Try alternate or yogic breathing. It is a simple and natural technique of Ayurvedic medicine that elevates the body and mind to a height of harmony and serenity. Great athletes use it to control their stress and anxiety. Lightly cover one nostril with your thumb. Exhale, then inhale through the other nostril. Then start with inspiration. After each breath (inhale-exhale), switch sides. Repeat this sequence, changing nostrils each time. Be aware that it is quite normal for you to breathe better with one of your two nostrils.
Give yourself courage
According to Dr. Lisa Legault of Clarkson University, being assertive is one way that gives tangible results. Find yourself an inspirational mantra or phrase to help you attend an event or perform, or just join a group without discomfort. Find the song or proverb that gives you the most reassurance and confidence before you attend a meeting or perform. Remember that it is often the anticipation of a stressful situation that is the most distressing. For havening technique therapy this is important.
Silence your self-criticism
Always criticizing yourself only increases apprehension and worry, as if you have a caricature of a stepmother in your head. Swap reproaches for truths: you’ll win the next marathon, give a toast to the bride, or end a hostage-taking. And remember that there is an endless amount of reasons for everything to be fine, that you are knowledgeable and talented, and absolutely deserve happiness!
The expert offers four questions to ask yourself when you are having a negative thought:
- What evidence supports my fears?
- Are there other ways to analyze the situation?
- Is the situation as dire as I see it?
- What can I do to fix the problem and feel better?
Stop worrying about what other people think
Social anxiety goes hand in hand with the fear of being judged. But the judgments and opinions of others have no relation to your real worth or talent. Treating social anxiety involves accepting that you are not perfect and always expecting approval from others. It’s good to be a perfectionist in aerospace, but not in everyday life. According to a study by the American Psychological Association, we tend to overestimate the importance of other people’s negative ideas about us, which in turn intimidates us and weakens our impulsiveness and propensity for happiness.
Reward yourself
Rather than heaping criticism on yourself after every social interaction, consider rewarding yourself instead and not with tequila or tattoos. Instead, congratulate yourself for attending an event and dealing with your anxiety. Every time you stand up to that one, you are reducing its hold and boosting your confidence to get back in the ring. You take back the reins of your life, one victory at a time. One of the main principles of behavioral and cognitive therapy is based on the importance of the reward for having dared to expose us to our fears. You will certainly be more attack if you congratulate yourself or if you treat yourself to a frozen yogurt at the finish line.
Call a shrink
If anxiety disrupts your life or disturbs your daily life, it would be a good idea to consult a doctor or a psychologist to find out whether it is necessary to undergo therapy. Like hair loss, social anxiety can set in surreptitiously and without warning. Cognitive behavioral therapy (CBT) may be indicated. Above all, do not take medication without consulting. Anxiety can’t stand the wait, so get up and walk and find out what are the benefits of Cognitive and Behavioral Therapies.
