Getting nervous before any uncomfortable social situation is common. Walking into a meeting room or delivering a speech in front of the public can make you anxious. Heartbeats increase and you may also get smarty palms. But after facing similar situations multiple times, the nervousness reduces naturally. But when a person has a social anxiety disorder or social phobia, every social situation seems difficult. A simple talk or eye contact can make him anxious. Social anxiety disorder is one of the common mental conditions. The person can get anxious while talking to strangers, dating, speaking in public, entering rooms, etc. People with social anxiety face difficulty in making eye contact, eating in front of others, or using public restrooms. They get anxious about being judged or getting into any embarrassing situation.
Common causes of social anxiety
Finding the exact causes behind social anxiety is difficult. Some research shows that social anxiety can be genetic. If any of the parents have social anxiety, kids can also grow the same mental disorder. Social anxiety can also occur due to an overactive amygdala which is part of the brain that controls fear responses. This disorder usually appears in teenage and can be linked with bullying, teasing, and physical or sexual abuse. In some kids, social anxiety can develop due to controlling parents. Due to social anxiety, a person can face other issues such as low self-esteem, depression, negative thoughts, poor social skills, etc.
Common symptoms of social anxiety
- Feeling self-conscious in social situations
- Shy and comfortable while making eye contact
- Hesitation while talking to others
- Muscle tension
- Blushing
- Crying
- Sweating
- Rapid heartbeat
- Unable to catch a breath, etc
Best ways to deal with social anxiety
Today, living with a social anxiety disorder is very difficult. Being social is one of the essential traits you need to work or to live in society. If your social anxiety is interrupting your daily life then you should get good treatment. Talk to a doctor of homeopathy degree and get proper treatment. Various therapies are available to treat social anxiety. But treating any mental condition needs time. It may take several months to years to treat social anxiety. But various methods can help in managing social anxiety.
Control the breathing
When social anxiety triggers, you will face some changes in your body that feel uncomfortable. Due to anxiety, the person might face breathing issues. When the breathing is out-of-control, the anxiety feels more problematic. The person may start feeling dizzy, tense, and suffocated. To reduce social anxiety symptoms, you should control your breathing. Search for a place and sit down comfortably with your back straight. Release all pressure from your shoulders and put one hand on the belly. Place another hand on the chest and breathe slowly with your nose. Hold the breath for about 3-4 seconds and then let it out through your mouth. Repeat this breath control exercise several times until you feel relaxed.
Do regular exercises
Regular exercises are very helpful in managing mental health problems. Simple exercises like jogging etc can help in lowering anxiety. When the muscles are relaxed, anxiety lowers naturally. You should try Yoga to maintain your anxiety. It involves several breathing techniques that can lower heart rate and blood pressure. Some research shows that performing Yoga for 4-5 months daily can be very helpful in reducing anxiety symptoms.
Prepare yourself for the social situation
Confidence reduces if you are not prepared for the social situation. One of the best ways to manage social anxiety is by preparing yourself. People start thinking about uncertain situations that trigger social anxiety. Instead of this, try to read out things that can prepare you for social situations. If you are going on a date, find a better place with less noise and people. Do some breathing exercises before leaving the house.
Try to cut out all negative thoughts
Anxiety triggers when negative thoughts appear in your mind. Those thoughts trigger anxiety symptoms. You need to cut out all those negative thoughts from your mind. For this, you need to work on your trigger. Jot down all negative thoughts that appear in social situations. Try to get rid of them by finding solutions and ways that can change your thoughts into a positive one. Work on ways to reduce physical symptoms like redness, sweaty palms, etc in social situations.
Start with small situations
You can’t cut all social gatherings. Instead of avoiding them, start working on social situations. Instead of taking any big challenge, start with a small one. Visit restaurants with your family or friends. Try to order a meal or make eye contact with other people. You can visit grocery stores and make simple conversations with others. Your hobbies can be very helpful in treating your social anxiety. If you like painting then join painting classes. Talking about hobbies is easier than other topics. When you paint or do any of your hobbies, you feel good and positive. Join any of the hobby classes and talk to new people. Once you start feeling comfortable with small situations, you can try new things like going to cinemas, concerts, etc.