Control Your Social Anxiety Symptoms Easily.

     Changing your thought process, and reactions to these thoughts is very important. If you don't, your negative reactions, and response, will intensify your symptoms. This will make it harder and harder to live a normal life every day. Your negative thoughts, and symptoms, will only become more frequent, and become more debilitating. The exhaustion that comes with an anxiety disorder is very overwhelming.

Controlling A Panic Attack

    When a panic attack hits you, the first thing you need to know and learn is to stop these emotions and feelings before they intensify. Panic attacks come on so quickly, and intensify so quickly, that you only have a matter of seconds to stop these attacks.

    At the very moment you feel any symptom come into play, or have a feeling that you believe will lead to a panic attack, the first thing you need to do is close your eyes and take a few soft light breaths and let the thought, fear, or symptoms pass.

Don't Fight It

    Don't fight it, or try to push it away. The more you try to fight it, or fear your symptoms, the more control you will lose over how intensified they get. You must learn to accept it. As you sit with your eyes closed and breathing softly, begin to take control. Take control of your thoughts. Feel the symptoms pass, but think, "I am fine, I am not crazy. This is real. I am in control. This is my body, and i am fine. I accept this for now, it is just my mind playing tricks on me. I am fine."

    Once you accept your fears and symptoms, you will, at the first thought or feeling of a panic attack, have control. Enough control to stop the panic attack and take control over your mind and body again.

Controlling Anxiety With Breathing

    Breathe softly, Use your belly to breathe. Inhale through your nose, and let it out through your mouth. Do this again and again, until you have control over your breathing. If you try breathing only through your mouth, and trying to do this quickly, you are only making it harder to breathe, and harder to relax your chest muscles.

    When you breathe in this way, it causes you to feel dizzy and disoriented. You must learn to slow your breathing down. This is where control comes in. While you are letting your symptoms pass and not concentrating on them. You should focus on breathing correctly. Do not think of the negative. Do not fight the symptoms. Let the symptoms pass freely and concentrate on breathing slowly, and softly, at the first feeling of panic.

Music For Inner Peace And Mind Relaxation.

Listen this to find inner peace, stress relief and relaxation.

Let Go Of Mental Anxiety And Distress By Listening Music.

Video for mental anxiety, depression and stress relief. By listen you will feel more relaxed and comfortable.

Do Simple Exercise To Reduce Social Anxiety.

Do not struggle with social anxiety, to any degree? Simple exercise that allows relief from social anxiety. It softly expands and softens the heart center, paving the way for peaceful energy exchange.

More Way To Reduce Social Anxiety Disorder.

 

Ever heard the saying "healthy body, healthy mind?" When it comes to anxiety treatment this saying has never been truer. Studies have shown that regular exercise can brighten your mood, reduce anxious thoughts and decrease the physical symptoms. Along with medication and psychotherapy, regular exercise should be a key part of your strategy for overcoming social anxiety disorder.

How Does Exercise Reduce Social Anxiety?

    Although we don't know exactly why, it's believed there are a range of reasons why exercise relieves anxiety and chases away the black clouds of depression.

• Distraction. Focusing your thoughts on hitting a tennis ball or running around an open manhole prevents you from mulling over your last social calamity. Anxiety is driven by negative thinking. So using your brain more constructively can give your emotions a welcome break.
• Biological. Exercise safely releases stored up adrenaline, which is what causes you to sweat or feel sick when you're anxious. This means you'll feel more relaxed and less on edge after you've finished your run.
• Strengthens your heart. Your heart is a muscle and making it stronger will help it perform better in stressful situations. As your heart strengthens, from regular exercise, it's less likely to start hammering in your chest in anxious situations.
• Improves your mood. The increased blood flow to your brain causes mood enhancing endorphins to be released. Endorphins are feel good hormones, and when they're freed they can brighten your mood and evaporate gloomy thoughts.
• Self esteem boost. Just knowing that you're doing something practical to relieve your anxiety, rather than feeling miserable in bed, will make feel better about yourself. Regular exercise will make you feel filter, stronger and give you a much needed boost to your self esteem.

The Best Way To Beat "Do Nothingness" Is To Do Anything

    Whilst the idea of running through a crowded part or risk losing at tennis might seem off putting, the only way to beat the bedridden blues is to start doing more.

    Lying in bed mulling over your latest mishaps is only going to make you feel miserable and think the world is an unfriendly place. To break out of the pattern of hiding at home, you need to pursue activities that will give you a sense of accomplishment and give your mind healthier stimulation. Exercise can make you feel better about yourself and will also give you fulfilling goals to pursue, such as improving your golf swing or being able to jog further.

