You can suppress the stress with bad decisions or you can manage it through force of will and effort. Suppressing the stress will eventually backfire and it can have some dire consequences on both the mental and physical health. But if you decide to manage the stress instead, then you will be able to release it in a way that will make you better. There are several ways to do it and you can either combine several of them or go with just one.
Another way to manage stress is through exercise. One of the best workout programs I would recommend is Team Beachbody’s library of workouts through BeachBody On Demand.
Some causes of stress can’t be eliminated, but it is wrong to worry about them all the time. By accepting those things you will be able to get your thoughts off of them and get a bit of a breather from them. The death of someone you love can’t change, it can only be accepted. Stressing yourself over that won’t help you. Remembering the dead as they were is a way to of acceptance.
If a problem presents itself and you can’t remove it and it causes you stress you should try to look at it from another perspective. Mistakes are made, so you should adapt and correct those mistakes.
There isn’t anyone who can live without making compromises. If you want someone else to change, expect that same expectation from them as well. Meeting in the middle will help both sides, and one source of problems will go away.
– Healthy mind comes from healthy lifestyle
This doesn’t mean to just exercise; it means to change your whole lifestyle in order to feel the change within. A healthy diet will bring right nourishment to the body, and body that is well nourished will be able to cope with stress better than the body that isn’t at its peak performance.
Caffeine and sugar have a type of “high” effect on the body and one would say that they are good at stress management. This is false because the effect is only temporary. If you rely on these two substances for the relief of stress you will find that the amount of them required for the right effect increases over the time. The best thing to do is to slowly reduce the amount of these substances you take, and along with that, you keep on mental exercises that will cover the empty place left by those things.
Alcohol, drugs, and cigarettes are all unhealthy ways to manage stress. If you use any of them then you should try to quit. Quitting any of these isn’t easy, but reducing them slowly over time will do the trick. Avoiding the issues with these things won’t make them go away and your self-esteem will go down over time as you realize that you are cowardly avoiding those issues.
A good amount of irrational thinking comes from a lack of sleep, or to be more exact from feeling tired that is a direct result of the lack of sleep. Sleeping helps both the body and the mind to rest and once those two are rested they have it easier when it comes to stress and the management of the same.
Treatment of social phobia is mostly done alone, and only a small number of people decide to seek the professional help. This is due to the very nature of the condition, for as you know, social phobia means that the person is unable to cope with social interactions and seeking help is that kind of interaction.
But when all forms of self-help fail and you don’t have any other choice then all that left is to man up and contact a professional and seek help, because if you don’t do that, then nothing will change. There are three forms of help you will get from a trained professional. Depending on the type of your social phobia you will receive either one of them, or several of them combined.
– CBT aka Cognitive-behavioral therapy involves the patient and a doctor, and it is the best way to treat this condition. The job of the doctor is to change how the patient feels as it affects the general behavior of the patient. This includes many self-help techniques that are raised on another level with the help of the professional. Doctor teaches the patient how to breathe properly to relax. He also helps the patient to talk about and challenge the negative thoughts that plague them. This type of therapy is continued at home as well, where the patient has to practice the techniques that he was taught.
– Group therapy is another form of CBT, but the difference is the presence of other patients. The patients are encouraged to participate in mock interviews, videotaping, acting and many other exercises that touch on the subjects that cause their anxiety. These practices prepare them for real life situations and over time they relax and after some time, they can be a part of real social situations. They still have some amount of anxiety, but it isn’t followed by negative thoughts and due to that they can make some progress.
– Medications aren’t made to cure the anxiety, but to relieve its effects for only a limited amount of time. Taking medications only will do nothing but to hide the extreme signs of social phobia so people can face the situations they can’t normally. Once the effects of those drugs wear off, the anxiety returns once again. Medications will help if they are used along with self-help or therapies. In that case, they might be the key to the elimination of the social anxiety disorder.
Professionals will prescribe one of the three drugs for dealing with this disorder:
1. Antidepressants will help in the cases of extreme or severe social phobia. You will b given either Zoloft or Effexor (and in some rare cases Paxil) as these three have a positive effect on this condition.
2. Benzodiazepines act fast in suppressing the effect of this illness. They do have sedating effects, and they are quite addictive so they are prescribed to only a handful of people.
