People with social phobia frequently experience severe anxiety in social situations, such as talking to strangers, public speaking, socialising or even in lots of situations just being around people becomes uncomfortable. Exercise can help to calm and control the symptoms of social phobia.
There are some exercises you can do at home to help you cope with social phobia:
- Breathing exercise - sit in a comfortable position, close your eyes and focus on your breathing. Inhale slowly through your nose, hold your breath for a moment and then exhale slowly through your mouth. Repeat several times, focusing only on your breath.
- Relaxation exercise - sit comfortably and relax your body muscles. Start with your legs, tense and relax your muscles, then move on to your shoulders, neck and face. Focus on feeling calm and relaxed.
- Visualisation exercise - close your eyes and imagine you are standing on a peaceful, beautiful beach or in a forest (whenever you would like to be). Focus on the details of your surroundings - the sounds, the smell, the colours. Feel safe and peaceful there.
- Assertiveness exercise - come up with some scenarios where you need to say "no" or express your opinion. Practice them in your mind or in front of a mirror, focusing on confidence and a calm voice.
- Exposure exercise - try to get out of the house and cross the street or contact one person by phone or Internet (communicators). Feel how hard it is, but at the same time try to focus on your breathing and positive thoughts.
Good luck dears!
Bibliography:
- 1. Clark, D. M., & Wells, A. (1995). A cognitive model of social phobia. In Social phobia: Diagnosis, assessment, and treatment (pp. 69-93). Guilford Press.
- 2. Hofmann, S. G., & Otto, M. W. (2017). Cognitive behavioral therapy for social anxiety disorder: Evidence-based and disorder-specific treatment techniques. Routledge.
- 3rd Mayo Clinic. (2021). Social anxiety disorder (social phobia). https://www.mayoclinic.org/diseases-conditions/social-anxiety-disorder/symptoms-causes/syc-20353561