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Published:  2012-10-29 Views:  951
Author:  English
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Lots of people experience Social Anxiety and its various amounts of severity. Whether you're experiencing Social Phobia or have a problem with your anxiety levels in social situations listed below are 10 proven steps to a more satisfied you.

1. Graded Exposure Therapy Although this is a long process it really is most likely the most important tips. It calls for writing a hierarchy of your respective worst anxiety fears. Because you list your worst fear (perhaps presentation) you take baby steps towards presenting and public speaking... maybe the 1st step may be just writing a speech. A warning though, I emphasize small steps here if you suddenly jump your hierarchy to something considerably more challenging and you have one of those "Panic Attack" moments you could possibly well send yourself hurtling backwards... Used to do warn you!

2. Exercise I can't care in case you are 9 or 99 it's considering that exercise releases those "happy" brain chemicals that sufferers miss. The additional benefit obviously includes better self image along with a confidence boost. I am not talking running a marathon here, just Half an hour of brisk walking each day.

3. Slow Breathing Technique A lot overlooked anti-anxiety trick is structured slow breathing. Firstly, if you believe nervousness level increasing stop the experience at the most convenient opportunity and stand, sit or lie comfortably. Drop your shoulders, soften your abdominal muscles and breathe via your nose. Count your breaths - In-2-3 and Out-2-3-4. If symptoms persist hold your breath out for about 7 seconds (i.e. Out-2-3-4-5-6-7. This may slow your breathing and provides the body the opportunity to replace the C02 which you have breathed out.

4. Understanding your NAT' and ANT's OK you are probably asking things to tiny insects pertain to my anxiety? Negative Automatic Thoughts, also known as Automatic Negative Thoughts. Does the human brain tell you subconsciously, I can't try this or I can not claim that? They are NAT's or ANT's, understand these and also you understand your way of anxiety!

5. Be self-aware. Challenge your NAT's/ANT's by continuing to keep an eye on them. When can they generate? What situations inflame the anxiety? Catch the anxiety early - possibly for instance the shoulders tense up first (very common) or you grit your teeth otherwise you start fiddling that's the time and energy to squeeze practices into place. In case you leave it too far gone you might end up with a panic attack.

6. Roll within your Anxiety Yes that's right, just like a pig within the mud! You need to set who you are a larger goal, make this happen using your Graded Exposure Therapy. Then act on it EVERY day. I do not care if it is snowing outside, I would not care if you're sick today, function something. It could be ringing a medical expert to generate an appointment to share with you your anxiety, it could be that you simply email a long lost friend - keep in mind that small things really count!

7. Seek A specialist I recommend you investigate any local medical professionals and find one suitable, your doctor can often be your first stop in the act of fixing your anxiety problem. Ask if they know any nearby organizations or specialized Anxiety Disorder/Cognitive Behavioral Therapy specialists.

8. Join a Support Group Not everybody carries a local support group. It's worthwhile seeking... Social Anxiety Support groups (sometimes called Social Phobia Organizations) these are in larger cities. You might need to ask your medical professional/doctor for help or try searching online - Yahoo is your friend. Your support group will keep you in touch with people who maybe for the first time actually understand you (as hard as that may seem for you personally).

9. Record and celebrate your Achievements Try this right this moment! Write yourself a Gains List and record all your achievements and gains - stuff you are happy with doing... It can be that you just spoke with a stranger today or else you answered the telephone or perhaps you started your fitness plan... remember there's nothing too small!

10. Coping with setbacks The last step is the hardest and indeed the most challenging coming from all. Hear me here, you WILL have setbacks and blunders! You heard right no person does things right 100% almost daily. Learn from them, don't dwell, just get back on that horse and have a talk to someone understanding!

About the writer

Mike Kemp is Editor and Webmaster of Social Anxiety Support: http://www.socialphobia.org.nz

Social Anxiety Support could be the primary Social Anxiety/Phobia Support website on the planet, A New Zealand based support group, providing FREE download-able newsletters, Regular Social Events and meetings along with the largest quantity of Social Anxiety related articles and information online today!

erwinnugraha.com
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