Those who suffer from social anxiety know that it is not a joke. At first glance, everything seems to be fine, but internally his body is screaming to escape.
There are three main types of social anxiety symptoms: physical, cognitive, and behavioral. Physical symptoms are how your body responds to a social situation. Cognitive symptoms are how your mind responds to them. And you make behavioral symptoms with those feelings.
This article will discuss 13 of the most crippling social anxiety symptoms and how to deal with each of these symptoms. By the time you’re done, you have a number of strategies to deal with your social anxiety.
It is normal for blood to flow to your face when you are anxious. However, it can be very embarrassing and lead you further away from social situations.
If you blush, try these steps to stop it:
- Recognize the blush.
- Breathe deeply and slowly.
- Make sure you are hydrated.
- Close your eyes for a moment.
- Accept the blush.
- Smile and laugh.
- The key is to accept that it is normal for no one to criticize you for blushing.
The biggest shame you feel is internal; This is why closing your eyes, breathing intentionally, and practicing smiles/self-acceptance are so effective. It takes you back to the present moment and makes you aware that you are in control.
Sweating is actually a natural response to stress related to the fight or flight system. Sweating is the body’s response to an internal trigger for excessive hormones and an increase in heart rate and blood flow due to anxiety.
You sweat because your body is in fight or flight mode and the internal turmoil makes your body warm.
If you want to reduce anxious sweating, follow these tips:
- Maintain healthy body weight.
- Follow jogging regularly to reduce and control stress.
- Use deep breathing to calm down.
- Wear clothes that “breathe.”
This is probably the worst physical symptom (and the most difficult to manage). It can be very embarrassing to have a manifestation of your fear so easily observable. This can also lead to some of the other social anxiety symptoms like flushing and sweating.
Shaking is another physical response caused by your body’s fight or flight systems. It is a by-product of excess adrenaline in your system, so the best solutions are usually physical.
Here are some solutions to deal with tremors:
- Breath deeply
- Screaming (this helps absorb some of that excess adrenaline).
4. Muscle tension
A review of the literature on muscle tension and anxiety has shown that muscle tension is not a direct result of anxiety. Muscle tension, associated with anxiety, maybe the result of exaggerated exaggeration of anxiety symptoms.
However, a more likely explanation is that if you worry about excessive worry, you may not know how long your muscles are under stress.
Whatever the reasons for muscle tone, it’s helpful to find ways to deal with this symptom before it gets worse. Here are some of the ways to do it:
- Take a warm shower.
- Get a regular massage.
- Start yoga or stretching exercises.
5. Trembling voice
Stress and anxiety can affect the quality of your voice.
Often the cause of this particular symptom is fear of being judged, doubting oneself, and thinking. This causes your body to change as with the other symptoms, and your voice vibrates, trembles, or creaks.
To address this symptom, try the following:
- Regularly embrace exercise to reduce anxiety as much as possible.
- Keep a few conversation points in mind to help you when you can no longer say things.
- Think of conversations as round trips, not one-way traffic.
- It is not your responsibility to have a conversation. Each party should bring something to the table so that the conversation runs smoothly.
Imagine that your conversation is a game of tennis:
Everything you say is sent to the other person and it is your responsibility to return something. This will help relieve pressure and reduce your anxiety.
READ THIS 5 Ways to Develop a Positive Attitude
6. Shortness of breath
Breathing difficulties are one of the most common symptoms of social anxiety. It usually happens when you are asked to speak for other people or when the focus of the group conversation is on you. Hyperventilation and shortness of breath can lead to anxiety attacks.
Shortness of breath occurs when you breathe too quickly or when you think about your breathing. This means it takes up more air than it needs.
Here are some ways to treat this symptom:
- Slow breaths that start and focus on your stomach.
- Distractions like television, games, or books that distract you from breathing.
- Walk/jog/exercise to increase your heart rate.
7. Dry mouth
Stress, anxiety, and depression can lead to decreased salivation in someone with social anxiety.
In other words, your anxiety can physically affect the amount of saliva you produce. This is again caused by the fight or flight response caused by an event.
While it can be irritating and unexpected at times, it doesn’t have to be grueling. You can reduce the appearance of a dry mouth and treat it as it occurs by doing the following:
- Identify and recognize your triggers.
- Increase your water consumption.
- Practice breathing through your nose, not through your mouth.
- Use a humidifier where you can keep the air you breathe moistly.
8. Races of the heart
Heart runs or palpitations are a symptom and a cause. In other words, you can have palpitations before you have anxiety. So fear can be caused by a beating heart. This is how a panic attack begins.
Palpitations can be caused by something or nothing at all. This makes it one of the most frustrating social anxiety symptoms.
If you want to manage palpitations, here are some tips:
- Avoid caffeine, alcohol, and nicotine.
- Take long walks and exercise.
- Distract your mind from games, television, or other activities that involve you.
- Check your breathing.
- Drink plenty of water.
- The physical symptoms of anxiety can be frustrating, but if you’re proactive you don’t have to weaken yourself.
