Being anxious about a new environment or exposure to unfamiliar settings is natural. However, when the anxiety borders on feelings of trepidation & extreme fear, self-consciousness, and embarrassment, it becomes a social anxiety disorder. The disorder is widespread, but many people do not get professional help, with only 35 percent seeking treatment. Longevity Live Paid Content.
People shy away from seeking help for many reasons like self-denial, fear of judgment, stigmatization, etc. Others think the ailment is a personality trait they have no control over. Social anxiety is a condition like any other, and, to cure it, you must get treatment or take action to relieve the symptoms. The illness can have consequences if left unattended for a long time.
In addition to treatment, you can adopt particular measures to manage and live with social anxiety. You need not feel that you should avoid people, but utilize strategies to help you cope with the situation. The four life coping strategies include the following:
1. Practice Mindfulness
To cope with extreme anxiety, practice mindfulness by being consciously aware of your current environment all the time. Avoid drifting away and taking stock of what is happening in your setting, including the things that send panic attack waves. You can jot down the specific incidences that made you anxious and the symptoms you felt.
Taking such action is the first step to facing your fears. You will be aware of the triggers of unease and adopt measures to cope with them when you encounter a similar situation. For example, if you experience shortness of breath, practicing breathing exercises can help you. Taking slow, regular breaths through your nose slows your rapid heartbeat to help you feel calm.
Being consciously aware of your current state and activities around you also helps you to control your reaction. You avoid subconsciously sending non-verbal cues to others that make them react negatively. For example, unfolding your hands, and smiling, sends a welcoming message to others, and they effortlessly interact with you.
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2. Challenge Your Thoughts
Sometimes social anxiety is exacerbated by thoughts you have about yourself or your environment. You may feel a danger in a particular setting when there is none. Wherever you develop such trepidation, ask yourself specific questions to challenge your perceptions. For example, what is the hazard? Is it real? How will it harm me? Answering self-reflective questions can make you realize your fears are unfounded, and you cope better with the situation.
In some instances, paranoiac feelings may need professional intervention to relieve them. If you find yourself misusing benzodiazepines to cope, this is another sign you require professional guidance. Seeking medical attention from a provider like benzodiazepine treatment in Lawrence, Massachusetts. Treatment can help you overcome addiction and find healthier ways to cope with anxiety.
In addition, keep in check self-deflating thoughts like thinking you are not good enough, too shy, people will not like you, etc. Having such thoughts frequently will train your mind to fear social gatherings or interacting with people, and worsen your situation. Replace your views with positive self-affirmations to cope better.
3. Exercise Daily
Exercising has many benefits, including relieving anxiety. When exercising, you release feel-good hormones and natural brain chemicals that enhance a sense of well-being. Social anxiety is related to depression, where your mind frequently has a cycle of negative thoughts. Intense physical activity takes your mind off the negativity, and you get relief.
Not all exercise activity has to be intense. You can take daily walks, do yoga, and jog a daily routine to cope with social anxiety. In addition to enhanced mental health, exercise boosts your self-confidence when you meet your training goals. Have milestones like weight loss and fitness, with measured accomplishments for exercising.
Your self-esteem takes a beating when you fail from social anxiety, and you need every confidence booster you can get. Incorporate physical activity into your schedules to uplift your sense of self-worth.
4. Face Your Fears
Facing your fears head-on keeps you from living in denial and postponing dealing with the condition. It is natural to want to avoid situations that trigger anxiety, sending you into emotional turmoil. However, complete avoidance aggravates the problem instead of preventing it. If you have an extreme reaction to a particular setting, adopt a step-by-step approach to dealing with it.
For example, if public speaking is nerve-wracking for you but a job requirement, you can practice in front of a friendly audience. This setting will help you express yourself freely and organize your train of thought before going public. Your audience also provides feedback on non-verbal cues for projecting a friendly and captivating session. Preparation always relaxes an anxious mind.
Manage and Live with Social Anxiety
Social anxiety is an illness like any other and needs treatment to get over. The condition makes you develop particular behaviors to avoid stigmatization and judgment. You can adopt coping strategies to limit self-defeating practices that only exacerbate the illness. With time, you heal and can relate to people around you well.
Who is the author?
Rebecca Stuart is a writer from Florida who enjoys writing about all things mental health. She got her start as a blogger and now enjoys freelance work on a variety of topics. Personally, she loves a good cup of coffee and spending time with her cat.
