You are in a party, office meeting or market and suddenly your heart starts beating loudly due to anxiety. Gradually your hands and feet start getting sweaty and the thought of getting out of the crowd as soon as possible starts coming to your mind. If this happens to you often, then be careful, because it is a sign of panic attack, which silently affects your lifestyle in the form of social anxiety disorder. And if you do not manage this problem in time, you may lose the support of your loved ones. Therefore, there is no need to panic. It can be completely controlled by recognizing its hidden signs.
What are the symptoms of social anxiety disorder?
Sweating on hands, feet and forehead in crowded places.
The hidden symptoms of this disorder are visible to most people, yet they often ignore them. As soon as they go into the crowd, their hands, feet and forehead suddenly start sweating.
Your voice trembles while talking to elders.
Often, while talking to a senior or elder, your voice trembles, or your face turns red due to nervousness.
Feeling shy about eating or drinking in front of people.
Feeling shy about eating or drinking in front of people in a crowd or at a party because you are afraid to shake hands.
Afraid of talking to a senior officer or elder on phone, preferring to get the work done through text message.
Remembering past mistakes.
Feeling guilty for small mistakes from years ago, and being mentally prepared for every small interaction.
These symptoms mentioned above gradually give rise to a serious mental illness, which makes your daily life difficult. You may realize this much later, when you are already in its grip.
Ways to avoid social anxiety disorder
Adopt 4-7-8 second breathing formula
Health experts recommend identifying its symptoms and getting treatment to get rid of it. You can overcome this by trying some easy home remedies. Breathe in for 4 seconds, hold for 7 seconds, and exhale slowly for 8 seconds. This will reduce anxiety immediately.
Take small steps like simply saying “hi” to a stranger
Take small steps like saying “hi” to a stranger, then gradually increase your conversations; Celebrate every small victory.
Don’t let negative thoughts dominate your mind.
Keep yourself positive and ask yourself, “What’s the worst that can happen? And what difference will it make in 5 years or so?”
Do mindfulness meditation for 5-10 minutes.
Do at least 5-10 minutes of mindfulness meditation every day, stay in the present, take a 30-minute walk every day, do yoga, get 7-8 hours of sleep, and drink less of your tea and coffee. Also, share your feelings with friends and family; Avoid being alone.