Do you tend to freak out when people invite you to parties, to the extent that friends need to stay with you the night before to ensure you’ll go? What about the instance wherein you have to visit the mall, grocery store, or a crowded restaurant – does that make you worry too?
If the answer is yes to both, then you indeed have a severe case of social anxiety.
One of its causes can be your brain chemicals acting up. Once your mood regulator malfunctions or the neurons in charge of inflicting fear goes into overdrive, you may feel anxious all the time. In different cases, the environment and the things happening in it may be the reason for the personality disorder. “Anxiety becomes a disorder when the symptoms become chronic and interfere with our daily lives and ability to function,” says John M. Grohol, Psy.D.
Having you here now, reading this blog, only suggests that you’re on the lookout to give your mind a break from this problem. So, check out how to deal with social anxiety down below.
Prepare Yourself Beforehand
Alicia H. Clark PsyD says “You may experience anxiety as the feeling of having a pit in your stomach when you worry about something or as thoughts that race around keeping you up at night. Or even as a sense of dread that you’re not going be able to handle what’s ahead.” Feeling dreadful about going somewhere, whether there are family/friends around or not, comes from the fear of the unknown. “What will others think of me?” “I might not know how to react when someone asks me this or that question.” Well, the solution is to fire queries to your close relation regarding this event you’ll attend. It will offer you a fair amount of understanding of what to expect, as well as what the folks there may expect of you.
“The first thing to do when you get anxious is to breathe,” said Tom Corboy, MFT. Marla W. Deibler, PsyD, a clinical psychologist, suggests “Try slowly inhaling to a count of 4, filling your belly first and then your chest, gently holding your breath to a count of 4, and slowly exhaling to a count of 4 and repeat several times.”
You may also meditate and learn breathing techniques, in case the crowd starts to overwhelm you. At times, it also works to keep reminding yourself days before the occasion that there will be lots of people there, but that’s OK since they won’t harm you.
Go To The Opposite Side Of Your Imagination
The mind may go on hyperdrive once social anxiety attacks, thus causing unrealistic images to play in your head. Considering you’re already aware at this point what triggers the issue, then you also know once it takes place.
My advice is for you to let everything roll in motion as if you’re watching a movie. Instead of gaining inspiration from what you saw, however, do the opposite of it since that – the latter – is mostly the reality.
Find Something To Do
It may be challenging to get anxious about various stuff if you are busy cooking, talking to your BFF, or even dancing. To be honest, having a lot of available time in your hands can bring the illness to the surface. Hence, to prevent that, make it a habit to focus on tasks and leave no room for worries to affect your sensibility.
Reduce Caffeine Intake
Coffee or soda is not suitable for folks with anxiety problems as well, despite how refreshing they may taste. The fact that drinking them can push you at an all-time high means they can bring you down big time too when the effects wear off. There are different ways to feel energized without these caffeinated products.
Nothing but a healthy dose of slumber can keep all your worries at bay. Lack of it can increase your stress level and make you self-conscious, angry, and fearful of everything more than usual.