ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

When Social Anxiety Hits the Hardest: Simple Ways to Cope

Updated on February 18, 2017
Source

Social anxiety can be one of the more crippling forms of anxiety and stress that exists. However, like most forms of mental illness, there are ways to cope with the symptoms when they arise, especially when they become too strong. Here are a few steps to help take coping with social anxiety one day at a time.

Source

Deep Breathing

Deep Breathing

When most people think about deep breathing, they often resort to thoughts of meditation or of Lamaze breathing for women in childbirth. Practicing this technique outside of those two instances can have the same, calming effect, though. By breathing slowly, with deep inhales of breath, the body is prompted to do two things. First, it takes in more oxygen, which satisfies a need for the brain to operate under stress. Second, it also cues the body’s heart rate to slow down, too. Therefore, two symptoms that can be driving forces behind anxiety are conquered with one, easy step. Since the body’s natural rhythm relies on the 4/4 time signature, it’s all the more easy to breathe according to a four-count measure in order to make the body become more in-tune with the task at hand.

Source

Creating Daily, Objective Goals

An organized lifestyle helps to negate many of the symptoms of social anxiety before they even begin to rear their heads. One way to maintain organization is to make a simple list of three to five goals that are realistic and objective. These types of goals are the best to rely on because they do not rely on personal feelings or opinions when considering facts. Therefore, these goals are often simple ones. For example, one goal could easily be to say hello to at least one person, and be the first to do so, in a conversation. Yes, a lot of feelings are connected to not wanting to do this task for a person with anxiety, but it is also a simple, “Did I do this today and succeed?” type of task. In short, by completing the task, it is measurable. Therefore, in the next day or so, the goal can be extended to saying hello to two people to start a conversation instead of just one, or it can be to say hello and to hold a conversation with a person for x number of minutes. Because numbers are involved, it becomes more easily measurable.

Source

Realistic Thinking

People with anxiety disorders, and especially with social anxiety, tend to have a lot of negative thoughts driving and exacerbating their symptoms. These thoughts are powerful and easy to fall back on from a day to day basis; therefore, they can be rather self-destructive. However, there is a task that is just as powerful and promotes positive thinking. Realistic thinking, like objective goals, relies on facts, and they are therefore measurable, whereas the negative thoughts are not as much so. Instead of thinking, “All I will do is make mistakes, so why bother trying,” the realistic thought side of that statement would be, “Although I know I will make mistakes, I know that I can succeed at doing ­­­­____ when I try.” The negative thought is acknowledged in a positive way, and it is also backed by a fact, thus emphasizing the power of positivity all the more.

Source

Keep a Log of Symptoms of Thought Patterns

One of the most powerful means of coping with anxiety is to document what actually goes on. Once more, by tracking symptoms or thought patterns on a routine basis, the need to find a way to cope becomes all the more realistic. These facts, when compiled together, can mean the difference between progressing in treatment to stagnating in it. A log can simply be done throughout the day at specific times. For example, one log might look like this example:

Morning

Fought to get out of bed and convince self to shower

Decided the need for a hygiene is important with communicating with other people

Afternoon

Went to the dentist; fellow patient struck up conversation about liking my outfit; experienced the following symptoms: increased heart rate, upset stomach, racing thoughts

Evening

Increased heart rate and depression from this morning have continued throughout the day; decided to attempt meditation to calm both; minimal result

A log such as this one is made of simple observations that are based on facts. They can also, as the last entry suggests, lead to realizations such as, “Am I meditating correctly? Should I have meditated sooner in the day?” These questions lead to realistic answers that can easily be implemented within a short period of time.

Source

Social anxiety may appear to be a strong adversary, but when it is looked at with a factual, realistic eye, then coping mechanisms can be found. These easy ways of implementing coping mechanisms can have power in the long-term, more so than their grand impact in the short-term. Soon enough, they will become second nature, which will allow them to become instantaneous mechanisms for observation and coping.

Which of these methods appears to be the most helpful in coping with social anxiety?

See results

Comments

    0 of 8192 characters used
    Post Comment

    No comments yet.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)