Creating Your Campaign For Overcoming Social Anxiety Disorder

Social anxiety disorder is a difficult problem to overcome. But not impossible.

Once you’ve accepted that it’s inaccurate thoughts causing you to feel anxious you can start working on changing them. Because changing the way you think will change the way you feel.

My advice would be to look at it as a long term campaign you’ll need to engage, rather than hoping for a short term ‘miracle’ cure from medication.

Here’s my suggestion for steps your campaign to defeat social anxiety could take:

1. Read as much as you can about social anxiety disorder

Luckily, it’s no longer an unknown problem, and there are plenty of websites and books on the subject.

I can personally recommend these books:

Overcoming Social Anxiety – Gillian Butler

Feeling Good  – Dr David D. Burns

The Dummies Guide to Social Phobia  – Rob Wilson and Rhena Branch

2. Talk to your friends and family about it

Not easy I know, but confiding in someone else and explaining why you sometimes feel overly nervous will help release some of the pressure on yourself. They might also be able to help and will be more understanding when you start feeling anxious in social situations.

3. Take up new hobbies and be more active

Filling you life with new interests can give you more of a sense of fulfillment, satisfaction and self confidence. Humans are inherently doers, and lying in bed all day hiding under the bedcovers will simply make you feel worse in the long run and prevents you overcoming your problem. If you don’t feel comfortable joining local sports teams or special interest clubs then take up a hobby you can work on at home, such as a new musical instrument, reading or teaching yourself how to cook delicious gourmet dishes.

4. Exercise

I can’t emphasise how effective regular exercise can be at relieving anxiety. I’d recommend jogging for half and hour everyday if you can manage it, otherwise just go for a stroll or exercise at home (press ups, situps etc). Getting in shape will boost your confidence, help you be more active and there’s truth in the old adage ‘a healthy body means a healthy mind’.

5. Gradually expose yourself to the situations that make you feel nervous

Although this can be a struggle, this is the strategy recommended by cognitive therapists for gradaully overcoming the inaccurate physical and mental symptoms of social anxiety. Write a list of the situations your afraid of. Put them in order from the least scary to the terrifying worst and then gradually try to work through them, exposing yourself for a little bit longer each time.

At the end of the day, you’ll need to find your own path to overcoming social anxiety. But always remember that you can learn to change the way you think. And changing the way you think will change the way you feel, and behave.

Originally posted 2009-03-25 18:16:26. Republished by Blog Post Promoter

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Should You Try Social Anxiety Medication? 5 Things to Consider

If you suffer from social anxiety then the lure of a magic pill that can make your fears and worries vanish is highly appealing. And social anxiety medication does actually exist.

There are a variety of medications that are available to cure anxiety disorders, including but not limited to traditional anti-anxiety drugs such as benzodiazepines, antidepressants and beta-blockers. But before taking any kind of medication, you must first consider the fact that medication cannot cure anxiety entirely or over the long-term.

Social anxiety medication is at it’s most beneficial when combined with cognitive-behavioral therapy to address the underlying thoughts driving social phobia. This is because social anxiety medication can offer temporary relief to the symptoms so that it’s easier to put the principles of cognitive behavioural therapy into practice when trying to overcome social anxiety disorder.

Side effects of social anxiety medication

Just like any other over the counter drugs, antidepressants and other social anxiety drugs have their own share of side effects. These drugs are not safe for everyone even when used with precautions. They can lead to complications when combined with other substances, especially when you are using them for a long period of time. That’s why it is important to weigh carefully the pros and cons before taking any social anxiety medication, which must only ever be taken after speaking to a doctor and getting a prescription.

If you think you are considering taking medication for social anxiety disorder then there are five things to think about:

1. Be patient. The effects of anxiety medications is gradual, it would take time until you can feel their full therapeutic effect. It can often takes time and patience to find the drugs that works best for you so you will have to work closely with your doctor to find the right dosage and evaluate its effectiveness.

2. Avoid Alcohol. Avoid dangerous drugs interaction, do not mix alcohol with any anxiety medications. The after effect is lethal, even in less toxic doses it can cause poor coordination and impaired thinking, increasing the risk of motor vehicle incidents and other injuries.

3. Monitor your medication response. Everyone has varying reactions to medications that’s why it is important to keep a record of your reaction to your anxiety medication, these includes the physical and emotional changes that you are experiencing after taking the medication. Do not drive or operate heavy machinery if you are taking benzodiazepines like Valium, Xanax and et al., wait until you know how the drugs affect you. Always remember that your doctor has prescribed this medication because he or she has weighed the benefit to you is greater that the risk of side effects.

4. Talk to your doctor. Be open and honest about side effects your anxiety drug is causing. Don’t be afraid to discuss problems or concerns. And while you should never stop your anxiety medication without talking to your doctor first, ultimately the decision is up to you. If you’re unhappy with how the pills make you feel, ask your doctor to help you taper off.

5. Continue Your Therapy. Medication can control the symptoms of anxiety, but it doesn’t treat the underlying problem. Therefore, it’s crucial to pursue therapy or some other form of anxiety treatment. Therapy can help you get to the root of your anxiety problem and develop better coping skills.

