How to treat social phobia? Summary of the most practical skills in overcoming social phobia
4hw.com.cn: now people are under great pressure in work and life and have a lot of entertainment. They have to meet all kinds of people every day. Many people say they have social phobia and fear the outside world. So how to treat social phobia? Let's look at ways to overcome social phobia.
（1） Self treatment of social phobia
In the face of social phobia (tendency), we must first have a standard for correct self-evaluation and explore our own advantages. For example, our speaking ability is not good, but our writing ability is good, 'a ruler has its own shortcomings and an inch has its own strengths', which is also one of our own advantages. We are no worse than others. In external contacts, developing our strengths and avoiding weaknesses is the key. He is excellent and superior everywhere, which is a manifestation of his high psychological expectations.
Secondly, it is suggested that you take psychological self stimulation therapy to actively and consciously correct your psychological obstacles. For example, create more opportunities for yourself to express opinions in public; More opportunities to communicate with friends of the opposite sex; When you feel nervous, meditate 'relax' and 'relax'. At the beginning, you don't have to face everyone's eyes and focus on your conversation. Then gradually consciously adjust yourself, calmly face everyone, and communicate with the audience with eyes and expressions, until the fear is slowly eliminated.
When you are nervous, you should also learn to relax and practice. Find an inducer, for example, sit down in a comfortable position on a soft cushion, listen to the waves of the sea or look at a beautiful landscape painting, close your eyes and recite 'relax' and 'relax', imagine that your body gradually becomes heavy and relaxed, and breathe naturally. Don't distract yourself and focus on your psychological feelings during the practice. The whole training process lasts for 2-20 minutes to feel relaxed. After completing the practice, sit quietly for a moment and then open your eyes and get up. Don't be too fierce. Practice 3-4 times a day, and the uncomfortable tension and anxiety will be gradually relieved.
（2） 8 tips on how to overcome social phobia
1. Proper relaxation
Doing so can alleviate psychological fear. Stand steadily on both feet, gently stand on tiptoe for a few seconds, and then put it down. At the same time, count while doing rhythmic deep suction. In this way, two to three groups, 30 times in each group, can generally alleviate psychological fear.
2. Accept and trust yourself
To some extent, social phobia can't accept one's own performance. From now on, stop criticizing, criticizing and blaming yourself, and don't run away with fear. You know, if you don't trust yourself, who else in the world will trust you?
3. Let yourself have something to do
Psychologists believe that empty hands can increase people's social fear, and holding things in hands can give people a certain degree of security. Cai Kangyong, a famous Taiwanese anchor, always did this. When doing the program, he put a pen in my hand. He said, "this can effectively avoid the embarrassment of not knowing where to put his hand."
4. Try to look into other people's eyes and talk
Eyes are the windows of people's hearts. If you can dare to look directly into the eyes of others, it is equivalent to daring to open your heart and communicate with others. At first, it may be embarrassing to stare into other people's eyes. When we can give ourselves some psychological hints, for example, even if we look into his eyes, he won't bite me. Or as a little game of my own: I just stare at him to see how he will react.
5. Practice social situations yourself
Often rehearse in your mind, or take the bench, table, etc. as strangers for social practice. More times, over time, the effect is obvious.
6. Choose friendly people
Friendly people know how to respect a person, and we can easily get recognition from them, so as to build our social confidence.
7. Not deliberately cater
It is not advisable to suppress yourself and cater to others and the outside world. On the one hand, this way makes the other party unable to understand the real us. On the other hand, it will also bring great psychological pressure to themselves and make them exclude social activities.
8. Focus on social networking, not your own performance
Turn your attention to how to express your meaning clearly and how to explore each other's advantages, so that you can be natural and calm.
The way to overcome social fear: go away
If possible, walk at least 20 feet away from the suspected source of interference. See if it's much more comfortable? Don't force yourself because you don't want to offend others. Don't sit next to the energy vampire at the party. Physical closeness will increase your resonance.
The way to overcome social fear: feel your breath
If you suspect that you are being influenced by others, take a few minutes to pay attention to your breathing - it helps you focus and feel your strength. In contrast, holding your breath causes negative energy to accumulate in your body. To filter out fear and pain, you should release pressure and absorb calm energy. Imagine: unhealthy emotions leave your body like a haze and shine into pure health light instead - this imagination can have an immediate effect.
Ways to overcome social fear: Guerrilla meditation practice
Meditate before the party, concentrate, feel the spirit and feel the heart. So you can be strong. If you encounter emotional or physical stress on a certain occasion, respond quickly and meditate for a few minutes. Meditate in the bathroom or an empty room. If the toilet is public, close the door of the compartment. Calm down and feel the positive power. This method successfully helps people to be rescued from social situations that feel decadent many times.
Ways to overcome social fear: set healthy boundaries and boundaries for yourself
When staying with stressed people, control the time of listening and learn to say 'no'. Draw a clear line between themselves and others and shut them out once they begin to produce negative energy. Remember, 'no' is enough.
The way to overcome social fear: imagine protection around you
Research shows that imagination is a healing skill. Health doctors deal with difficult patients and many others in this practical way, such as pretending that there is a beam of white light around the body. Or, when staying with people with heavy emotional pollution, imagine a police car patrolling to ensure that your emotional field is not invaded at any time.
Identify and respect your emotional needs
Defend your sensitivity. When you are calm and focused, list the five places where your emotions fluctuate the most. Then set up a plan that will help you control your emotions in these situations. Here are some practical cases to see how to interfere with empathy in advance.
Ways to overcome social fears: politely say 'no'
When someone asks too much of you, politely say 'no'
There is no need to explain the reason for rejection. As the saying goes, 'no is enough. Use it.' The maximum time limit for keeping comfortable during social intercourse is 3 hours; Even with the people you love; Drive by yourself or have alternative modes of transportation; So your mood won't be affected.