Having to live with social anxiety is not an easy thing, and those facing this challenge know so. They can look alright on the surface but on the inside, there is a lot of turbulence to be healed. Scientists have grouped social anxiety symptoms into:
- Cognitive
- Physical
- Behavioral
The physical symptoms refer to how your body refers to a specific social situation, while the cognitive symptoms deal with how your mind reacts to the same. As for behavioral symptoms, they signify the feelings generated. This article will discuss five of the most severe social anxiety symptoms and how you can handle each of them. Once you are done with the article, you will have an excellent understanding of ways to manage social anxiety.
Blushing
Blushing is one of the most noticeable features of social anxiety; it happens when there is a sudden flow of blood to your face. It can lead to embarrassment and even discourages some other people from taking part in social events. If you notice that you are blushing, the first thing you should do is accept that there is some form of blushing in the first place.
Then proceed to take a deep breath and exhale slowly. Get some water or fluid to ensure that you remain hydrated. Close your eyes for some seconds, then acknowledge the blushing. You can then let out some of the tension by smiling and letting out some laughter. The essence here is for you to know that blushing is a normal body function, and that there is nothing wrong about it.
A colleague of mine was once blushing due to embarrassment at work, and the other colleagues were making fun of him for his red ears, neck and face. He straightened up and just said “Too much Haemoglobin bro!” – that witty remark lightened up the whole atmosphere and everyone went back to work after a laugh. You can really use humour to turn the situation around.
Sweating
Humans break into a sweat whenever they are subjected to stress. This is because sweating is a component of the flight or fight system. It is the body’s way of reaction to the release of hormones like cortisol, alongside an increase in blood flow and heart rate. Your body is breaking into a sweat just because it prepares itself for either entering the flight or fight mode, depending on the prevailing circumstances. Sweating is a signal that your body is getting set for any eventuality. So, when you discover that you are under tension and you are sweating uncontrollably, what are you to do?
Well, when it comes to sweating, it has been noticed that prevention is better than cure. The first step you need to take is to ensure that you keep a healthy body weight. Apart from this, it would help if you had a steady routine for jogging as this will help you reduce and manage stress. You should engage in some deep breathing as it will help in calming you down. You should also check your clothes to ensure that you are not wearing fabrics that are too tight. Go for materials that are breathable and easy on your body, not the ones that make you uncomfortable. Ditch the spandex and nylon – cue for cotton! A simple tip is to have ashgourd juice every morning, instead of the regular coffee – it has healing properties that cool your body from head to toe and is power packed with nutrition. Do read up the benefits of ashgourd juice online. It provides you the energy of caffeine without all the jitters and anxiety – it truly cools the body system from within.
Shaky Voice
Stress and anxiety can influence your voice more than anything. The quality of your voice will depend to a great extent on these factors. This usually stems from the fear of self-doubt, excessive worrying, or even the fear of others judging you. All these factors contribute to making your voice tremble, crack or shake uncontrollably.
When you discover that your voice is shaking, there are steps that you can take to keep things under control. The first thing for you to do is to engage in preventive measures like having regular exercise sessions. This will help you greatly in the reduction of anxiety. You can also engage in conversation that will assist in firing your memory so you will always have something good to say and not have to stammer or stutter when the time comes. If you already find yourself speaking incoherently, take slow and long deep breaths, drink half a glass of water (not more because chances are you’ll have to pee urgently due to all the stress) and try spotting familiar faces in the crowd who might calm you down.
Shaking
This is, without a doubt, one of the most severe social anxiety symptoms that anyone can experience, and it can be quite a challenge for most people to handle. It can be a very embarrassing scenario because everyone can see that you are already very anxious. It can even trigger other social anxiety symptoms like sweating and blushing.
Shaking is one of the physical reactions that your body engages in as part of the fight or flight systems. It is usually a result of the build-up or secretion of adrenalin in your system. This explains why much of the solutions are also physical. Once you see that you are shaking, take control of the situation by taking deep breaths, yelling to release tension, or even doing some jogging. A simple tip if you’re shaking at your workplace due to stress would be, to wash your face with cold water as it brings immense relief and instantly recharges your batteries. Ditch the coffee and have a calming cup of chamomile tea – it eases the nerves.
Muscle Tension
This social anxiety symptom connects with anxiety, but it can be an over-expression of anxiety features. It is also believed to be caused by excessive worrying. Various factors can trigger muscle tension but once you notice it, swing into action. You can first go for a hot and soothing shower or do a massage as frequently as you can. Engaging in stretching routines or yoga sessions can also be of great benefit in this instance. A great cure is using hot/warm coconut oil to massage your body wherever you feel tension – it has ancient healing properties that truly penetrate the skin and provide instant relief.
