3 Tips to Help Ease Social Anxiety

Almost every one of us has experienced symptoms of social anxiety at some time or another: sweating or trembling when we’re about to deliver a speech, blushing or breathing fast when we’re asking someone out on a date, a hammering heartbeat or nausea when we’re getting a job evaluation. So how can you push past the palpitations at your next fundraising gala or doctor’s appointment? Here are three approaches that can help.

1. Fix what you’re physically feeling.

Social anxiety can be associated with physical symptoms like perspiring, trembling and an increased heart rate. This isn’t the time to pour that third espresso or quaff that extra energy drink. “You’re setting yourself up to have a physiological response that’s just going to feed into that anxiety,” says Dr. Barry Wiser, a clinical psychologist in Yarmouth, Nova Scotia. Stanford University researchers found that giving training in mindfulness meditation to people with social anxiety disorder actually helped to decrease their symptoms so treat your body to aerobic exercise, deep breathing and meditation or yoga.

2. Fix what you’re thinking.

When you’re getting ready for a job interview, that running commentary in your mind can definitely up your anxiety level. Thoughts like “I’d better not make a mistake,” or “I must make a perfect first impression“? keep you nervous. The trick is to become aware of those messages and then challenge them, says Dr. Wiser. “Are those thoughts realistic? What’s the worst thing that could happen, and why would this be so terrible? Even if I go out on this first date and the person never wants to see me again, is that the end of my life?” Use a pen and paper if that helps you identify your inner thoughts and examine them realistically. Imagining a perfect social situation will only increase the pressure.

3. Fix what you’re doing.

You may always get a little nervous before public speaking. But the more you talk in front of other people, the less anxiety you will feel. It’s all about practice. “You’ll gain confidence, and you’ll gain skills to be able to handle those situations,” Dr. Wiser says. Work yourself up gradually. If you have an intense fear of performing the piano, try playing in front of a few friends or colleagues before you launch yourself onto a stage in front of an audience of ten thousand. Speechmaster workshops and assertiveness training courses can also help you develop certain social skills. Social isolation is also linked to depression, emotional stress and increased risk of coronary heart disease and mortality. (Adapted by Jessy Pearl)

  Source: www.besthealthmag.ca