Brain on Porn (Social #2) - DeYtH Banger (a book to read TXT) 📗

thought patterns. How to Practice Mindfulness

 

 

27. Make Changes for Yourself, Not Others

 

Be careful about your reasons for wanting to change. If daily life is painful, that is a reason to get a handle on social anxiety. However, if you just want to impress your friends on Facebook or in real life with your social skills and popularity, the changes you make won't last.

 

 

28. Stop Putting Things Off

 

Perhaps you envision some point in the future when you can conquer your fears. Maybe when you are older, have more money to pay for therapy, or when you are feeling stronger.

The reality is that there is never a better time than now. Stop procrastinating and start your journey of change today.

 

 

29. Reward Yourself

 

It isn't going to be much fun getting out of a rut if you never reward yourself for your efforts. Choose something that you know will be rewarding for you, and indulge when you have made changes in your life; be it daily, weekly, monthly or yearly.

Ideas might include a special meal, new novel, or even a vacation you have dreamt of.

 

 

30. Work with Your Strengths

 

In order to get yourself out of a social anxiety rut, you don't need to have an end goal of becoming a stand-up comedian or accomplished concert pianist.

If you love books, maybe joining a book club or even leading a book club would be your thing. Think about your interests and talents, and how you can bring more sociability into those areas in your life.

 

 

31. Help Someone Else

 

 

One of the best ways to feel better about yourself is to help someone else. Although helping others can be difficult when you have social anxiety, there are many outside-the-box ways that you can help people.

Consider joining a social anxiety forum and offering support to someone going through a rough time. Think about someone who might be alone or feeling lonely and send them a card, note or email to brighten their day. Do a little something for someone else every day and you will soon start feeling better about yourself and life in general.

 

 

32. Make One Little Change

 

Sometimes we can get caught up thinking that the changes that we need to make to get out of a rut need to be big. Make one little change and see if it has ripple effects in your life.

The change could be as small as watching the news every evening to keep up on current events and have more to say during small talk.

 

 

33. Try an Herbal Supplement

 

If you really feel like trying something medicinal, but aren't yet ready to broach the topic of medication with your doctor or psychiatrist, consider trying an herbal supplement from your drug store.

There are many herbal supplements that are used in managing anxiety; however, it is important to know that herbal supplements are not regulated by the United States Food & Drug Administration the same way that traditional medications are evaluated. Be sure to read about any cautions, warnings or medication interactions before taking an herbal supplement.

Herbal Supplements for Social Anxiety

 

 

 

Note: Life is not about this

 

 

 

 

 

 

 

34. Tell Someone!

 

One of the hardest parts about having social anxiety is that it is usually a very private battle that is fought. Perhaps you have never talked to anyone about your fears. If you really want to get out of a rut, you need to open up to at least one person.

Only you know who that person should be; perhaps you would feel more comfortable talking to someone who doesn't know you personally (such as a doctor, teacher, or clergy person) or maybe a friend or family member would be the right choice.

The minute you start opening up about how you feel, the less scary your problems will seem.

 

 

35. Challenge Yourself

 

Are you working at a job that doesn't make use of your skills and talents? Have you always taken the "safe" route because of your social anxiety? Try breaking out of a rut by leaving your safe zone and taking on those challenges that help you grow as a person.

Accept the promotion at work, go back to school for a new career, or start your own business. Follow your passion and your dreams and don't let social anxiety stand in your way.

 

36. Work on a Friendship

 

Everyone has the potential for one or more friendships in their life. Perhaps there is someone you know that has tried to get to know you better but you have stalled the friendship; it's time to take the reins and work at turning that person into a friend.

Although it might seem hard at first, over time you will be glad to see a familiar face at work, at the gym, or in your college class. Take the initiative and extend and an invitation to do something together; don't rely on the other person to always make the first move.

How to Make Friends

 

37. Make it a Competition

 

Do you have a competitive nature? If so, could you make a sport out of trying to overcome your social anxiety? If you clam up at dinner parties, try over-preparing with interesting stories to tell.

Try to ask every person at least one question. Keep track of how many times you speak and give yourself points. Make it a game!

 

 

38. Visualize What You Want

 

What exactly do you want? If you haven't defined this for yourself, then you don't know where you are headed or how to get there. Do you want more friends, a better job, or simply not to feel anxious all the time?

Visualize having those things that you want; this will help motivate you to do what needs to be done to get out of a rut.

How to Practice Guided Imagery

 

39. Appreciate What You Have

 

Though you may have been dealt a bad hand when it comes to having social anxiety, there is probably much in your life to be thankful for. Take the time to express gratitude for what you do have.