    Exercise should be fun, so choose a type that you'll enjoy and won't feel like a chore. Here are a few ideas you should think about trying:

• Walking or jogging. These will get you out and about so you can say hello to strangers to help overcome your fears. Gentle, regular exercise can strengthen your heart, lungs and reduce anxiety's physical symptoms.
• Weight lifting or sprinting. Explosive bursts of energy will make you bigger and stronger. Being physically fit will help you feel better about yourself knowing you're in trim shape.
• Tennis or golf. Taking up a skilful sport will give you a fulfilling goal to pursue as you strive to improve. Just remember to be easy on yourself it you don't play as well as you'd like. Nobody got better at anything without practice.
• Yoga. Yoga will help release some of the strain in your muscles from feeling tense, as well as enable your thoughts to drift and encourage a more relaxed state of mind.

    Whichever type of exercise you choose to do, you should aim to fit 20-30 minute sessions at least three times a week into your schedule.

Testing, Reducing And Controling Social Axiety.

  

People with social anxiety disorder tend to have negative thoughts about themselves and about what will happen in social situations.
For examples:

• No one will like me
• I'm going to say something stupid.
• I'll do something foolish and other people will laugh.
• I won't know what to say.
• I'm not as smart/attractive as other people.
• No one will talk to me.
• I'll get anxious and others will notice.
• Others will think I'm boring.
• I'll make a mistake and others will think I'm stupid.

    If you believe that social situations are threatening or dangerous, then you are more likely to feel anxious. However, it is important to realize that your thoughts are guesses about what will happen, not actual facts. People will social anxiety disorder tend to over estimate the degree of danger in social situations. Therefore, developing more realistic ways of thinking is an important step in managing your anxiety. But before you can start changing the way you think, you need to be able to identify the kinds of thoughts you have in social situations.

How To Do It?

    First, ask yourself what you are afraid will happen in social situations. You might be afraid of something that you might do for example "I'll embarrass myself by saying something stupid." , "I'll have nothing to say." , "I'll blush", etc or something that other people might think for example they will not like me, they will notice I'm anxious and think I'm weird, etc. To become more aware of your specific fears, try and identify your thoughts whenever you feel anxious or feel an urge to avoid or escape a situation. If it's difficult to write down your thoughts while you're in the situation, they try and write down just before you enter the situation, or immediately after you leave. Repeat this exercise for a week or so.

    The next step involves learning to evaluate your negative thoughts. Remember your thoughts are guesses about what will happen, not actual facts. It can be helpful to ask yourself whether your thoughts are based on facts and whether they are helpful. If they aren't, try and identify more accurate and helpful thoughts.

Here are some questions to help you examine your thoughts:

• Am I 100% sure that________ will happen?
• How many times has_________ actually happened?
• What is the evidence that supports my thoughts?
• What is the evidence that doesn't support my thoughts?
• Is_________ really so important that my whole future depends on it?
• Does anyone's opinion reflect everyone else is?
• Am I responsible for the entire conversation?
• What is the worst that could happen?
• What is another way of looking at this situation?
• What would I say to my best friend if he/she was having this thought?

    By evaluating your negative thinking, you may realize that some of the things you fear are very unlikely to actually happen, or that if something does happen it's not as bad as you may think and that you can cope. Practice evaluating your anxious thoughts by first writing them down and then try to identify more realistic ways of thinking.

Test It Out!

    Sometimes it can be helpful to examine the truthfulness of your thoughts or beliefs. For example, how bad would it be if other saw you blush/shake, or how terrible would it be if you said something foolish? We often assume that it would be horrible if these things happened, and that we would be unable to cope. However, we need to test this out. Purposely try to shake, and see how others react. Plan to say something foolish or ask an obvious question and see what happens. Be careful not to assume that others are reacting negatively. Look at the facts. What did they do or say? Was it as bad as you thought?

Examples Of Experiments Include:

• Ask a silly questions for example ask for directions to a street you are already on
• Let your hand shake while holding a glass of water
• Spill a drink
• Drop something or knock something over
• Wear your shirt inside out
• Send an email with spelling mistakes
• Mispronounce a word
• Pretend to lose your train of thought and stop mid sentence

Facing Fears

    It's normal to want to avoid situations that cause you anxiety. Avoiding feared social situations is a very effective strategy because if reduces anxiety in the short term. However, avoiding social situations increases your fear in the long term because it prevents you from learning that your feared expectations are either unlikely to  actually happen or aren't as bad as you think. Therefore, an important step in managing your social anxiety is to face the situations that you have been avoiding because of social fears. Repeatedly facing those situations reduces distress in the long term and help build up confidence.