3. Beta blockers are used to control physical symptoms only as they have no effect on other signs of social phobia.
Leading a miserable life and being disconnected from everyone is not something you should be proud of. If you don’t want to share your fears and issues with other people then you have to man up and deal with them yourself. You can try forcing the socialization but it is better to take one of the slower paths toward the “normalization” of your social interactions.
You probably haven’t noticed the way you breathe once the anxiety appears. The breathing is quickened and shallow and the balance of carbon dioxide and oxygen in your body is distorted. That is why you might feel like you are suffocating. By mastering the way of calming your breathing you will be able to reduce or eliminate the anxiety you feel.
Here is a simple guide that will help you breathe freely even in the moments of the anxiety attack.
– First, you should find a comfortable seating position and relax your muscles while your back is straight. One hand goes to the stomach and other on the chest.
– Keep the inhaling slow, through the nose, and it should last for four seconds. Try to breathe from the stomach not from the chest.
– Every time you inhale you should hold the breath for around 2 seconds before you release it.
– Exhale for at least six seconds, through the mouth and in that time try to exhale all the air from your lungs.
– Keep that breathing pattern for at least 2 minutes and your heart rate will slow down to normal levels and your anxiety will reduce greatly.
This simple exercise will help you relax and that is a good first step toward the elimination of social anxiety disorder.
Facing the fear instead of avoiding it might be a better choice in some cases. It is the most helpful way to cure a social phobia, but it is also the hardest of them all. Facing the social situation instead of avoiding it can’t hurt you because if you avoid it the social anxiety disorder will keep on going. We all feel the anxiety, but the point is to release it and not to bottle it up. If you don’t address those feelings at the right moment they will become more difficult to face as the time goes on.
Avoidance of the situations that cause anxiety always leads to new problems. Avoidance does make people feel good, but this is just a short-term solution. Every time a social situation is avoided, the most difficult it becomes in the future. After a while, people with this phobia know only how to avoid those situations and they limit their lives and their chances of succeeding on the social level and sometimes on a professional level as well.
Challenging the anxiety is a solution, but it should be done slowly, step by step. Dealing with anxiety is hard, but if you start with things that cause you small levels of anxiety and work toward bigger issues you will eventually be able to cope with the biggest sources of anxiety in your life. This fight is worth fighting, so don’t give up.
Going to the doctor due to your social phobia isn’t really an option, due to the nature of the condition. And even if you collect enough determination to go and see the doctor aka psychiatrist, you should first try to deal with it by yourself. Only once that fails you should look for professional help. There are few ways through which you can try to deal with this issue without involving other people.
The first thing you should try in a battle against your social phobia is to face the negative thoughts. They are the biggest contributor to the anxiety disorder and if you don’t deal with them you will never be truly free from this phobia. Challenging the negative thoughts that stop you from even trying social interaction must be done carefully. First of all, you have to identify the thoughts that fire up the fear and you have to logically analyze them. If your first thought about a presentation revolves around blowing it up, then think about presentation and realize that everyone makes mistakes and that people won’t judge small mistakes because everyone makes them. The act of challenging every negative thought is a step forward, and next logical step is to involve yourself in a social event even though your negative thoughts are raising red flags.
– Over thinking is the main reason of this disorder and that over thinking leads you to believe that other people are somehow able to do things that are impossible or they will react in a way no one reacts.
– People with social phobia think that they know what other people think, and they always conclude that those people are thinking about them in a negative way.
– They also think that they know what will happen and that it will end badly for them, (you will be embarrassed, people will laugh at you and so on) and this prevents them from going anywhere.
– Individuals with this type of anxiety disorder blow things way out of their proportion. They think if people find out that they are nervous in any way they will react terribly or awfully.
– These people personalize. Whenever someone looks in their direction they automatically think that those people are thinking or talking negatively about them.
If you found yourself in any of these situations then think it over, people are not concerned about you, they don’t care whether you are nervous or not, they have their own problems.
Even though it is hard, you have to build relationships. A relationship requires communication skills which are why you should work on them. Whether you do that in front of a mirror or over the internet it doesn’t matter, you have to train.
