Every person can get anxious in certain situations. Feeling nervous is normal as you can’t prepare for every condition. However, social phobia is not simple nervousness. People often misunderstood social phobia as simple nervousness or shyness. Many people also think of them as rude. But living with social phobia is not easy. Every day or every event can be challenging for people who are facing social phobia. A simple get-together can become a dilemma for them. Living with a phobia is not easy as they can’t live their life to the fullest. If you want to live peacefully then you must challenge your social phobia. Social Phobia treatment Pennsylvania can reduce anxiety and help in dealing with the disorder. However, several ways can also help in challenging social anxiety.
Control your breathing
Whenever a person hits anxiety, many changes occur in his body. He starts feeling uncomfortable and breathing can get fast or shallow. A person can get more anxious when his breathing is out of control. He may also start feeling suffocated, dizzy, and tense. Whenever you feel anxious, try to control your breathing. It helps to manage several symptoms of anxiety.
- When you feel anxious, search a place and sit down comfortably
- Sit straight and relax the shoulders
- Put one hand on the stomach and another one on the chest
- Now breath slowly through the nose for 4 seconds
- Your belly will rise when you inhale
- The chest should not rise or move a lot
- Now hold your breath for about 2 seconds
- Exhale through mouth slowly
Repeat the breathing control method a few times. It will help to manage breathing and reduce social phobia symptoms.
Do regular exercise
Many types of research show that physical exercises can help in reducing anxiety attacks. Several activities like jogging, running, etc can relax your progressive muscles. But you have to exercise daily to manage the anxiety. Try to wake early and do certain exercises and Yoga. It will help to keep calm and manage the BP and heart rate. Learn Yoga poses that can lower anxiety and improve your body function.
Meditation
Meditation is very helpful to manage anxiety issues. When you face anxiety or any mental condition such as depression or stress, go for meditation. It helps a lot to manage your mind and thoughts. Wake up early and do some breathing exercises. Now do meditation for 20-30 minutes. Meditation helps more if you are doing it in an outdoor area such as your front or backyard. Fresh air helps in releasing stress and managing your thoughts.
Prepare yourself
You feel social anxiety when you feel less confident. A feeling of lacking anything can make the condition worse. A person with social phobia always tries to avoid situations where he is not prepared. He thinks that other people will judge him based on his appearance or performance. The best way to reduce social phobia is to face it. If you know you have to perform then prepare for it. Try to get more details to ensure that you are fully prepared for everything. Say you have a meeting; try to perform better. Check every detail which can cause any query. Also, do some breathing control exercises to keep yourself calm before the meeting.
Medications
Several medications are available to reduce the anxiety symptoms. These medications can prevent anxiety attacks when you are facing any social situation. Doctors may prescribe antidepressants to you for managing the anxiety. However, these medications are not good for health and might show some side effects. Relying fully on medication can cause more problems. If you don’t have medicine, you will panic even when you are not facing any social situations. However, natural medications can also help to reduce your anxiety. Natural remedies such as homeopathy and Ayurveda are good to manage anxiety. Another benefit of taking natural remedies is that they are fully secure. You won’t face any harmful side effects of these medications.
Have a small start
It’s never late to treat your anxiety. However, you should start with small steps. Don’t try any big social situation as it can cause you trauma. Start to treat your anxiety with people who make you feel comfortable; your family and friends. You start feeling anxious when you feel that the other person is judging you. But your family members and friends are always by your side. They won’t judge you for anything. Ask them to help you to manage the anxiety. Try dining out with your family. Make orders or payments at the restaurant. You can walk into a grocery store and try to make simple talks. A good conversation can help to make good friends and deal with social phobia. If you start making simple talks, you can reduce your anxiety a lot.
Be kind to yourself
Self-embarrassment is one of the main causes of social phobia. Low self-esteem can cause lots of damage to your life. No one is perfect as everyone has some flaws. If you are lagging in something, it’s okay. Always be kind to yourself and don’t cause lots of pressure. Don’t body shame yourself, it will cause a negative effect on your mind and you will feel more nervous in front of others. Try to find the unique trait that makes you special such as dancing, singing, cooking, etc. Your one trait can help you to boost confidence and face social phobia.
Adopt healthier lifestyle
Your mind is linked with your body. Treating your body well will also make your mind happy. A good and healthy lifestyle is very helpful in managing anxiety. Have a good sleep every day to relax the body and mind. Eat healthy food to avoid any illness. Also, have some cheat days to make your heart happy. Limit your coffee and alcohol to boost self-confidence and cope with anxiety symptoms.
Get therapy
Work with a therapist to treat your anxiety. He/she will tell you several ways to deal with social situations. The therapist tries to remove negative thoughts from your mind and then fill them with positive ones. He will expose you to social situations and tell you ways to handle them wisely.