how do i control my social anxiety

how do you control social anxiety

Try to come up with phrases that remind you of how you would handle the situation. For example, “If I feel anxious, I will try calm breathing,” “I just want to do my best”, “People can't tell if I'm anxious,” “This has happened before and I know how to deal with it,” or “My anxiety” It won't last forever. ”Regularly practice being“ nice ”to yourself (say positive things about yourself), rather than being overly critical of yourself. For example, instead of saying, "I will fail," say something like, "I can do it." Or, “I'm not weak from anxiety. Everyone feels anxious,” “I'm not a loser if someone doesn't love me. Nobody loves everyone!”, Or “I'm strong enough to challenge myself to face the things that scare me.”
An important step in managing social anxiety is facing situations that you have been avoiding due to social concerns. Facing these situations frequently reduces distress in the long run and helps build confidence.
Learn to relax:
By learning to relax, it can "reduce the level of anxiety" and the physical symptoms of anxiety, which may make coping with social situations easier.
Take a vitamin B complex
Take some anxiolytic medications such as buspiron , benzodiazepine and antidepressants, but with advice from a psychiatrist
Learn the quiet breathing strategy
Calm breathing involves taking smooth, slow, and regular breaths. Sitting upright is usually better than lying down, as it can increase the lungs' ability to fill air
1. Take a slow breath through the nose, and breathe from the lower abdomen (for about 4 seconds).
2. Hold your breath for 1 or 2 seconds
3. Exhale slowly through the mouth (for about 4 seconds).
4. Wait a few seconds before taking another breath.
Learn a muscle relaxation strategy
Another helpful strategy includes learning to relax the body.
This involves tensing the various muscles and then relaxing.
1- Do a muscle tension or pressure in one part of the body, focus on the target muscle group, for example, your left hand.
After that, take a slow, deep breath and squeeze the muscles as hard as you can for 5 seconds.
It is important to feel the tension in the muscles, which may cause some discomfort.
It's easy to get tension in surrounding muscles accidentally (for example, shoulder or arm), so just try to tighten the muscles you're targeting. Isolating muscle groups gets easier with practice.
2- Relax tense muscles
This step involves quickly relaxing tense muscles. After about 5 seconds it is important to deliberately focus on the difference between tension and relaxation. This is the most important part of the whole exercise.
You stay in this relaxed state for 15 seconds, then move on to your next muscle group. Repeat the steps for relaxation and tension. After all the muscles are done.
You will learn to tighten and relax all of the body’s muscles. Ultimately the condition will develop a skill that will likely become a very important part of managing anxiety in everyday life.