Beyond the walls: a different journey to overcome social anxiety by what works for you.
Social anxiety…help! That was me about a year ago. Oh, how far I have come since then. Exposure therapy is my biggest helper in dealing with social anxiety.
I became so scared to drive, that I wouldn’t go anywhere. I slowly started by getting in the car and just sitting behind the wheel.
Then, I started driving around my neighborhood and moved up to driving on on other roads with traffic. It was a scary, drawn out process, but I did it.
When you set your mind to do something, you can accomplish the task at hand. I’m doing exposure therapy with social anxiety and I’m getting better each time I go out in public.
Social Anxiety Disorder Defined
Social anxiety is an intense, persistent fear of being watched and judged by others. This fear can affect work, school, and other daily activities.
Therefore, it can even make it hard to make and keep friends. The good news is social anxiety disorder is treatable. There are varities to social anxiety treatments.
Types of Social Anxiety
There are many different ways for Social Anxiety Disorder or Social Phobia to manifest. Here are some types of scenarios that you may experience social anxiety in:
- Meeting people in public or in crowds
- Meeting new people
- Interacting with strangers
- Also, interacting with coworkers
- Interacting with peers
- Talking on the phone
- Attending parties or social gatherings
- Additionally, using public restrooms
- Entering a room last
- Returning items to a store
- Asking questions
Common Social Anxiety Fears:
- Being awkward
- Being judged negatively
- Being embarrassed in person
- Being embarrassed on social media
- In addition, being social
- Being watched to the point of paranoia
- Giving speeches
- Competing (in sports)
- Lastly, making eye contact
Heightened physical effects of social anxiety disorder:
- Firstly, Panic Attacks
- Shaking
- Blushing
- Sweating
- Stuttering or Stumbling over words
- Additionally, not being able to talk at all- see Selective Mutism
- Blanking out
- Rapid Heart Beat
- Feeling sick to your stomach
- Difficulty Breathing
- Lastly, feeling dizzy or light-headed
Social Anxiety Isolation
Beyond the walls: a different journey to overcome social anxiety by avoiding isolation.
I began isolating when the feeling of fear started overpowering me with just the thought of going to the store or anywhere for that matter.
Also, I began isolating from my family. I don’t have any friends…so. I just stayed in my room typing away for my blog.
Isolating is an extremely lonely place. You cut yourself off from the world. At first you think it’s a good idea because you will have less anxiety.
Wrong! It just creates more. No one to talk to is a very dismal place to be. You start to have negative thoughts that bring you down even worse. Then depression sets in.
Isolation is not the right answer. You need to fight back against the anxiety through whatever feels comfortable to you and will get you results. Mine was exposure therapy.
How do I Get Rid of Social Anxiety?
Natural Remedies for Social Anxiety
Exposure Therapy
Exposure therapy is my main go to process of eliminating anxiety. As I have said, right now I’m working on social anxiety.
I allow myself so much time in the store before I know I’m about to have a panic attack. I know I’m going to the store a lot, but I’m attacking the anxiety a lot more.
Quicker progress with the anxiety. I’ve learned to acknowlege or even help people, so I’m learning how to start conversations once again.
I’m not just standing there not knowing what to say out of fear of saying something wrong. Exposure therapy has saved my life.
Celebrate the Attempts, the Victories and the Failures
I like that, celebrate the attempts whether you succeed or fail. You still tried. It’s not going to be all partying, you’re going to fail. At first it might be all failures.
That’s how it went with me and driving. I was nervous just sitting in the car not going anywhere. I would get out of the car as soon as I got in.
Although, the more times I did it, the easier it became. Keep going with it and the good days will soon prevail.
The one thing I did notice, I drive under the speed limit. Usually like five below the limit. I don’t know if I think that If I drive faster, I’ll get into an accident. Got to work on that.
Stress Management Strategies
Beyond the walls: a different journey to overcome social anxiety through stress management.
When deciding which option to choose, it’s helpful to think of the four A’s: avoid, alter, adapt or accept.
Since everyone has a unique response to stress, there is no “one size fits all” solution to managing it.
Strategy #1: Avoid unnecessary stress
Learn how to say “no” – Know your limits and stick to them. Taking on more than you can handle is a surefire recipe for stress.
Avoid people who stress you out – If someone consistently causes stress in your life and you can’t turn the relationship around, limit the amount of time you spend with them or, if possible, end the relationship entirely.
Strategy #2: Alter the situation
Express your feelings instead of bottling them up – If something or someone is botheringyou, communicate your concerns in an open and respectful way.
If you don’t voice your feelings, resentment will build and the situation will likely remain the same.
Be willing to compromise – When you ask someone to change their behavior, be willing to do the same.
If you both are willing to bend at least a little, you’ll have a good chance of finding a happy middle ground.
Be more assertive – Don’t take a backseat in your own life. Deal with problems head on,
doing your best to anticipate and prevent them.
Strategy #3: Adapt to the stressor
Reframe problems – Try to view stressful situations from a more positive perspective.
Rather than fuming about a traffic jam, look at it as an opportunity to pause and regroup, listed to your favorite radio station, or enjoy some alone time.
