Are you learning to manage social anxiety or agoraphobia? If yes, I would like to present a certain technique that I use for supporting people to start a winning battle over their social anxiety or agoraphobia.
If you are troubled by social phobia or agoraphobia, then the following characteristics will be well known to you.
A perception of Intense self-focus
Regularly feeling that many people are looking at you almost like you are the center of attention.
Amplified sense of worry.
Increased fear that individuals may see your anxiety as a weakness you have and then confront, scorn or abuse.
A feeling of humiliation that leads you to look away or look down regularly.
If you feel any of the above is recognizable to you, then you will benefit from using this technique.
So what's the approach?
The strategy is just simply to look up and around. Take a look at any person you come across. Observe what is really happening.
Now before you decide to quit on me and think this Idea is ineffective to you, permit me to encourage you to give the strategy a try out for at least 7 days.
This exercise might appear simple; however, I am convinced that it's the most important thing that can be done to start to break free from your problems with anxiety.
Why do you think people pick up this tendency to look down or away during these situations?
Quite often, it may be because somehow, they think that there's a legitimate reason to feel embarrassed about. It's possibly because they feel ugly, fat, peculiar or too tall. Because of this, they tend to assume that the only reason people will look at them is really because people assume that they are peculiarly awful or that folks may make fun of them and probably point fingers.
This technique works for two very simple reasons-
Firstly, Looking up and around enables us to realize that almost 99% of people are not even interested in us at all as they are consumed by their own concerns and activities. 1% is far smaller than 99% and a lot easier to handle. Regrettably, failing to look up and about most of the time makes us conclude that if 1% of the people we come across look at us negatively, then everybody else will do the same.
Secondly, the same act of looking away happens to make anxieties worse. Try this out:
Ask a mate to assist you. The experiment is more successful if your colleague can be objective in their thinking.
Put together a list of expressions containing the points you think people critic you negatively on, then get your supporter to pretend and read the sentences in an attacking fashion twice (e.g. What an unpleasant looking girl). At the first read look away with your back facing your friend, whilst he/ she reads then at the subsequent read turn back and face the friend.
You will notice that whilst your mate reads your list at you, looking away made you feel so much worse even if ever so slightly. This is so although you gave the colleague the sentence to read back to you. (I usually find that the effect of this experiment is clearer the higher the sense of shame is).
So just how can you utilize the ideas offered in this article?
This technique will work better for you if you can get a different person to work with you. It is very important that the person you opt for is objective so if you can, don't choose family. In addition, a pair of sun shades can help you feel more confident about looking around.
Have a note pad and a pen along. Prior to leaving make a speculation of how many individuals you feel will look at you. Then go and walk around a somewhat crowded street or shopping complex.
For everybody that looks at you, mark a tick down on the paper and for everyone who doesn't look at you, mark a star down.
Your findings will more than likely surprise you.
If you are troubled by social phobia or agoraphobia, then the following characteristics will be well known to you.
A perception of Intense self-focus
Regularly feeling that many people are looking at you almost like you are the center of attention.
Amplified sense of worry.
Increased fear that individuals may see your anxiety as a weakness you have and then confront, scorn or abuse.
A feeling of humiliation that leads you to look away or look down regularly.
If you feel any of the above is recognizable to you, then you will benefit from using this technique.
So what's the approach?
The strategy is just simply to look up and around. Take a look at any person you come across. Observe what is really happening.
Now before you decide to quit on me and think this Idea is ineffective to you, permit me to encourage you to give the strategy a try out for at least 7 days.
This exercise might appear simple; however, I am convinced that it's the most important thing that can be done to start to break free from your problems with anxiety.
Why do you think people pick up this tendency to look down or away during these situations?
Quite often, it may be because somehow, they think that there's a legitimate reason to feel embarrassed about. It's possibly because they feel ugly, fat, peculiar or too tall. Because of this, they tend to assume that the only reason people will look at them is really because people assume that they are peculiarly awful or that folks may make fun of them and probably point fingers.
This technique works for two very simple reasons-
Firstly, Looking up and around enables us to realize that almost 99% of people are not even interested in us at all as they are consumed by their own concerns and activities. 1% is far smaller than 99% and a lot easier to handle. Regrettably, failing to look up and about most of the time makes us conclude that if 1% of the people we come across look at us negatively, then everybody else will do the same.
Secondly, the same act of looking away happens to make anxieties worse. Try this out:
Ask a mate to assist you. The experiment is more successful if your colleague can be objective in their thinking.
Put together a list of expressions containing the points you think people critic you negatively on, then get your supporter to pretend and read the sentences in an attacking fashion twice (e.g. What an unpleasant looking girl). At the first read look away with your back facing your friend, whilst he/ she reads then at the subsequent read turn back and face the friend.
You will notice that whilst your mate reads your list at you, looking away made you feel so much worse even if ever so slightly. This is so although you gave the colleague the sentence to read back to you. (I usually find that the effect of this experiment is clearer the higher the sense of shame is).
So just how can you utilize the ideas offered in this article?
This technique will work better for you if you can get a different person to work with you. It is very important that the person you opt for is objective so if you can, don't choose family. In addition, a pair of sun shades can help you feel more confident about looking around.
Have a note pad and a pen along. Prior to leaving make a speculation of how many individuals you feel will look at you. Then go and walk around a somewhat crowded street or shopping complex.
For everybody that looks at you, mark a tick down on the paper and for everyone who doesn't look at you, mark a star down.
Your findings will more than likely surprise you.
About the Author:
Need more anxiety related self help articles? Check out this e-course on overcoming anxiety.
0 التعليقات:
Post a Comment