Frightening yourself beyond the real need to deal with a problem puts your body into fight or flight mode as though your life were immediately threatened. You cannot think clearly, make good responses or decisions. In panic, we do not retain information, absorb what we hear or accurately assess the situation.
- The Highest Peak.
- Mockingbird Sings (Doorway Series Book 1).
- To Seduce a Soulmate;
- Dorothy Day: Friend to the Forgotten (Women of Spirit);
- Beyond Blue Support Service.
- God Wired Jesus Inspired: Poems, Revelations, & Short Stories.
- Infiltrating Al Qaida Part 5: No Escape.
Panic is the worst thing you can do in a real emergency, and if the situation is not dire, panic will make it worse. Panic is a natural startle reaction that gets exaggerated and becomes prolonged. People often learn to panic because, in early childhood, panic can get us out of responsibilities. Freaking out, crying, throwing temper tantrums, or shutting down are all panic responses small children use which cause some competent adult to take over and become the hero.
This can be okay once in a while, but as this pattern repeats, it becomes rescuing and codependency.
Panic creates drama, unnecessary and damaging exaggeration of the problem, which leads to dysfunctional responses and overblown family drama. People who can stay calm usually come out OK, because they think clearly. So, what do you do in a scary or upsetting situation? Teach yourself how not to panic, so you can think clearly and handle the problem effectively. Practice these techniques to teach yourself to stay calm when the situation is threatening or the people around you are obviously in a panic. To learn to let go, you may find these few steps can help resolve your fear and anxiety.
If you feel the telltale signs of panic, which include a racing or pounding heartbeat, flushing of the face or body and mental confusion, you are in a state of panic. If you are shouting, saying unreasonable things, or just saying whatever comes out of your mouth, without thinking about consequences, you are also in a state of panic. Slow down, count to ten and focus on thinking clearly and factually rather than reacting emotionally. Do we have an epidemic, or only 11 confirmed cases in Calfornia?
Are they trying to sell you something, get federal funding, or get elected?
Get some facts about whatever is frightening you. If you find that you have trouble connecting to others, learning the basic skills of emotional intelligence can help. No matter how awkward or nervous you feel in the company of others, you can learn to silence self-critical thoughts, boost your self-esteem, and become more confident and secure in your interactions with others. By simply learning new skills and adopting a different outlook you can overcome your fears and anxiety and build rewarding friendships.
The mind and the body are intrinsically linked—and more and more evidence suggests that how you treat your body can have a significant effect on your anxiety levels, your ability to manage anxiety symptoms, and your overall self-confidence. The following lifestyle tips will help you reduce your overall anxiety levels and set the stage for successful treatment. Avoid or limit caffeine — Coffee, tea, soda, and energy drinks act as stimulants that increase anxiety symptoms. Consider cutting out caffeine entirely, or keeping your intake low and limited to the morning.
Get active — Make physical activity a priority—30 minutes per day if possible. If you hate to exercise, try pairing it with something you do enjoy, such as window shopping while walking laps around the mall or dancing to your favorite music. Add more omega-3 fats to your diet — Omega-3 fatty acids support brain health and can improve your mood, outlook, and ability to handle anxiety. The best sources are fatty fish salmon, herring, mackerel, anchovies, sardines , seaweed, flaxseed, and walnuts.
Drink only in moderation — You may be tempted to drink before a social situation to calm your nerves, but alcohol increases your risk of having an anxiety attack. Quit smoking — Nicotine is a powerful stimulant. Contrary to popular belief, smoking leads to higher, not lower, levels of anxiety. If you need help kicking the habit, see: How to Quit Smoking. Being well rested will help you stay calm in social situations. Of all the professional treatments available, cognitive-behavioral therapy CBT has been shown to work best for treating social anxiety disorder.
CBT is based on the premise that what you think affects how you feel, and your feelings affect your behavior. Learning how to control the physical symptoms of anxiety through relaxation techniques and breathing exercises. Challenging negative, unhelpful thoughts that trigger and fuel social anxiety, replacing them with more balanced views. Facing the social situations you fear in a gradual, systematic way, rather than avoiding them. Role-playing, social skills training, and other CBT techniques, often as part of a therapy group.
Group therapy uses acting, videotaping and observing, mock interviews, and other exercises to work on situations that make you anxious in the real world. Medication is considered most helpful when used in addition to therapy and self-help techniques that address the root cause of your social anxiety disorder.
Beta blockers are used for relieving performance anxiety. Antidepressants may be helpful when social anxiety disorder is severe and debilitating. Benzodiazepines are fast-acting anti-anxiety medications. However, they are sedating and addictive, so are typically prescribed only when other medications have not worked. Social Anxiety Association.
I’ve had social anxiety disorder – and know you don’t have to live with it
Social Phobia — Written for teens, this article provides an overview of social phobia, its causes, and tips for dealing with it. Comprehensive Cognitive-Behavioral Therapy for Social Anxiety Disorder — Treatment of the physical and emotional symptoms of social phobia. Social Anxiety Institute. Call National Alliance on Mental Illness.
Anxiety Disorders Association of America. Anxiety and Depression Association of America.
Call: Anxiety UK. Anxiety Disorders Association of Canada. Call: 18 SANE Australia. Call: or Vandrevala Foundation. Authors: Melinda Smith, M. Last updated: June Share Your Experience.
How to Be Yourself When You Have Social Anxiety
Other resources. Social Anxiety Association Social Phobia — Written for teens, this article provides an overview of social phobia, its causes, and tips for dealing with it. Hotlines and support. Support in the U. Pin Has HelpGuide Helped You?
Related 25 Effective Ways to Love Yourself and Overcome Social Anxiety
Copyright 2019 - All Right Reserved