 

 

40. Get Adequate Sleep

 

Make sure you are getting enough sleep; lack of rest can cause you to feel less than your best and exacerbate anxiety.

 

 

41. Laugh

 

Sometimes people with social anxiety spend so much time worrying and fretting that they forget to laugh and have fun. When was the last time you watched a funny movie that made you laugh out loud? Who was the last person that made you chuckle?

Try to bring more laughter into your life. If you aren't having fun, what is the point?

 

 

42. Stop Thinking Nothing Will Work for You

 

The key to getting out of a rut is to act; not think about why things won't work. Try to make some of the changes on this list and observe the outcome. Never dismiss an idea because you think that "it won't work for me."

 

43. Avoid the Usual Temptations

 

If you have a bad habit of wasting too much time on the internet or watching television instead of socializing, try cutting back or making it educational time in terms of learning about SAD and social skills.

See how much time you gain to focus on overcoming your social anxiety and building your social skills.

 

 

44. Stop Waiting to be Rescued

 

If you think that your problem won't be solved until the magic bullet appears, then you will never get started making changes on your own. Take responsibility for the changes that you need to make, and realize that nobody else is going to take the reins.

 

 

45. Talk to Someone Who Has "Been There and Done That"

 

That person might be a friend in an online forum or someone you meet in a support group. The goal is to have someone to talk to who has been through social anxiety, knows what it feels like to be stuck, and knows what it takes to make it out to the other side.

 

 

46. Spend Time in Nature

 

Being outdoors has a natural calming effect. If you work indoors or spend most of your time indoors, try getting outside more often. Break up your routine with a walk through the park whenever you can.

 

 

47. Start Eating Better

 

If you suffer from social anxiety, make sure that you are eating a balanced diet and avoiding sugar, caffeine and alcohol as much as possible.

A poor diet can wreak havoc with your brain chemistry, and leave you feeling sluggish and worn down. Too much caffeine and sugar can also increase feelings of anxiety.

 

 

48. Read Inspirational Quotes

 

Former anxiety sufferer Jamie Blyth included motivational quotes as part of his personalized self-improvement plan. Sign up for a motivational quote news feed on Facebook or visit a motivational blog daily.

 

 

49. Watch Movies

 

Watch movies with confident characters and practice behaving in the same manner. Many great performers have built confidence by watching and learning others who they wish to emulate.

 

 

50. Seek Treatment

 

 

Sometimes you just can't get yourself out of a rut; especially if it is more of a deep hole that you have dug yourself into. If this is you, and you are finding yourself completely overwhelmed by social anxiety, to the point that it is interfering significantly with your daily functioning, it is time to seek outside help.

Your family doctor is a good place to start. Even though you might feel afraid to reach out and admit that you have a problem, you will be glad that you did.

 

How to Talk to Your Doctor About SAD

 

The bottom line when trying to break yourself free of a social anxiety rut is to remember that everything takes time. No matter what changes you make in your life, you will not go from socially anxious to social butterfly overnight.

Be pleased with any small progress that you make; every journey begins with small steps and it is important for you to get started and not worry too much about your goal now. Focus on the journey and your actions will take you there.

 

 

 

 

 

 

 

 

 

 

Chapter 4.1 - Anxiety

 How I Calmed My Anxiety in One Evening

 

 

It sounds too good to be true, but anxiety really is something that can be reduced very quickly. While you cannot CURE your anxiety in one day, you can CALM it to a degree that it stops affecting you as much. With the right tools and tricks, you can successfully calm your anxiety in as little as one evening, and potentially leverage those improvements towards fighting your anxiety permanently once and for all.

 

 

 

Attacking Anxiety Based on Symptoms

 

 

Symptom relief is the key to attacking anxiety. By placing individual symptoms into buckets or groups, you can control anxiety separately in a way that will allow you to permanently prevent anxiety from controlling your life.

 

 

But let's say you have to reduce your anxiety in one evening. Is it possible? The answer is absolutely yes. In fact, there are many strategies that help control anxiety that can take place in as little as a single day.

 

Step 1: Exercise

 

Before you do anything else, go for a jog. Jogging is quite literally as effective as anxiety medications, with none of the side effects. Studies have compared jogging (and most intense exercise) to medications and found that jogging reports results that are just as strong, with none of the side effect risk.

You've always thought that jogging was important to your physical health, but by taking up jogging you can immediately see results for your mental health. Jogging releases endorphins (neurotransmitters that improve mood), relaxes muscles, burns away the stress hormone cortisol, improves sleep, and provides mental distractions. Some people find that jogging alone literally cures them of their anxiety disorder.