You probably have things you enjoy doing, so you should volunteer to do them. Once you start doing that you will relax and you will find people that love the same thing as you and you will be able to talk with them about that. Having that kind of conversation topic will help you to develop your communication skills even further.
Social anxiety disorder is much more than just being nervous while performing a speech or being in an interview. A person with this disorder fears embarrassment and due to that they avoid any occasions where they might get embarrassed. This condition alienates the person from other people and it may lead to more severe conditions like depression.
This disorder also known as social phobia comes in a form of intense fear of being in an unknown situation and not knowing how to manage it. This brings up the paranoia, the sense of being judged by everyone else and the sense of being constantly under the watch. People that have a social phobia will do anything to avoid those situations because they get anxious from simply thinking about them.
Some people that suffer from this do realize that they might be over thinking it, but they are simply too anxious to think about something else. Due to the lack of other options they decide to stick with their form of thinking and they accept their situation even though they wish to change it.
There are many people who have to deal with this problem, contrary to the belief of those that suffer from it. It is hard to list all of the triggers of social phobia because they are different for everyone. In some cases, the anxiety is caused by one or two situations, like speeches or something similar, and in other, more extreme, cases the anxiety is triggered by any situations that could cause embarrassment, even if the chance for that is one against million. A person like that draws the most negative conclusions from every situation they might get in, so they avoid everyone and everything that could trigger the phobia.
Occasional shyness isn’t social anxiety disorder and if you refuse to acknowledge that then you are insulting all people that do have to live this condition. In general, there are three types of symptoms and signs of the social anxiety disorder and they are emotional, physical and behavioral symptoms.
Emotional symptoms include fear of being judged by others, self-consciousness in everyday situations, and fear of acting or doing anything in fear of being judged and embarrassed. People that have to live with this kind of condition are also afraid of other people finding out how nervous they are about things that are mundane to them.
Blushing aka red face as well as nausea and shaking/trembling are all physical signs of social phobia. There are also other physical symptoms of social anxiety disorder including among the others, the shortness of breath, tightening of the chest, excessive sweating and so on.
The behavior of the person that suffers from this phobia is easily recognizable if you know what to look for. If a person has a need of a buddy wherever he goes or they drink before anything involving other people then they are obviously unable to cope with their anxiety. Staying behind and quite in a conversation and spacing out in order to become invisible to other people is also a clear sign of social phobia.
Stress can be a thing that shuts you down completely. Stresses build up over time, and if you fail to do something about it, then it will slowly drain your energy and your will to do anything. If you find yourself staring at the monitor or TV for the most hours of your free time and you feel dissatisfaction with everything you have done, then you have to take the issue in your hands and something about it.
– Avoid the stressors
Not every stressor can or should be avoided as some are essential to you, but you are probably unaware of how many things can be ignored or refused with just a bit of self-belief and a couple of “no’s”. Each and every one of us has some limits and knowing those limits and sticking to them is an important thing. No matter whether the issue is within the personal or professional sphere, sometimes you have to say “no” and you have to stick with it. There are many things in life that you have to bear with, but there are also those that you should bare with according to everyone else. You are not everyone else, you are you, so don’t take too many things on yourself.
We try to hide it from ourselves, but many stressors in our lives are other people. I am not talking about shifting the guilt to other people; it is simply the naked truth: there are toxic people in our lives, people that cause more stress to us than anything else. Distancing from those people might be the best possible option, and if that doesn’t work you simply have to end your relationship with them, no matter the type of that relationship.
The environment can cause stress as well and a lot of us fail to realize that we are in control over the environment. If TV shows troubles you then simply turn it off. If your job makes you anxious and troubled seek another job or discuss it with people who might invoke the change you can’t. You have to move, to change things, to fight for yourself.
– Alter the stressor
Stressor or the situation that came from it can be altered as well. This will take some dedication as you will probably have to change some things in your daily life, but it will eventually turn well.
Bottling up all of your feelings will make you a bitter person and it will add up the stress. Both negative and positive feelings can become toxic if they are bottled up for too long. You have to learn to express your feelings. Don’t be too aggressive while doing that but be sure not to leave anything bad inside of your mind because it will bother you later.
It might sound strange, but if you manage your time badly it can add up to stress. Check whether you can manage your time better and you will find a lot of time that can be used for better things.