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social anxiety

Best 6 Ways to Control Social Anxiety without Medication (Natural Relief)

Anxiety plagues many people.

It is something that can happen to anyone. Young or old. Male or female. Feeling anxious is a healthy and normal emotion unless it is felt for a long period of time. Feeling anxious can be a good thing. It comes from fight or flight and lets your body know there is something dangerous around you.

Certain situations make us feel anxious like a job interview, giving speeches, or waiting to hear from the doctor. But when we feel anxious outside of these situations and for a long period of time, it becomes an anxiety disorder. Anxiety disorders can be described as excessive fear, apprehension, worrying, and nervousness.

These can be everyday feelings but when the accompany physical symptoms like nausea and heart palpitations it could be a disorder. Some common symptoms of an anxiety disorder are worrying, irritability, difficulty concentrating, and trouble sleeping.

Anxiety can be treated in a couple of ways. While medication is the usual option there are some natural remedies that can be implemented to get rid of social anxiety.

Deep Breathing

This technique can be very helpful when you are feeling anxious and can be used to calm your nerves. This is one of the natural remedies used that may help you get rid of social anxiety. Deep breathing can help your anxious body relax and give you something else to focus on. With this technique, you focus on your breath for a certain amount of time. It can be anywhere from 10 to 20 minutes or less. It shifts your focus from the anxious feeling bubbling up in your stomach to something you can control.

To practice this technique you sit, comfortably, in a quiet place. Take a slow deep breath through your nose and then exhale through your nose or your mouth. Focus on not just your breath but how deep breathing makes your body feel. This is something you can do even when you aren’t feeling anxious.

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Meditation

Meditation can be used to calm your nerves and get rid of social anxiety. It has been used to treat many health disorders including anxiety. Meditation is a way to stay present. It helps you focus on the here and now and allows you to observe the world around you. While meditating instead of becoming consumed by your every by every thought and feeling, you solely observe. You acknowledge what you are feeling and thinking and then you let it pass. This one of the main natural remedies used to treat anxiety.

Therapy

Therapy is another one of the natural remedies that can be a beneficial way to get rid of social anxiety without medication. Talking to someone about your problems will usually make you feel better and calm your nerves considerably. The most common therapy used to treat anxiety is cognitive-behavioral therapy or CBT. With cognitive behavioral therapy, the aim is to curb negative thinking that usually leads to anxiety. CBT breaks your problems into parts:

  • Thoughts
  • Emotions
  • Physical Response
  • Situations

This type of therapy looks at how these parts are connected and how you deal with them. It is a structured therapy that helps you focus on the present as you collaborate with your therapist.

Be Rational

When you have anxiety being rational may seem impossible. Giving in and focusing on your negative thoughts will only make things worse. Most people dealing with anxiety know this. They know that the more negative their mind the more intense their anxiety. But it is a hard thing to change, especially if you have social anxiety. Being and staying rational is one of the natural remedies that can be used to get rid of social anxiety and calm your nerves in social situations.

When you find yourself in a social setting and your anxiety and negative thoughts are getting the best of you, change the narrative in your mind. Everyone in the room does not hate you, most likely. Instead of thinking you are going to be horrible at something or you are going to mess something up, think you are going to do the best you can. Instead of thinking everyone is waiting for you to fail, think everyone else is concerned with their own lives and are not thinking negatively about you. It’s about changing the way you think in certain situations to ease the stress of being in certain situations

Physical Activity

Staying active is one of the natural remedies that can help treat many health problems both mentally and physically. Being physically active will also give you something else to focus which can help calm your nerves. Exercise or staying active can:

  • Reduce stress
  • Cause endorphins
  • Improves sleep
  • Boost confidence

Doing things like dancing, going for a long walk can reduce stress and anxiety, and calm your nerves. Nature can be very beneficial in calming your nerves and getting rid of social anxiety. Nature has a calming effect on some people and working in dirt can be very grounding. Nature has a way of making us feel connected while making us feel like in the scheme of things our problems aren’t so big. If you can get your physical activity outside, do. If you can’t, lifting weights or dancing may benefit you. Just get moving.

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Eat Healthy

A healthy diet is one of the natural remedies that may treat your anxiety. The saying you are what you eat is true. If you eat nutritious healthy food, you feel good. And if you eat crap then you feel like crap. If you are dealing with anxiety, limit your intake of caffeine and alcohol. While they are okay every once in a while they can disrupt your sleeping patterns which can cause anxiety or panic attacks.

Now for most people, coffee is life, but if you must drink it do so in the morning. Don’t drink caffeine close to when you go to bed or it will throw off your sleeping patterns. Instead, eat whole grains and a variety of fruits and vegetables. To get rid of social anxiety and calm your nerves, eat foods that are:

  • High in Magnesium
  • High in Zinc
  • High in B Vitamins
  • High in Probiotics

If you have anxiety the best foods for you to eat to get rid of social anxiety and calm your nerves are:

  • Kidney Beans
  • Apples
  • Cherries
  • Plums
  • Cranberries
  • Strawberries
  • Blueberries
  • Pecans
  • Walnuts
  • Spinach
  • Kale
  • Ginger
  • Tumeric

Conclusion

Contrary to popular opinion, anxiety disorders are a real thing. Many people like to dismiss it but if you feel like you are suffering from an anxiety disorder don’t let anyone dismiss you. Anxiety is not a one size fits all type of disorder. It can be classified as social anxiety, generalized anxiety, or panic disorder.

If you don’t want to take medication these natural remedies can help you get rid of social anxiety or any kind of anxiety you may be feeling. They will also help calm your nerves when dealing with stress. Your mental health is important and you should always do what works for you. To get rid of social anxiety and calm your nerves, try these natural remedies.

Featured Image Source: Photo by Ethan Sykes on Unsplash

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