Hello, i have high anxiety and i feel lots of...

The tension and intense anxiety that you feel with others may have developed due to your exposure to continuous abuse and frustrations from the surroundings, which afflicted you with social phobia, a disease that makes the individual in a state of constant anxiety while he is with others based on the belief that everyone focuses on him and his actions, watches and judges them, and the disease is determined by a set of symptoms, including that the person suffers from excessive sensitivity to criticism, a lack of social skills, difficulty in self-affirmation in front of others, lack of friends or lack of them and the inability to make eye contact and the appearance of noticeable signs of anxiety, such as cold hands, slurred speech, avoidance of speaking in a group in front of the audience, leakage from all social interactions, feeling unacceptable and hated by others. Social phobia can be alleviated through the following guidelines:
- Knowing about your illness is the beginning of recovery, so always remind yourself by giving yourself instructions in a loud voice that your fear is excessive and irrational and that you can control it. Positive self-talk stimulates positive behavior.
- Focusing on the positive aspects in social situations and drawing attention to them, and not allowing negative aspects to frustrate oneself and feel that they do not belong to the place
- Learn coping skills, avoidance and confrontation, how to assert yourself in social situations and say your opinion by reading self-development books or interacting with others and watching YouTube videos of people who have recovered from social phobia and what methods they used
 - Training yourself in social situations before going through them through the use of the mirror, so you talk to people imaginatively in an imaginary social situation that you feel embarrassed and tense before that, or you may go through it appropriately and an orderly and organized speech that makes you feel good about yourself, which prepares you and reduces your frustration in Real position
- Enhancing self-confidence by strengthening the strengths of personality and raising your self-esteem by remembering your positives and good deeds and all the things that you helped with and you were the initiator and service in it
- Re-arrange your priorities, set your goals, and act on them to control anxiety
- Share your case with someone close to you to support you in social situations and to modify your thoughts about yourself and direct you to appropriate steps to relieve the psychological burden due to previous abuse and teach you methods of avoidance, confrontation and coping
- Try to control your emotions in front of others and breathe deeply and slowly to reduce your tension and you can count for 3 seconds and then talk what will make you more calm and gather your thoughts with them, and talk to them about their interests and tendencies, which relieves you of the burden of dialogue and trains you to initiate
- Do sports such as going to the club or learning it like learning to swim and so on, or busy yourself with relaxing rituals such as listening to something quiet and coloring adult drawings to relieve anxiety and distress