Help With Social Anxiety:
5 Ways To Reduce Your Mental Symptoms
During social anxiety your brain gets so
overwhelmed by thought processes that you probably sometimes find
yourself feeling mentally burnt out. The advice on this page will help
with social anxiety's mental symptoms. My tips will help you
to relax your mind.
Tip 1. Try to focus
your mind on the topic of
In a social situation, your thoughts will
very likely be laser focused on what outcomes might happen in that
situation. You'll be thinking about things like what others might say
to you or do to you. This is stressful for your mind to go through.
thing you can do to reduce the
amount of stressful thoughts passing through your head is divert your
attention onto something else, away from those thoughts. This is a
temporary solution, but it's better than nothing until you are able to
fully solve your social anxiety.
following distraction technique to
help with social anxiety's mental symptoms:
Typically during a social situation,
somebody will be talking. You should picture everything that is said,
in your mind. Create a vision in your mind of every concept or idea
that you hear people talk about.
The simple technique described above will
occupy your mind to the point that most of your anxious thoughts will
be blocked out. This is because the mind cannot use it's visual
creativity AND think anxious thoughts as well.
If there is no conversation to base the
above technique on, instead look around yourself and describe in your
mind what you can see. Each word that you think of, create a picture of
that word in your mind. This too will distract your mind away from your
Tip 2. Go to the
bathroom to take a mental break
Getting away from the social situation you
are in will of course ease your mind, because it is the social
situation that stimulates the anxiety.
Going to the bathroom is a
socially acceptable reason to momentarily leave almost any social
situation, so it is often an option that you'll have. Just go take a
breather in the bathroom for a couple of minutes until you've
'regrouped' in your mind.
Tip 3. Listen to
After a stressful, social-anxiety-ridden
day, all you probably want to do in the evening is let your mind
recover. It has been my experience that Binaural Beats are particularly
helpful in enabling the mind to relax.
Beats are 30 minute long mp3 files
that encourage your mind to enter a relaxed/meditative state. I found
that by lying in bed and listening to them, at the end of the 30
minutes my head felt clear. 'Mental relief' would be a good
describe the effect.
If you want a simple way to feel as
peaceful as a zen monk after a
hard day of anxiety, buy a couple of Binaural Beats and listen to them
You'll be pleasantly surprised by the
'lightening' effect they'll have on you. They really do help with
social anxiety's mental symptoms.
Tip 4. Meditate
The best advice I can offer to help with
social anxiety's mental symptoms, is to meditate. This is why I
recommended Binaural Beats – because they make it easier for your mind
to reach that relaxed state.
There are many techniques that people use
for meditation, but I don't see any need to make it complicated. Here
is my simple meditation technique to help with social anxiety's mental
1. Situate yourself in a quiet, comfortable
location - on your bed is ideal
2. Dim or switch off the lights
3. Cross your legs and sit up right. Put
your hands lightly on your stomach.
4. Breath so that your chest stays still,
yet your stomach moves in and out. 2 or 3 seconds breathing IN, 4 or 5
seconds breathing OUT.
5. Focus your mind entirely on your
breathing. Listen to the sounds, and feel your stomach move in and out.
Don't think anything about these things, just notice them.
6. If a thought comes into your head, about
anything at all, stop that thought in it's tracks. For example
"Tomorrow, I'll go shopping in the morn..." STOP.
As soon as you acknowledge that you're not
supposed to think, stop thinking - even in the middle of a word, like
in that example.
difficulty with meditation is that it
takes a lot of patience to get good at. The first several times, you'll
close your eyes, and thoughts will launch themselves at you.
The above said,
so long as you persist with Step 6 above, you'll get good enough at
meditation to the point that you're able to relax noticeably from it.
Tip 5. Master good sleep
Getting plenty of sleep will help with
social anxiety. This is because your mind will not still be exhausted
from the anxiety you experienced the previous day. Sleeping well won't
work miracles, but it will help a little - just as the other help with
social anxiety on this page will.
hours sleep should you get? At
least 6 hours, but preferably 7 – and maybe 8 if you were particularly
tired the previous day.
How can you give yourself the best chance
of getting enough sleep? By following the 'sleeping guidelines' below:
Only go to bed when tired. Don't stick to
a specific time. If you're not tired, you're certainly not sleeping, so
forget it, until you really feel sleepy.
2. Always get up at the same time, without
fail. This means that you can know approximately when you should become
tired again (around 16 hours after getting up).
Get some exercise during the day. If
there's lots of energy in you, you'll feel it in your limbs. That
energy won't let you sleep until either you're way overtired, or until
you've used it up.
Don't exercise 3 hours (or less) before
going to bed. 'Feelgood' chemicals called Endorphins will be racing
through you, and they'll keep you awake if you exercise too late (too
close to 'bed time').
5. Relax your mind at night, before
sleeping. As you know, I recommend Binaural Beats for achieving this
The 5 Tips Above Are Short-Term
With Social Anxiety.
To Stop The Mental Symptoms Permanently,
You Need To Fully Solve Your Social Anxiety...
Whilst the advice I have given you in this
article can definitely help you to manage the impact that social
anxiety has on you, it won't put an end to the problem. Of course, it
makes sense that in the long-term, you want to solve social anxiety,
rather than limit the damage it causes.
I solved my own social anxiety,
and I fully recognize exactly how I have done it. I'll show you how you
can mirror my success, beginning
in my article on overcoming social
Have You Heard About My Step-by-Step
Program For Becoming Socially Comfortable?
The Social Anxiety Solved System is a
walkthrough for building in
yourself a permanent state of social composure. This will put an end to
your worries about what people might think of you.
That's not all either. You'll become
socially comfortable enough that you'll be able to walk straight out of
your front door in the morning, without ANY hesitation. You'd be amazed
how comfortable one can become when the right strategy is used.
You can discover
more about Social
Anxiety Solved and how it
will bring your mind to a state of peace in social situations,
by clicking the link in this sentence.
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