So before taking any kind of social anxiety medication, think carefully about these five points and then consult a doctor, psychologist or other medical professional for further advice.

Disclaimer

All advice on this site is merely advice. I am not a trained psychologist and you should always consult a doctor or other medical professional is social anxiety is adversely affecting your life and you have reached the stage where you are considering whether to take social anxiety medication.

Originally posted 2014-12-10 09:35:52. Republished by Blog Post Promoter

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Overcoming Social Anxiety Tips – 7 Ways to Say ‘No!’ to Negativity

Social anxiety can be a difficult chain to break out of. While direct causes can vary, typically it’s a negative way of thinking that can cause the sense of low self-esteem and lack of self confidence that drives it.

It was not so long ago that I realized how negativity hinders my own self-growth. I became so insecure, I even questioned my purpose; I was afraid to set goals because I was afraid to fail, and thus I lacked direction in life.

This was until I realized I need to do something to get my life back on track. I began to focus only on good ways of thinking and behaving to attract positive responses. I cleaned up my negative thoughts and instead instilled positive vibes towards myself. It was hard at first, but gradually I noticed the difference within myself. I learned that social anxiety, and life in general, becomes easier to live with if you shift your attitude into a positive light and make a habit of saying “No!” to negativity.

The following are some negativity reducing tips that will help you discard those negative feelings and thoughts that can drive social phobia, which will eventually lead to a fuller and brighter life ahead of you.

1. Set rational goals

They always say that “If you want to dream, dream big and if your dream does not scare you maybe it is not big enough”. There is nothing wrong with dreaming big, but sometimes it is impossible to attain larger than life goals when the intimidate you. You have to break them down to pieces and set up some strategies on how to move up the ladder little by little. That way you will be more motivated to continue reaching your goal once you have found the satisfaction by attaining the smaller goals first.

2. Turn problems into challenges

As what Arizona-based entrepreneur mentor Ali Brown said “Motion beats meditation.” Sometimes we get overwhelmed at the problem at hand and would question our ability to perform the task. When it comes to a point like this, it is better to view any obstacles as a challenge, like a game that you need to win over.

Self limitation is the main reason why most of us fail to meet our goals in life. It is useless to rehash inspiring quotes and post motivational words on your social media accounts when you yourself are even afraid to take a leap of faith.

3. Reset your default answer

I remember the movie “Yes, Man” where a character named Carl Allen played by Jim Carrey goes to a motivational “Yes!” seminar and made a covenant to stop being a “No Man” and vows to answer “Yes!” to every opportunity, request or invitation that presents itself thereafter.

It made me realize a lot of things and had me thinking, what if I adapt the same attitude? I was astounded on what I discovered. It made me more optimistic, confident, self assured, friendly and sociable. Stop saying “No” every time, instead you can default to “I’m not sure; give me a minute,” suggested by Lynette Louise, a neurofeedback therapist. This will help you think of it a bit longer and find a good reason to say yes before you say no.

4. Display that award

Surround yourself of physical reminders of positivity, it may come as proof of your past achievements, like trophies, certificates of recognition, your university diploma, photos of your family and loved ones.

5. Put your hands up!

According to a study conducted in 2012, between people who do “Power Poses” (e.g. leaning back in a chair with hands behind head) vs people who do low-power poses (e.g. standing with arms hugging chest and ankles crossed) tend to be more confident. This is believed to be because power poses boost confidence and can increase testosterone level than the lower-pose. This study is also used as a reference when athletes lose their confidence, which is why yoga coach Dana Santas always instructs athletes to hold the “mountain Pose with Arms Up”.

6. Detox from bad news.

I sometimes wonder why the evening news is full of negative headlines. I personally do not encounter that many bad things in my everyday waking life. Colene Eridge, a life coach in Lexington, Ky. suggests taking a break from the negativity that you encounter in daily life, whether it’s from those gruesome evening headlines or your whining neighbor. It doesn’t mean that you are avoiding them, it’s just making a choice of encouraging positive vibes and discarding the negative ones.

7. Wake up on the right side of the bed.

Ask yourself three “morning questions” when you wake that will let you focus on the day ahead and clear your head all of the negative thoughts the night before.

Try asking yourself these questions:

• What am I excited about doing today?
• Who can I encourage or serve today? (Get the focus off yourself)
• What am I grateful for?

Just think about all the things that make you excited by just visualizing them. You will be surprise how this simple exercise can change your perspective for the entire day.

Negative thinking clouds your thoughts and makes situations seem a lot worse than they are, which is a classic cause/symptom of social anxiety disorder. So try following these 7 tips in your daily life to see if they can help reduce your social phobia for good.

Originally posted 2014-11-03 20:03:09. Republished by Blog Post Promoter

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6 Ways to Overcome Social Anxiety Naturally

How is social anxiety affecting your life right now? Are there ways to overcome social anxiety naturally?

According to Dr. Justin Weeks, the assistant professor of Psychology and director of the Center for Evaluation and Treatment of Anxiety at Ohio University, “Shyness and social anxiety disorder are all part of one continuum and it’s only a question of severity.”