Look at the big picture – Take perspective of the stressful situation. Ask yourself how important it will be in the long run.
Will it matter in a month? A year? Is it really worth getting upset over? If the answer is no, focus your time and energy elsewhere.
Strategy #4: Accept the things you cannot change
Don’t try to control the uncontrollable – Many things in life are beyond our control –
particularly the behavior of other people.
Rather than stressing out over the uncontrollable situation, focus on the things you can control such as the way you choose to react toproblems.
Look for the upside – As the saying goes, “What doesn’t kill us makes us stronger”. When facing major challenges, try to look at them as opportunities for personal growth.
If your own poor choices contributed to a stressful situation reflect on them and learn from your mistakes.
Support Groups
Support groups can be very helpful for those with social anxiety disorder because you can get unbiased, honest feedback about how others perceive you.
That way you can learn how your thoughts about being judged and feeling rejected are distorted.
Social Skills Training
Beyond the walls: a different journey to overcome social anxiety through social skills training.
For many people, when they strengthen their social skills they gain the confidence they need to initiate conversations and establish friendships.
Also, become more assertive. Sometimes working on social skills goes a long way to overcoming social anxiety disorder.
Online Therapy
This is the most complete solution you’ll find online to help you deal with social anxiety because they offer you a complete therapy toolbox online.
First, you’ll get your own personal therapist to be by your side from start to finish.
You’ll also get step-by-step sections that lead you to a resolution to your social anxiety (or panic attacks, depression, self esteem and more).
Their Cognitive Behavioral Therapy (CBT) has been shown to be as effective as face to face therapy sessions. And you can do it from the comfort, and privacy, of your own home.
You may have seen Online Therapy on TV because it’s been featured frequently on CBS. It’s very highly regarded in the therapy world.
They have very affordable plans to fit your budget… including a free option to get you started immediately. And you can’t beat free.
After you click the link below, scroll down to the section with the different options for the help they offer and click on the “Social Anxiety” box and then click “Continue”.
Click here to learn more about Online Therapy.
Panic Away
If panic attacks are your main issue, Panic Away can help you deal with them in a hurry.
The first thing you can do is to download their free audio solution from top anxiety coach Barry McDonagh and put it o work for you immediately.
McDonagh has helped more than 80,000 people worldwide from top CEOs to celebrities, soldiers and stay-at-home moms.
Click here to learn more about Panic Away.
Shyness And Social Anxiety System
Beyond the walls: a different journey to overcome social anxiety a new anxiety system.
Nonetheless, this is an audio program which has helped thousands of people and received excellent reviews from experts and clients who have struggled with shyness or social anxiety.
The Shyness And Social Anxiety System is a step-by-step process that will help you overcome your nervousness, insecurities or quietness around other people.
What makes this program different from others that it addresses being shy and dealing with anxieties with crystal-clear directions that show you exactly what to do and when. There’s no guesswork here.
Click here to learn more about the Shyness And Social Anxiety System.
Also, coping with social anxiety can help while your trying to get rid of it. You’re going to have to deal with it sooner or later.
Trying to cope with it will enable you better in overcoming social anxiety. You will feel less threatened by it.
It controlled less of my life. Don’t get me wrong, social anxiety was still there, it just had less of an impact on me.
Of course, there were times when it would flare up and I didn’t think I was going to get through it, but I tried distracting myself and not think about it. It usually worked.
Sum It All Up
Beyond the walls: a different journey to overcome social anxiety through what works for you.
Overcoming social anxiety has very many variables for treatments. You just have to find the one that’s perfect for you. One that works the best.
For me, it was exposure therapy. Try it, but I’m not saying it will automatically work for you. I just happened to find what worked best for me.
I’m not one for group therapy, but it might work for you. I’m not a team player (for the most part), so I prefer to work it out on my own.
So yeah, try all or some of these treatments and decide if one of them fits your style of getting help. Peace and always, love. Until next time…
Articles About Social Anxiety
Six relaxation techniques to reduce stress
Ready to Overcome Social Anxiety? These 9 Tips Can Help
25 Quick Ways to Reduce Stress
Have a Good One,
Cindee Murphy
“One Voice Navigating Through Social Anxiety”
“What other people think of me is none of my business.”– Wayne Dyer, American spiritual author and a motivational speaker
“I don’t like going out. I’m more of a watch TV, hang out, Netflix kind of guy. I don’t like leaving; I don’t like talking to people. It gives me anxiety.”– Pete Davidson, American comedian, actor, writer & producer
“People are not disturbed by things, but by the view they take of them.“– Epictetus, Greek Stoic Philosopher
“The only thing that could spoil a day was people and if you could keep from making engagements, each day had no limits. People were always the limiters of happiness except for the very few that were as good as spring itself.”― Ernest Hemingway, American journalist, novelist, and short-story writer
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Where Does Social Anxiety Come From?(Opens in a new browser tab)
The Fear Of The Panic Attack(Opens in a new browser tab)
Panic Disorder Coping Skills(Opens in a new browser tab)
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