Most solutions include avoiding things that trigger your anxiety (i.e., caffeine, nicotine, etc.), practicing mindfulness (i.e., controlled breathing), and keeping your mind and body active and active (i.e., exercising and stretching).
Cognitive symptoms are a bit more complicated. Let’s take a look at the top three culprits for social anxiety.
9. Negativity bias
Negative bias is a person’s tendency to reject positive experiences and social encounters and enhance the social skills of others. The scientific reason for this is that people with anxiety tend to have a relatively small frontal cortex, a brain area under the temples that helps regulate thoughts and emotions.
Those with a negativity bias tend to think too much. They tend to label things as “good” or “bad,” and tend to label things as bad.
A person with a negativity bias will also have more worries and fears and long-lasting physical symptoms such as digestive problems or headaches.
Try these: to change your negativity bias and reduce your potential anxiety:
- Listen to your thoughts and notice how often you assign a situation with a negative general statement.
- Deliberately write down what you think is right, so you have something to balance negativity with.
- Practice gratitude and keep a journal of all the things you are thankful for in your life.
- In short, negativity bias is addressed through balance. Train yourself to see the good together with the bad, and this source of fear will disappear.
10. Negative thoughts
Negative thoughts are automatic self-esteem in a social or performance situation. People with social anxiety remember embarrassing summer moments after being forgotten by everyone.
Have you ever remembered a memory that embarrassed you? Do you feel anxiety again from now on?
Negative thoughts can lead to negative beliefs, so it’s important to try to suppress this particular root symptom before it gets out of control.
- You can try to reduce negative thoughts and their power over you by doing the following:
- Mark your thoughts. Instead of saying “I’m a loser,” say, “I feel like I’m a loser.” It helps to disconnect from the source of the thoughts.
- Recognition of distorted thoughts. It can be black or white thinking, personalization, or a mess. You think the worst, you think of yourself and you think the worst will happen to you.
- Challenge negative thoughts. Instead of going to bed and accepting your worst characters, give it a try. Stop accepting that you are a bad person. The more you do it, the more you will discover that you have been distorting things for a long time.
- Focus on your strengths and free your judgment from others. The same folly with which you judge others is the way you will judge yourself. In fact, you can often find out how you feel about yourself by tagging others.
11. Negative beliefs
Negative beliefs are deeply rooted in beliefs about yourself in social situations. The difference between negative thinking and negative belief is that negative belief is something you believe at the unconscious level.
The most ironic thing about these beliefs is that they dominate largely from what we think we are, but we established them when we were too young to do it accurately. These beliefs come from childhood or adolescence and can be very emotional.
Here are some ways to deal with these beliefs:
- Dive into the source of emotional problems. Think about the first idea about yourself. Where have you been Who have you been Remembering memory helps you look at faith from a perspective and then decide on its importance in adult thinking.
- Do the job according to your beliefs. Byron Katie has an amazing process of deconstructing negative beliefs.  Includes four questions: is that true? Can you absolutely know what is the truth? How do you react when you believe that thought? Who would you be without this thought? These questions force you to see what you really believe: beliefs, not unwavering truth.
- Recognize your choice about what you feel for yourself. You can choose how you perceive your situation, what is possible in your life, and what gives you meaning. When you start to see that you can be more than depressed and restless, you will begin to see that you have control over this perception.
When you let yourself control your anxiety, you start to avoid risk and put yourself in the situations that cause it.
In some respects, this may be a good thing. Avoiding things that cause anxiety can be a great way to control anxiety. In other cases, however, it may prevent you from living a rich and satisfying life.
How often do you avoid participating in a social event just because you know it worries you? Wouldn’t you rather learn to deal with anxiety instead of letting it define your life in this way?
Here are some ways to deal with avoidance:
- Recognize that it doesn’t work. You avoid going out from home or a party because you think it worries you. However, you feel at home and you are restless and worried. Why not have fun?
- Recognize the costs of dealing with avoidance. How has your avoidance affected your relationships/friends? The more you avoid these things, the more unhappy you will be. No person is an island and you can’t hide and wait for relationships to flourish.
- Learn to tolerate awkward situations. The more you feel fear, the less fear controls you. Practice being aware when you are restless and learn to calm down using some of the techniques described in this article.
13. Safety restrictions/behavior
It’s a twin brother dealing with avoidance. He may not avoid social situations but tends to back down or leave early whenever possible. Or you build walls between yourself and others to protect yourself.
An example of maintaining safety would be to ask a person a lot of questions in a conversation to stay focused. Another example would be to avoid eye contact so that others don’t notice. In any case, these behaviors do not serve you.
Try the following ways to deal with this symptom:
- Do the opposite of your worries. Wear a colorful outfit to get attention. Deliberately drink a high caffeine drink before a social situation so that you can shake and blush. The difference is to do it consciously because the way to overcome fear is to face it.
- Be aware of your security behavior and try something different. Often, just knowing that you are doing this can be enough to change.
We learned many different types of symptoms of social anxiety and how to treat them. Anxiety can appear differently in different people, so do what works for you.
At the end of the day, anxiety happens within you. A real person is a person who copes with fear and overcomes him every day. You are doing a bad service by playing it safe. Time to free your true self.