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How to calm social anxiety



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In social anxiety, it feels as if all eyes are always on you. However, with these tips you can calm the anxiety in social situations.


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Everyone is scared from time to time, but for most people it's a situation. For example, you may be afraid of having an important presentation at work. In others, generalized anxiety disorders and social anxiety disorders can seriously affect daily activities.

Situations such as lunching with colleagues or meeting a new person can trigger intense feelings of self-doubt, embarrassment, inhibition, and more. Soothing anxiety in social settings can feel impossible, but with the right tactics, you're well on your way to enjoying the social atmosphere to the fullest.

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What is social anxiety?

Social anxiety, also known as social phobia, is a type of anxiety disorder that involves the fear of interacting with other people. People with social anxiety may fear being judged or overrated by other people, and may be shy, calm, nervous or even distant.

Some people who are diagnosed with generalized anxiety disorder may also experience anxiety in social situations. The main difference between these two disorders is that people with social anxiety are usually not afraid of other things, while people with generalized anxiety may be afraid of many different things.

However, one of these conditions is not necessarily required. A basic requirement for being afraid in social settings – people without disorder can occasionally experience social anxiety in situations that are particularly uncomfortable for them, such as: B. speaking in front of a large audience.

In any case, it is important to understand whether anxiety is situational or persistent.

Rachel Wright, licensed psychotherapist and co-owner of Wright Wellness Center, told CNET that it's normal to be scared in unfamiliar situations, but if it's important that you stick to the things you want to do on a daily basis ( For example, meet with friends to celebrate a happy hour or run in a group).

Calming Fear in Social Situations

Laura Rhodes-Levin, a licensed marriage and family therapist and founder of The Missing Peace Center, told CNET that it was about breaking away from his thoughts, about social anxiety to alleviate.

"The key is to lure yourself out of your frontal cortex, the thinking part of the brain that tells you that you are feeling unwell, and to calm your body to become present," said Rhodes-Levin. "… Try to focus on what others are talking about to distract you, just breathe and remember, no one knows what's going on in your head."

Her tips for calming fears in social situations include wearing an aromatherapy necklace that can be easily lifted by hand to trigger soothing neurotransmitters; hold something cold in your hand or put your hands around a cold glass; and count games, for example, to test yourself how many blues you can see.

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Social anxiety can be overwhelming and encourage you to avoid any social interaction. Knowing how to calm down in social situations can help.


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Wright's three key tips for calming social anxiety include knowing yourself well and understanding your fear:

1. Take a moment to catch your breath and breathe. 2 minutes of breathing work can reset your nervous system.

. 2 Plan ahead

Decide if you want a non-negotiable holiday or if you want to play it by ear. When it comes to social anxiety, it can sometimes be helpful to know when and how to leave a party or meeting. If you can decide this before you enter the situation, it helps to limit the amount of thinking and anxiety for the moment.

. 3 Understand What Your Fear Is

Research the possible causes of your anxiety, especially if it has a specific trigger, and work with a therapist, coach, friend, or other person to help you can.

You can also try these other methods to calm fears in social situations:

  • If possible, attend events with a trusted friend or family member . This should be someone you feel very comfortable with, and someone who knows.
  • Recognize that nobody is perfect. Social anxiety and perfectionism often coexist, and letting go of perfectionism can be the key to overcoming social anxiety.
  • Pronounce . Social anxieties are often associated with shameful thoughts, such as "you think I'm stupid" or "nobody here likes me". Push those thoughts aside and compliment them instead. Try "This story that I just told you was really funny" or "I look awesome in this outfit and feel fantastic." 2019/10/30 / c905da13-b3f0-4c42-b4c8-b27503b0cd56 / Panasonics-675026039.jpg “/>

    Some people experience social anxiety in the simplest scenarios, such as: For example, when ordering coffee, others experience it at parties, in masses, getting to know each other or speaking in public.


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    Recognizing Social Fears and Treating

    If you have social anxiety or general anxiety caused by social interaction, even the best tactics may not feel sufficient. If you are not sure whether you have social anxiety, look for the following signs:

    • Avoidance: You avoid social events and interactions as much as possible.
    • Escape Behavior: Often you leave events such as parties, dinners or concerts shortly after arrival due to anxious feelings.
    • Security Behavior: You feel that you always need a distraction in social events. For example, you can always have a drink or a plate of food at a party, or you can always play on your phone at occasional events.
    • Physical Symptoms: In social situations you start to sweat, feel dizzy or dizzy, have abdominal pain, or experience other physical symptoms besides anxiety.
    • Intentional Fear: You get nervous before you even come to an event by thinking about things like "I'm screwing it up" or "I have nothing to talk about". [19659046] According to the Social Anxiety Association, only cognitive behavioral therapy has been shown to treat social anxiety effectively and permanently. In cognitive behavioral therapy, the thoughts and behaviors behind your difficulties need to be changed. If you already have a therapist you can also discuss medication if you believe that this could be helpful.


      The information contained in this article is for educational and informational purposes only and is not intended to be considered as health or medical advice. Always consult a doctor or other qualified healthcare provider if you have questions about a disease or health goals.


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