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How To Fight Social Anxiety - An Ultimate Guide
Social anxiety is an intense, persistent fear of social situations. Social anxiety is the fear of meeting new people, public speaking or performing in front of large audiences. Do you feel anxious about situations that involve performing or talking to people? Are you want to know how to fight social anxiety?
Don’t worry about anxiety anymore. We are here to help you. Learn how to cure your anxiety quickly and permanently with these easy hacks.
How To Fight Social Anxiety For A Happier Life
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What is anxiety?
Anxiety is characterized by excessive and misplaced worry and is often related to unrealistic thoughts about an event or situation. Anxiety is a state of chronic tension and uncertainty, which can be debilitating and has the potential to ruin lives.
What is a panic attack?
A panic attack is a sudden form of intense anxiety. It reaches its peak within 10 minutes. This is characterized by physical symptoms such as heart palpitations, shortness of breath, stomach discomfort, chest pain, nausea, or dizziness.
Hacks to Overcome Anxiety in Different Situations
You can overcome anxiety in different situations like those listed below;
When you’re on your way to work
Don’t be late!
You should reach your work early, and don’t be late. It will help you to settle yourself in the surrounding. If you will reach work late then your heart will be pounding like drums. It will lead to an increase in your anxiety. So, always depart from home before the actual time.
Don’t rush in!
If you reached late on your work. Then remain relaxed and take a deep breath to calm yourself. Allow yourself to acclimate to the surrounding. Always prioritize your peace of mind.
Choose your dressing in advance
You should take care of your dressing. It boosts your confidence. Always choose a dress in which you are comfortable and feel good. This will help you to remain confident and perform excellently.
When you’re at work
Know the basics of the meeting
You should not prepare yourself for meeting like crazy. Always remain focused on basics. Your preparation should be smart. This will boost your confidence and help you combat anxiety.
Prepare your notes in advance
Always make notes of your meeting in advance. This will keep you focused on selected points. You can refer to these points while struggling during the presentation. This will reduce performance anxiety.
When you’re on a date
Always arrive first
You should arrive 10 minutes early for a date. This will allow you enough time to freshen up and calm down. The recommended time is 10 minutes. More than 10 minutes will lead to overthinking. That leads to a loss of confidence. So, you must arrive 10 minutes before but not more than 10 minutes.
Ask for encouragement from your friend
You should ask your friend for wonderful things about your personality. This complement of your friend will boost your confidence level. And you will face less nervousness. That will lead to a successful date.
When you are at a party
Always practice your talk in advance
You should practice talking in advance for a good conversation. You can ask questions like what do you do, did you travel far, have you got any holidays booked. These questions can start a good conversation.
Never go in alone
If you are alone traveling for a party. Then you must ask a friend to join you at door or entry point to the party. This will reduce your nervousness and anxiety. So, you can skip this most daunting part by just joining a friend.
You should distract yourself while you are on the way to the party. This will remain you away from negative thinking. You can try distraction methods such as games and apps. In this way, you can stay away from negative thinking. This will reduce the chances of nervousness.
You can leave the party
You can stay at the party for one hour to build your confidence. But you are not needed to stay up to the end of the party. This will allow you to boost confidence and will avoid negative thinking.
5 Best and Quick Ways to Cope with Anxiety
If your anxiety is coming in the path of your tasks and focus. And if your anxiety is about an upcoming event. Then these best natural ways will help you a lot to stay focused on your tasks and reduce the level of nervousness about an upcoming event. These tricks are the best management for Generalized Anxiety Disorder (GAD).
1. Always question your thought pattern
Negative thoughts distort the severity of anxiety. You can question yourself about the truth of negative thoughts. You should learn to take control of these negative thoughts. This will limit the negative and overthinking. That leads to more focus on your task and less nervousness.
2. Practice deep breathing and remain focused
Practice for 5 minutes breathing in for 4 counts and breathing out for 4 counts. This slows down your heart and helps you to remain calm. So, you can remain focused by practicing deep breathing.
3. Aromatherapy ease your anxiety
Aromatherapy is very soothing for your brain. You can use an oil form, candle, incense of chamomile, lavender, and sandalwood. This activates receptors in your brain that ease your anxiety.
4. Go for a walk
The best way to reduce anxiety is the focus on your mind. This can be achieved by walking, yoga, or meditation. These are the best way to keep your thoughts in control. So, you can significantly reduce your anxiety level.
5. Always write down your thoughts
You can use the writing down technique to reduce the anxiety level. This will help you to get out of those things that make you anxious.
5 Longterm Techniques to Cope with Anxiety
You should find out the treatment strategies to keep your anxiety in check. The treatment can be a combination of talk therapy and meditation. It may also be a matter of cutting your anxiety triggers. Following long-term techniques will help you a lot to manage this mental illness.
1. Identify and manage your triggers
You should identify your triggers of anxiety yourself. A therapist can also help you to identify the triggers. Triggers can be very obvious like smoking, alcohol, caffeine, etc. Sometimes they may be not very obvious.
Sometimes triggers maybe long-term problems like financial situations. It takes time to figure out these long-term problems. You can manage it with therapy and with the support of friends. If it’s hard to change the exposure to triggers like a stressful work environment. Then you can try other coping techniques to limit your anxiety.
Some general triggers are driving or traveling, a stressful job, trauma, caffeine, chronic pain, phobias like agoraphobia, chronic illnesses like diabetes, asthma, etc., withdrawal from medication, genetics, etc.
2. Cognitive-behavioral therapy (CBT)
Cognitive-behavioral therapy helps people to learn several ways to react to a stressful situation. A therapist can help you to develop positive thoughts. So, you can respond to a stressful situation in a more positive way instead of being panic. In this way, you can control your negative thoughts and change them with positive ones.
3. A routine meditation
A routine meditation is very important for your brain. It helps your brain to removes the negative and anxious thoughts. If you don’t want to sit still then you can also try yoga. Make it your routine for a calm life.
4. Try supplements
You can reduce your anxiety level by changing your diet or taking supplements. Research has proved that certain supplements can reduce the chances of anxiety. These include green tea, omega 3 fatty acids, lemon balm, kava, valerian root, dark chocolate, and ashwagandha.
These supplements take up to 3 months to show a positive result. If you are taking any natural supplements and medications together. Then always discuss the natural supplements with your doctor.
5. Keep your body and mind healthy
You can reduce your anxiety level by keeping your mind and body healthy. You should exercise regularly, get enough sleep, eat balanced meals, and by staying connected with people. These healthy habits will keep your body and mind healthy.
Anxiety is a mental illness that negatively affects the way someone feels. The most common mental illness in the United States is anxiety, with around 40 million adults living with it in any given year.
Anxiety can be treated. There are many options available to people who suffer from anxiety disorders, including medical treatment, counseling, and self-help. Treatment for anxiety should be tailored to the individual’s needs and situation.
So, you can try the above-mentioned methods to reduce the chances of a panic attack.
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