The feeling of butterflies in your stomach is familiar to virtually everyone on the planet. It’s normal to feel anxious about certain situations, like an exam for which you feel unprepared, a first date, or a public speaking event.
Social anxiety can be pervasive, creating the butterfly feeling every time you step out the door or interact with people. It can be enough to interfere with the way you live your life as well as your relationships with others.
Nizar A Tejani, MD PC can help when social anxiety disorder threatens your ability to function and enjoy living. Dr. Tejani treats your unique symptoms, taking a holistic approach that focuses on results.
You’re part of your own solution, too. This month, we’ve gathered five ways to manage social anxiety, providing tips that can be used in conjunction with Dr. Tejani’s care to achieve the best outcomes.
When you have hay fever, it’s natural to avoid the flowers, plants, and trees that produce the pollen that sets off your sneezing fits. Similarly, some social activities and situations trigger your anxiety.
Defining the specifics of your triggers helps you to firstly avoid certain causes of anxiety while also allowing you to develop effective coping strategies when you run into unavoidable or unexpected situations.
As you begin to break away from typical anxious responses, challenge yourself with minor changes to help you practice and move toward greater comfort. If you’re uneasy about speaking with strangers, initiate controlled contact, such as chatting with bank tellers or cashiers, in brief and predictable situations.
A close companion of confidence is relaxation. While confidence is a complex state, relaxation is a physical state that can be practiced. Deep breathing can help settle you before or during anxious situations, and the 333 rule for grounding can bring your mind into the present moment, distracting you from anxious thoughts.
Attention spent on self-care practices, such as a healthy diet, regular sleep routine, and daily physical activity, can help you establish a foundation of control around which to structure your thoughts. Anxiety often separates you from feelings of control, so proactively building your life enables you to take back control as a reliable baseline.
Progress with anxiety isn’t always a direct path. Accept that there’s both progress and regression and choose to focus on the small wins. You naturally practice compassion and non-judgment with your friends. Don’t forget to offer yourself the same consideration. Self-blame has no place in anxiety management.
Contact Nizar A. Tejani, MD, PC in Stockbridge, Georgia, when anxiety threatens to get the best of you. Call or click to book an appointment with Dr. Tejani today.
