Have you ever experienced social anxiety?
How did you overcome it?
Were you able to manage it on your own?
Let us find out how to manage our social anxieties on our own. We all face fear in some way or another in life. Some people are emotionally strong enough to fight their stress alone, while some need help. Let us find out how we can help them manage their stress and find some positive ways to deal with stress.
Everyone in life goes through anxiety at some point in life. Anxiety is a state of feeling unsafe or worried. A sensation of tension, anxious thoughts, and physical changes like elevated blood pressure are all characteristics of anxiety. Anxiety is one of the normal emotions human beings experiences now and then. It’s the human mind’s reaction when feeling stressed and feeling some potential danger.
Causes and Effects of Anxiety
What causes social anxiety? Different age groups have additional anxiety-related causes. They can include anxiety about an upcoming exam, a particular circumstance, feeling insecure, losing someone, feeling lonely, and many other things.
In most situations, anxiety is normal for many people who can make positive decisions out of that situation, causing them stress. Yet anxiety disorders are very different. They can affect a person’s daily life, school or office routine, reunions, and socialization causing social anxiety
Types of Anxiety
There are many types of anxiety.
Generalized Anxiety Disorder
You experience excessive, unjustified tension and concern for little to no reason.
Panic Attacks
You experience a panic attack as a result of sudden, overwhelming dread. A panic episode may cause you to sweat, have chest pain, and cause your heart to race (palpitations). You can occasionally feel like you’re choking or going to pass out.
Agoraphobia
Your fear of being somewhere where it would be difficult to flee or find aid in case of an emergency is quite strong. For instance, you might have panic or anxiety while flying, using public transportation, or waiting in a long queue.
Separation Anxiety
Fear of being parted. Not just young children experience fear or anxiety when a loved one departs. Separation anxiety disorder can affect anyone. If you do, you’ll experience intense anxiety or terror whenever someone close to you leaves your sight. You’ll perpetually fear that your loved one may suffer a poor outcome.
Selective Mutism
Kids’ persistent inability to communicate in specific settings, like school, despite their ability to do so in other settings, like at home with their family members. This may affect how you operate at work, school, and in your social life.
Anxiety disorder as a result of a medical condition
Some physical ailments and chronic diseases also cause symptoms of intense anxiety or panic. Some physical health problems are one of the reasons for a stressful life.
Social Anxiety Disorder
Some people have a social anxiety disorder, high levels of fear, anxiety, and avoidance of social situations because they have high signs of social anxiety. They feel embarrassed, self-conscious, or worried about being judged or looked down on by others.
Specific phobias
Significant anxiety when exposed to a particular object or scenario and a desire to avoid it is characteristics of specific phobias. Some people experience panic episodes due to phobias.
Demotivation
Stress and anxiety cause us to feel demotivated and uninterested in our regular activities. This has the effect of escalating the stress and depression we experience on a regular basis. Discover six techniques to stay motivated when depressed here.
How to Manage Social Anxiety Naturally?
We all face anxiety in some way or the other in life. Some people are emotionally strong enough to fight their stresses alone in overcoming social anxiety. While some need help, let us find out how we can help them manage their priorities. In some situations when you have social anxiety symptoms, it’s best to talk to a doctor, but in others, we can help each other deal with and get rid of our worries.
A man was created to be a social animal. When we approach life positively, we support one another. People are either made to feel at ease or stressed out by our conduct. Social anxiety is a direct result of the behaviour of people around us.
Here are some natural ways to overcome social anxiety without medication.
Breathing Exercises
Breathing, the most fundamental activity of life typically occurs without thought. When you live, your blood cells absorb oxygen and expel carbon dioxide. Your body excretes carbon dioxide, a waste product after it has travelled back through it.
Anxiety, panic attacks, tiredness, and other mental and physical illnesses can result from improper breathing because it prevents the exchange of oxygen and carbon dioxide.
You can concentrate on it and improve the oxygen flow by breathing exercises for treating social anxiety disorder. So, if you feel pressured, take a moment and breathe by using these breathing exercises.
Physical exercises.
The two most common mental diseases worldwide are anxiety and depression. With the development of technology, human activity has decreased. They need time for themselves to engage in physical activities. Exercises support the maintenance of a healthy body and mind. Several activities for depression and anxiety include the following.
Running
One popular form of exercise is running or jogging. Running is a great way to unwind and reduce stress. Running is a good exercise because it is cheap and you can do it whenever it is convenient for you.
Regular jogging or running provides several advantages for your health. Jogging helps maintain a healthy weight by burning many calories, improving cardiovascular fitness, and strengthening muscles.
Yoga
Yoga is the practice of bringing the body and mind into balance. Since the beginning of yoga, people worldwide have been interested in how physical and mental practices work together.
No matter your age, weight, or fitness level, yoga can soothe the mind and build physical strength.
Yoga can be practised in various ways, from relaxing poses to strenuous ones.
One can study how yoga works.
Long Walks
A long stroll is an excellent approach to relax and increase physical health.
It is an excellent idea to set a daily walking goal of 10,000 steps or around five miles. People occasionally explain why they do not meet their daily walking goals. Being “too busy” with work, school, or family is a common excuse for neglecting one’s mental health. Do not use these as an alibi for ignoring your mental health. To accomplish your daily step goal, commit to taking long walks. Even though 10,000 is a terrific distance to walk, you may need to begin with a lower goal when you first start walking.
During these walks, force yourself to focus on something other than what is causing the problem.
Swimming
Anyone who frequents the pool deck knows that swimming improves physical and emotional health. Unknown to you, however, are additional benefits beyond the obvious. The increased blood flow strengthens and increases the performance of our muscles, as well as the heart and aerobic capacity. Swimming gives us various abilities, including teamwork, dedication, and determination.
Swimming has a direct favourable effect on the brain, with numerous mental health benefits. Serotonin and endorphins are released. Breathing is controlled. The blood flow increases and the mind is diverted from stressful and anxious thoughts.
Music
You know how powerful music can be if you’ve danced around your room to your favourite songs to get rid of stress or cried your eyes out to a sad love song. It can make you feel better when you are unhappy or calm you down when you are worried.
Music is a powerful way to change your mood and deal with stress. The best part is that anyone who needs it can always get it.
Why music is good?
Even one song can bring you back to a more even and healthy place when you’re on edge or need a boost. Music can do these things for your mental health:
Help you rest better. Students in a study found that listening to classical music before bed helped them sleep better. There was also a link between this activity and fewer signs of depression.
Cheer you up. Research shows that listening to happier music can make you feel more comfortable, especially if you try to lift your mood while you listen. There is also evidence that formal music therapy can help with depression when used with other treatments.
Lessen the stress. If you’re worried or stressed out, calming music can help you relax. Several studies have shown that when people having surgery listen to soothing music, their blood pressure goes down and they need less pain medicine.
Conclusion
51% of adults who were stressed said they were sad, and 61% said they were worried.
People who said they had felt stressed at some point in their lives said that 16% had hurt themselves and 32% had thought about killing themselves.
This sad situation can get better with some work from each person and from everyone as a whole. One should take steps to live a healthy life and find peace of mind.
