It’s not unusual to feel butterflies in your tummy while standing behind the curtains waiting to be called on to stage to deliver a speech.Feeling nervous is normal when you’re about to get interviewed for a job. It’s actually normal to feel nervous from time to time. But if you’re so uncomfortable with public embarrassment you go out of your way to avoid social functions that can probably embarrass you, you may be having a case of social anxiety disorder.
See this article about Social Anxiety .
It’s effect on the sufferers’ quality of life raises major concern. Regardless of it being unreasonable, the physical sensations and the anxiety are both very real. Scientific research is ongoing to link anxiety and social phobia to genetic causes. But while it is ongoing, therapy is widely accepted as the best social anxiety treatment.
Social Anxiety Treatment: Cognitive Behavioral Therapy .
Among the many treatment methods for anxiety disorders including social phobia, Cognitive Behavioral Theraphy (CBT) is one of the most effective. Despite the availability of other therapies, CBT is the standard recommendation for social phobia. It’s rationale is simple: Thoughts tell you how you should feel and feelings tell you how you should behave in specific situations.
Besides helping to reduce the physical symptoms you experience, CBT attempts to resolve the cause of your symptoms. Typically, the process has three steps: First, CBT helps you with physical symptoms; it guides you through steps for taking control of it.Controlled breathing techniques are effective for controlling ragged breathing. Secondly, you acquire the skill to consciously replace your negative thoughts with new, normal ones. Finally, through gradual exposure, you are taught to deal with social situations with confidence. Although this process can be done in individual therapy sessions, it is best in groups.
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Different Techniques for Social Anxiety Treatment.
Cognitive behavioral therapy is not necessary in all cases as there are varying degrees of social phobia. Helping yourself in cases of mild or moderate social phobia is often effective with breathing methods and relaxation.
For instance, learning to control your breathing deals with the physical tremors you experience with social anxiety. When your breathing is irregular, you may feel dizzy or may begin hyperventilating. Escalating pulse rates and building muscular tension can be expected with this symptom. Strive to maintain an even breathing pattern to release tension and help you relax. As your lungs fill with air and you exhale, you’d feel the pounding in your chest subside.
Healthy habits immensely help, too. A cup of herbal tea in place of a brewing cup of coffee immediately relieves your physical symptoms. A powerful stimulant, coffee raises your heart rate; Chamomile tea has age-old sedating effects.
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