Social anxiety can be a debilitating and shameful
feeling. Millions of Americans suffer from anxiety of crowds, groups and even paying
at counters in stores or restaurants. This disorder is not something that
people have to live with, and there are some basic fundamentals that can help
overcome social anxiety.
Instructions
1 Ask a trusted person to accompany you in a social
situation which you feel uncomfortable. You could ask a therapist or a spouse,
anyone who would help you feel safe.
2 Survey the situation and become familiar with the
surroundings when you find yourself in the situation. Note that there aren't
any palpable dangers nearby and feel your body reactions (i.e. heavy breathing,
pulse racing, sweaty palms, shaking, etc.). Know that your body reacting to
your fear and you are not dying.
3 Enter the situation or place with your trusted
person. Look to your trusted person to help guide and reassure you. Everything
will be okay and that there is nothing to fear.
4 Know that you can cope with the situation whatever
happens, if you are embarrassed or frightened you will deal with and and life
will go on. Realize that short of death, you are resilient and remember that
people are just people.
5 Stay in the situation for at least five minutes at
first. If you feel yourself getting too anxious, leave the situation and only
return once you have calmed down. This step helps you become accustomed to the
anxiety and integrated slowly into the experience.
6 Remember these steps and repeat them as necessary
for every situation that causes the anxious feelings to arise. Remember to
practice relaxation techniques and positive, comforting self talk to help you
endure the experience(s).
Tips
Relaxation techniques are extremely helpful in
calming social anxiety; breathing exercises and meditation can be used in
absence of the situation to prepare you for the actual social situations that
cause the anxiety.