What Psychologists Say Really Works for Social Anxiety

We all experience the nerves in social conditions, whether it is a nerve flutter that feels before you offer it or increase your heartbeat when meeting a new.

But how do you know that if this reaction is occasionally stomach butterflies or social anxiety?

Feels like a social anxiety

Everyday work, such as going to work or school, phone calls, grocery purchases, or maintaining appointments, can feel a lot when you have a social anxiety. You may also experience:

• Embarrassment
• Sweat
• Is trembling
• Shallow breathing
• A sharp heartbeat
• Feel or “Spot Light Effect”
• Emptying the mind
• Subtlety
• Circle
• Being extremely self -conscious
• Scared to criticize or be rejected by others
• Avoiding situations where you can be the center of attention
• To avoid being around other people
• Feeling the expected anxiety before any social event
• Checking a social interactions mentally when it ends

“I always want to cancel and do not go,” says Emily Tiffil, a mother and business 44 -year -old, who has been facing social and general problems since childhood. “Physically, I get too hot, my breathing speed accelerates, my heart racing, I will be very easily.

According to experts, what really helps

The good news is that social anxiety can be managed and overcome. Dr. Cook and Susanoski noted that the technique of academic behavior can be helpful. Here are several points that actually work:

• Reorganization: This includes identifying and challenging irrational negative thoughts that cause anxiety (academic) to fuel and make them more positive and realistic. For example, if you feel a negative automatic thinking, such as destructive, jumping on results, or labeling (“I’m like this”), take a moment to explain the evidence that challenges this evidence. Susanoski says, “You will know the things we tell ourselves that they are suppressed or just simple.”
• Prevention of exposure and reaction (ERP): These CBT techniques encourage people to slowly face their fears and anxiety in a safe and control environment. After that, they will then act on their interactions with their physician to compare objective and sapoting experiences. He added that the more a person has exhibits, the more he is confident in dealing with the social conditions.
• Eye movements uncontrollable and re -processing (EMDR)In addition to CBT, EMDR therapy can also be an effective source for social anxiety, as it helps to identify and help traumatic experiences, which can cause social anxiety, EMDR and traumatic-based academic therapy (TF-CBT).

Other treatment options include prescription medicines, such as SSRIS, SNRIS, beta blockers, and BenzodiazPines, clinical psychologists based in Miami, Dr. Daniela Marichti.

Self -help technique

Medication and therapy for social anxiety disorder are not the only powers of treatment. There are other efficient capabilities to compete that you can try to get out of a fight or flight mode and overcome social anxiety.

• Faster in breathing
• Physical scan meditation
• Barefoot on the ground standing or running
• To a little walk
• Conducting some cold

“I write my fears, then try to play the other side of it and remind myself that most people do not remember half of your words because they are absorbed in their thoughts or worries.”

Tiffil likes to do 5-4-3-2-1 grounding exercise. This includes adding five things that you can see, four you can hear, three you can touch, two you can take the aroma, and one you can taste the taste.

She says, “I also look strange and pinch. For example, look around and see the three things you have never seen before (weird) and three things that are beyond ordinary. She says,” As long as I wander, I am usually able to smile and feel calm. ”

Changes in lifestyle

Susanoski says one thing to keep in mind with any problem is that it can be managed from the neck “. Easy lifestyle opportunities that can help you cope with social anxiety include:

• Are eating a balanced diet: Dr. Stanford suggests to reduce processed foods and sugar as they can negatively affect your mood. Consider eating more grains, fruits, vegetables, nuts, seeds and fatty fish.
• To prefer motion: Dr. Stanford says: Regular exercise, such as running, biking, Tai Chi, or even a walk, can help calm your brain and reduce anxiety. “Yoga helps me a lot to ground before going into something,” “Share the hall.
• Gaining more probiotics: One study says that eating probiotics (such as yogurt, cottage cheese, and chemicals) is associated with less symptoms of social anxiety.
• To restrict caffeine and alcohol: Dr. Marichti says: Some people turn to alcohol to reduce their anxiety, but they can in fact worsen the symptoms over time. “Caffeine can also cause anxiety and get worse,” he added.
• Take coffee sleepAccording to a study of 2023, sleep deprivation can be low, making emotions difficult, and worsening the symptoms of anxiety. Try to maintain a permanent sleep schedule and get seven to eight hours of sleep every night.

Small daily steps to create confidence

When you have a social problem, it may be tempted to cancel the projects. Dr. Cook says that doing so only strengthens your anxiety and avoidance. The six strategies to try instead are:

• Start the smaller: Start with small, simple conversations in controlled settings. Like “good days pass!” When you leave, twenty or cashier. Similarly, if you mix out for a time of happiness, you are filled with fear, then only one conversation is to make a conversation before going home, Susanoski advised.
• Get rushed: “Place deployment. Going to a program to be there to be there before and many other people arrive.”
• Exercise the conversation: “I also follow the conversation questions and the points of talking before going somewhere so that I don’t feel uncomfortable in trying to think about things to say.” In real -life situations, you can try to better handle anxiety with a physician or to play a role in a social skill group.
• Use the body language: Practicing body language skills such as contact with eyes, maintaining a comfortable currency, and a strong handcuffs can help you feel more confident in social conditions.
• Play your powers: “I try to avoid social measures that make me feel more strange.” Whether it is sarcastic, kind, listening skills, or something else, playing with others in social conditions can make it easier to connect with others, enjoy communication, and avoid anxiety motivations. Similarly, keep the titles you trust.
• Please please on yourself: “Social anxiety is so trapped in our own heads – on the fact that people are doing justice to us – when, in fact, others are suffering from their thoughts.” So give up criticism yourself and if you give sulfur, grace yourself.

To build and maintain a relationship

Although it may feel difficult, it is possible to build new contacts and meaningful relations despite social anxiety. The way to start is:

• Challenge the fear of the decision: Recognize negative thoughts that they are – just ideas. In fact, people are more likely to think about what you think about others.
• Ask open ordinary questions: This can help to pay attention to the other person, which you can easily feel more and more engagements in conversation. “If you know in a program, think about their interest and prepare some questions to help pave the way for the conversation,” said Dr. Marichti.
• Find joint ground: This can be similar life experiences, professions, food preferences, or joint hobbies. You can use these shared interests and experiences as Talking Points for future conversations and build meaningful contacts.
• Be in touch: If a phone call makes great, start with the text to check or share updates.
• Schedule catch up: Planned conversation can automatically feel less anxiety than people. Choosing a familiar layout like your favorite coffee shop can also help you feel more in control. Creating and following plans shows another person that you are interested in promoting relationships and willing to advance this effort.
• Invitations to say yes IInstead of rejecting the invitation, Dr. Marichti proposed a pre -plan for the event to reduce the problem. For example, you can adhere to the topics of small tacch talks, pick up the organization, and come up with an external plan to excuse yourself with an external plan if it feels very high. If possible, you can also find the online menu and decide what you want to order already.
• Avoid comparisons: “I can’t tell you how many times I listen to the client talking about my very charming, extra -friendly friend,” says Susanoski. In fact, these people represent a very small minority. Remember, you do not need the most passing personality to achieve the development of social work, Susanoski noted.
• Join a support group: Dr. Marichti suggested joining a support group for people with SAD to connect with others with joint experiences, develop healthy dealing techniques and practice social skills.