Simple Things That Can Reduce Social Anxiety.

Exposure Exercises

    

Gradually exposing yourself to new social situations can help you develop better coping mechanisms. You should not avoid social situations simply because they provoke feelings of anxiety. Some self help exposure exercises might help you feel more competent and in control. Try to practice at least one new exposure exercise daily. This can include paying someone a compliment, being the first person to say hello in a new social setting, asking a stranger for directions or calling a close friend to make plans to do something together.

Visualization Exercises

    Visualization is a powerful tool that can help to increase your confidence when confronting a new or uncomfortable social situation. An effective visualization exercise involves image having a positive experience or outcome to a new situation prior to encountering the event. Visualize yourself being confident and acting friendly and relaxed in the situation. There are many guided visualization video on internet that you can search for this.

Overcome Social Anxiety With Easy Breathing Exercise.

What is "Calm Breathing ?"

    Calm breathing sometimes called diaphragmatic breathing is a technique that helps you slow down your breathing when feeling stressed or anxious. Newborn babies naturally breathe this way, and singers, wind instrument players, and yoga practitioners use this type of breathing.

Why is calm breathing important?

    Our breathing changes when we are feeling anxious. We tend to take short, quick, shallow breaths, or even hyperventilate. This is called over breathing.

    It is a good idea to learn techniques for managing over breathing, because this type of breathing can actually make you feel even more anxious for example due to a racing heart, dizziness, or headaches.

Calm breathing is great portable tool that you can use whenever you are feeling anxious. However, it does require some practice.

How To Do It ?

    Calm breathing involves taking smooth, slow, and regular breaths. Sitting upright is usually better than lying down or slouching, because it can increase the capacity of your lungs to fill with air. It is best to take the weight off your shoulders by supporting your arms on the side arms of a chair, or on your lap.

• Take a slow breath in through the nose, breathing into your lower belly for about 4 seconds.
• Hold your breath for 1 or 2 seconds
• Exhale slowly through the mouth for about 4 seconds
• Wait a few seconds before taking another breath

    About 6-8 breathing cycles per minute is often helpful to decrease anxiety, but find your own comfortable breathing rhythm. These cycles regulate the amount of oxygen you take in so that you do not experience the fainting, tingling, and giddy sensations that care sometimes associated with over breathing.

Rules Of Practice :

Try calm breathing for at least five minutes twice a day.

    You do not need to be feeling anxious to practice. In fact, at first you should practice while feeling relatively calm. You need to be comfortable breathing this way when feeling calm, before you can feel comfortable doing it when anxious. You'll gradually master this skill and feel the benefits.
Once you are comfortable with this technique, you can start using it in situations that cause anxiety.

Beathing Exercises For Better Health - Easy To Do.

Certified Yoga instructor demonstrates the exercise for better health.

Stories Of Hope And Courages - Listen To Them

Stories of hope and courage features the inspiring profiles of individuals who overcome the disability and shame of suffering from anxiety disorder.

What Is Cognitive Behavioral Therapy.

What is cognitive behavioral therapy? Judith beck talks about it.

Possible Causes For Social Anxiety Disorder.

This debilitating disorder has its source largely in trauma, sustained early in life. Critical, judgmental upbringings along with repetitive violent communication tend to traumatize people leaving their nervous systems overly sensitive. The person becomes hyperventilate and overly attuned to the outside voices. Their self esteem suffers and an inferiority complex may ensure.

Social Anxiety Can Be Overcome. A Personal Experience

A personal experience having a disorder and how it has been overcome.

How To Overcome Social Anxiety - In Gradual Simple Steps

Learn to take gradual steps to overcome your anxiety. When combating worry and anxiety, the task at hand is to do the thing you fear until you learn that it is not dangerous after all. Of course, this only applies to situations that are not truly dangerous, but only feel risky to the person with anxiety. Help yourself overcome your fears and take gradual steps to increase your social engagement, remembering that fear = False Evidence Appearing Real. Those with social anxiety will need to take small steps that feel in the work zone rather than steps so large that they lead to panic.

What Is Social Anxiety ? - Health Matters

What is social anxiety disorder? Is it simply a severe form of shyness? Find out the symptoms and latest treatments that are available.