This is certainly true. Social anxiety varies extensively in severity between different people. So how seriously is it impacting your life? Does it hinder you to reach your goals and live a fulfilling life?

If the answer is “Yes” then maybe you need to do something before its too late.

I regarded myself as a victim of social anxiety disorder and regretted every wrong decision I made in my high school and college days as a student. I was too worried to approach my teacher just to ask clarifications on my grades, I skip classes because my teacher asks me to speak in front of the class, which is my most dreadful thing to do back then. I always wish I have a life coach to motivate me and push me to face my fears and conquer my limits.

However, if you don’t have a life coach and are experiencing the same thing then you can try the following ways suggested by Weeks, to overcome your social anxiety naturally.

1. Try some self-help manual

Self-help manuals are aimed to supplement therapy sessions, but they are also good means for working things out on your own, said Weeks. One of the manual that he suggested is the “Managing Social Anxiety” workbook. which is proven to be effective on cognitive-behavioral therapy. The workbook contains all the tools necessary to help patients manage their anxiety and improve their quality of life.

2. Work with your therapist

When social anxiety is stopping you from doing things that can improve your quality of life and have not been successful in self-help then maybe it’s time to seek for a professional help. Find a therapist who is eligible to handle your case and specializes in anxiety disorders.

3. Practice deep breathing technique

Weeks suggest practicing deep breathing technique everyday until it became a habit. Deep breathing exercises are very beneficial before an anxiety-provoking social situation. Because the breath can be used to directly influence the stressful changes causing a direct stimulation of the parasympathetic nervous system stimulation of the sympathetic nervous system.

4. Create an exposure hierarchy

An exposure hierarchy is a list – akin to a ladder – where you write down situations that cause you anxiety, in order of severity. Then you perform the easiest behavior, and keep moving up the list.

To create your own hierarchy, list 10 anxiety-provoking situations, and rate them on a 100-point scale (zero being no anxiety; 100 being severe anxiety). Your list might start with asking a stranger for directions and end with joining Toastmasters.

Try visiting global.oup.com that can link you to various worksheets on coping with social anxiety, and includes “the fear and avoidance hierarchy.” (Look for “managing social anxiety: workbook.”)

5. Create objective goals

One of Weeks recommendation is to devise objective goals. In view of the fact that people tend to disqualify the positive when they feel anxious, when they might do well even great, but because of their anxious feelings, they see their performance as appalling.

Focus on achieving on your objective goals rather than the reactions that you are going to get from the people around you. It is a good technique to create these objective goals that set as a barometer for judging your progress. “You did what you wanted to in a situation. We can’t control what another person is going to do.” Said Weeks.

6. Keep a rational outlook

Dispute both bleak thoughts that undermine your performance and fuel your anxiety, and equally unrealistic thoughts that are irrationally positive, Weeks said. If you are giving a speech, you might initially think that you would do poorly. But if you have given speeches before this is not a rational or realistic perspective. You might say instead, “I’ve given speeches before. I’m prepared, and I’ll give it my best shot”.

As what Weeks said, if social anxiety is sabotaging your goals and stopping you from living the life you want seek help and try the above techniques and recommendations. Social anxiety is highly treatable, and there are many ways you can treat social anxiety naturally.

At the core, it takes a lot of patience, persistence and a determination to get better and grow in the process.

Originally posted 2015-01-16 06:29:58. Republished by Blog Post Promoter

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New Computer Program Treats Reliance on Alcohol for Reducing Social Anxiety

 

A group of researchers at the University Of Cincinnati (UC) are now developing a computer program that can help people to develop some healthy mental habits to reduce their reliance on alcohol for treating social anxiety.  Joshua Magee, PhD, the research assistant professor in the Department of Family and Community Medicine, says that the Attention Modification Program (AMP) is aimed to change what individuals with social anxiety and problem drinking focus their attention under normal circumstances. Magee added that, the way people pay attention to things in their environment is important for both causing and maintaining social anxiety and alcoholism. Both social anxiety and alcohol attention patterns are a part of a certain chain that can lead to complications.

In my own personal experience, as someone who had suffered social anxiety ever since I can remember, I always felt uncomfortable in social gatherings, I want to disappear or dig a hole to where I am standing and to be teleported to somewhere I can be alone. But when there are wines or any alcoholic drink I tend to purposely get myself extra drunk just to conceal or cloak my awkward shyness. This way, I don’t really think that much of any uncomfortable thoughts and appear extra confident. I tend to be over talkative and just blabber about anything without even analyzing my thoughts.

Shifting to alcohol when you are caught under awkward social situations is fine at first, but what happen when you make it a habit? According to Dr. Magee, the Attention Modification Program aims to be an effective method for reducing social anxiety and drinking that can translate out into community settings. It would give people an inexpensive way to reduce the symptoms that is less dependent on a doctor’s prescriptions and could be done at home.

 

 

 

Originally posted 2014-07-13 17:19:54. Republished by Blog Post Promoter

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