Social anxiety disorder, also called social phobia is one of the most common anxiety disorders, almost 7 to 13 percent of the population are suffering from this type of disorder. In this disorder, a person tend to feel quite nervousness and uncomfortable in any situation. They always feel fear that they are being closely watched or embracement so that others will think badly of them.
Just because you get nervous occasionally in social situations doesnâ€™t mean that you are suffering from social anxiety disorder. Shyness or self- consciousness can be the reason behind it and it can overcome with some time. Social phobia causes tremendous distress that interferes with your normal routine, including school, work, social activities, and relationships.
There are three types of symptoms that have been noticed in many people in the case of social phobia such as Emotional symptoms, Physical symptoms, Behavioral symptoms. So letâ€™s check out these symptoms:
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Emotional symptoms of social anxiety disorder:
- Feel with extreme self-realization and nervousness in every social situation
- Feel extreme worry for days, weeks or even months in everyday social situations.
- Fear of being watched or judged by unknown persons.
- Feeling embracement and shame for every act.
Physical symptoms of social anxiety disorder:
- Quickness of breath
- Red faced
- Tummy ache
- Tightness in chest
- Hot flash
- Feeling faint and woozy
Behavioral symptoms of social anxiety disorder:
- Keep away from the social situations
- Staying calm and hide to escape notice by anyone
- Always need some one
- Drinking before any situation to relax the nerve
If you want to overcome from this situation then try to focus to what happening around you rather than discourage yourself. Apart from this basic treatment there are lots of other ways to come out from this disorder. Here we are listing some of the treatment options for you:
Challenge negative thoughts : If you are suffering from social phobia then try to challenge negative thoughts. Convert you negative thoughts into positive. For e.g. if you are nervous for the upcoming presentation and may be an underlying thought comes in mind as â€œEveryone will think Iâ€™m completely incompetentâ€ or something like that then try to challenge them with some logical evaluation as â€œDo I know for sure for my presentationâ€ or â€œEven if Iâ€™m nervous, will people necessarily think Iâ€™m incompetentâ€. These types of positive thoughts in social situation are very helpful in such case.
Learn to control your breath : As it is one of the symptoms of social phobia so you need to learn how to control your breath. You can start with slow your breathing down that will help to control your physical symptoms of anxiety.
Face your fears : Donâ€™t run from your fears, try to face them and find the best solution for them. This is one of the effective solutions to overcome from social anxiety disorder.
Build better relationships : Try to get active and join supportive social environments to overcome from social anxiety disorder. You can do this with the help of social skills classes or an assertiveness training class. Try to talk more with the people that helps in making a good relationship.
Change your lifestyle : Try to live in different lifestyle that can support your overall treatment progress to overcome from social phobia. Avoid smoking and drinking along with coffee, tea, caffeinated soda, energy drinks etc.
If you follow these five tips then you can easily get over from the social phobia, so try to use them. Donâ€™t think too much, you are not alone who is facing this problem but if there is a problem then there is solution too.