Shyness and anxiety are common symptoms of anxiety disorders known as social phobia or social anxiety disorder. According to the Social Phobia Social Anxiety Association, social anxiety disorders are the third most common mental health problem in the world. Social phobia and social anxiety disorders affect nearly 15 million people in the United States each year. You don't have to suffer endlessly from this uncomfortable condition. Practicing certain exercises can help alleviate the discomfort and anxiety associated with social phobia and social anxiety disorders.
Symptoms
Symptoms of social phobia and social anxiety can include both psychological and physiological symptoms. According to Help Guide, some of the common psychological symptoms include intense worry or fear prior to an upcoming social situation, self-consciousness and avoidance of social situations. Physical symptoms include shaking, sweating, blushing, a pounding heart or muscle tension.
Causes
Researchers are studying the possible causes of social anxiety disorders. According to MayoClinic.com, social anxiety disorders may result from a combination of factors, including genetics, biochemistry and a heightened fear response. Social anxiety seems to run in families. It's likely that you learned some of your anxious responses from your family if they also suffered from social anxiety.
Relaxation Exercises
Relaxation exercises might help to alleviate some of the discomfort caused by social anxiety and shyness. According to psychologist Nancy Wesson's website, information on overcoming shyness, learning techniques such as deep breathing, might help you become more comfortable in social situations. You can practice a simple deep-breathing exercise whenever you have a few moments to sit quietly by yourself. Place your hands on your abdomen and focus your mind on your breath. Try to initiate the breath from your abdomen. Take several slow, deep breaths, allowing for a small pause after each inhale. Exhale slowly, pushing the air out of your abdomen and relaxing your chest. Practice this exercise several times daily. You can use this technique to refocus and relax your mind and body during social situations.
Exposure Exercises
Gradually exposing yourself to new social situations can help you develop better coping mechanisms. You should not avoid social situations simply because they provoke feelings of anxiety. According to MayoClinic.com, practicing some self-help exposure exercises might help you feel more competent and in control. Try to practice at least one new exposure exercise daily. This can include paying someone a compliment, being the first person to say hello in a new social setting, asking a stranger for directions or calling a close friend to make plans to do something together.
Visualization Exercises
Visualization is a powerful tool that can help to increase your confidence when confronting a new or uncomfortable social situation. According to Wesson, an effective visualization exercise involves imaging having a positive experience or outcome to a new situation prior to encountering the event. Visualize yourself being confident and acting friendly and relaxed in the situation. You can also purchase guided visualization CDs for home use if you would like more instruction on visualization techniques or if you find it difficult to perform these exercises on your own.
