5 Way To Fight Anxiety - Part 2
Who would’ve thought I would be writing another post on social anxiety? It seems to be such a hot topic that it was hard to resist not writing another piece. I love it! I even shared some of these posts to friends who have benefitted from it (I really need a testimonials section) so I thought I could expand on my first post in some way. While the first post gave basic pointers, I suggest people still use those pointers in addition to the information written in this post. Or if you’re still overwhelmed, why not contact me to see how I can help? Sometimes intensive therapy is needed when self-help isn’t quite having the desired effect.
So here goes:
1) Firstly, can you think about or write down what exactly troubles you during social settings? Now this could be many things for people. Potentially saying the wrong thing, negative thinking “what will people think” or not knowing how to respond at all to people’s comments. Whatever gets you nervous, write it down and save it for future reference.
2) Now let’s look at the problem. If it’s a negative thought, what are you thinking? And why do you think that way? Is it because of personal experience, or perhaps never knowing what to say in the first place? Sometimes people don’t have the skillset to strike a conversation so they fear of being judged instead of learning those skills. Perhaps you have done all that, then what?
3) Look at your past experiences. How many times did you think negatively in social situations? Write it down. And how many of those thoughts became reality? Write it down. And out of those realistic thoughts, what was the outcome? Bigger than what you expected, the same or minimal. Write it down. Now look back at your notes and assess whether you see a pattern. Our brains can be quite repetitive and remember things well even if we can’t quite recollect those memories when needed.
4) Do an imagination technique. Play the scenario in your head where you experienced anxiety, re-enact the whole incident. Write down what you felt, thought, what was happening to your body, what you said the your reactions. Do you see a pattern?
5) Visualise yourself being confident, visualise your thoughts as a vacuum of nothing that every once a while, ‘leaks’ out negative thinking but it passes by and gets sucked back in to the vacuum, having caused no damage to you.
Here’s a bonus tip for you:
6) Use breathing techniques highlighted in the first social anxiety post when feeling anxious around people and incorporate the techniques above whenever you have anxiety so you can later write down your experiences. Track you're changes over a week and see how you get on.
So that wraps it up. There’s so many ways to battle anxiety of any kind however what works for you may not work for someone else. Let me know in the comments below.