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Post: How do you deal with social anxiety?

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doctor Sharif Arafa

Think of a social situation you are trying to avoid!
There are those who avoid going to parties and events where they don’t know anyone… and there are those who fail to make new friends and meet new people… there are those who are afraid to speak at meetings to avoid opening discussions. with colleagues… this is a reality of life for many people who live with social anxiety, the degree of which varies from person to person. The problem with social anxiety is that it can make it difficult for us to expand our circle of relationships… and limit our ability to attend family and professional gatherings. Learn practical tips for managing and overcoming social anxiety in this topic.

Scientific studies
In the study, titled “Psychological and Pharmacological Interventions for Social Anxiety Disorder in Adults…”, published in The Lancet, Psychopathy, scientists reviewed research on the subject to find the most helpful ways to overcome shyness and social anxiety. . found that cognitive-behavioral therapy techniques were remarkably effective.
This technique includes practical advice such as:

challenging negative thoughts
Social anxiety often stems from negative thoughts and beliefs about oneself and social attitudes (such as: I’m shy and people make fun of me or: I’m socially undesirable… etc.) based on factual evidence. Do not accept, but challenge and discuss.
Don’t feel sorry for yourself. Don’t bother him, social shyness is normal and it’s okay to be shy in some situations.

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gradual exposure
Put yourself in simple social situations, strike up a conversation with someone you know, then say hello to someone you don’t know, or ask a question now about the time, i.e. start with a simple social interaction that doesn’t cause anxiety. In order to gain the necessary confidence to enter the most difficult situation and so on until you reach the desired level. There are studies that suggest using this method by first visualizing, facing all these situations in your imagination, calmly observing yourself and your emotions and slowly complicating the situation.
You can also participate in social activities that you enjoy or related to your favorite field. Participating in activities you enjoy makes you more open-minded, increases your sense of satisfaction, and distracts you from worrying thoughts.

pain relief
Deep breathing and relaxation techniques help reduce the physical symptoms of anxiety and promote a sense of calm. Mindfulness “Focusing on the here and now” prevents negative thoughts about what will happen next. Step into the situation and focus on the social interaction itself and what is happening between you and the person, rather than negative thoughts about what will or should happen.
Let the “inner conversation” between you and yourself be positive. It’s fun. Talk to yourself like a friend or a motivational speaker to build confidence and reduce negative thoughts. Avoid catastrophic thoughts. Don’t tell yourself, “Pretty hates me,” but say, “Even if I make a mistake, it’s not the end of the world.”
Accept “uncertainty” as a normal part of life. Engage in these social interactions, not as a source of panic because you don’t know how things are going to turn out, but as a curious and fun adventure, and enjoy!

ask for support
Make sure you have supportive relationships in life. A psychological support network of friends and loved ones to provide emotional support and maintain self-confidence.
Through books, conferences and training courses, you can develop the soft skills you lack, such as active listening, assertiveness, asking interesting questions that get the other person talking…etc.
A psychological consultant can also be added if the problem significantly interferes with your life.

Source: Al Ittihad

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