ranging from "This is so cool" to "They're going to hate me". What's fascinating is that being excited has many of the same physical reactions as being terrified, such as elevated heart rate, increased blood pressure and tightness in your gut. It's your interpretation which determines the feelings you have, excitement or terror.
Quick Tips to Relax You
Realize that your belief about your situation is what interprets what is happening. If you want to change your response, change your interpretation about what is happening. Changing your thoughts changes what happens in your body.
Let's say you're fearful about going to the store. What are you saying to yourself as you think about going out in public? If you have thoughts such as, "Someone will make fun of me," or "I'll do something stupid" you are programming yourself to be highly stressed. Instead, substitute statements such as, "Everyone is concerned about what they want. They don't even notice me."
Making different suppositions about what can happen when you are in public is one method of retraining your mind as to what kind of thoughts you want to have. Since most social anxiety is based upon unrealistic beliefs which have a low possibility of coming true, developing new possible outcomes is one way of staving off panic.
Breath and Focus
After you have developed your new thought take several deep breaths while repeating it to yourself. What would you feel if you believed no one would really notice you? What would you see if people were concerned only about themselves and what they needed to do rather than paying attention to you? Focus on this while breathing deeply and slowly.
These strategies will assist you in refocusing your thoughts and calming your body. You will then be better able to face public situations.
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Keywords: social anxiety disorder, social anxiety, overcome social anxiety

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