HOW TO CONQUER SOCIAL ANXIETY FOR GOOD...3 How To Conquer Social Anxiety For Good Introduction...

HOW TO CONQUER SOCIAL ANXIETY

FOR GOOD

How To Conquer Social Anxiety For Good

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Contents

Introduction ................................................................................................................................................................................ 3

Mental Health Pre-Test .................................................................................................................................................................................. 4

Welcome To The Incredibly Confusing World Of Mental Health ................................................................................... 4

Let's get started with the anxiety test: ................................................................................................................................................. 5

Hold Back From Cursing God Or The Universe On Why You Struggle With Anxiety! ..................................... 7

Chapter 1: Social Anxiety And Depression, Is There A Connection? ................................................................. 8

Social Anxiety = Paranoia .............................................................................................................................................................................. 8

Keeping Your Social Anxiety To Yourself ........................................................................................................................................ 8

Getting The Support You Need ............................................................................................................................................................... 9

Ch 2: The Main Causes For Your Social Anxiety ....................................................................................................... 10

Social anxiety cause #1 ............................................................................................................................................................................... 10

Social anxiety cause #2 ............................................................................................................................................................................... 10

Social anxiety cause #3 ................................................................................................................................................................................ 11

Ch 3: Replacing Pessimism With Optimism ...............................................................................................................12

Ch 4: How To Say Goodbye ............................................................................................................................................... 14

To Social Anxiety For Good ...................................................................................................................................................................... 14

Ch 5: Workout Anxiety ........................................................................................................................................................ 16

“Gym Anxiety” ..................................................................................................................................................................................................... 16

Why does this occur? In one word, in can be summed up to judgment. ............................................................... 16

Ch 6: Overcoming Relaxation Induced Anxiety ....................................................................................................... 19

What is Chronic Social Anxiety Disorder? ...................................................................................................................................... 19

What are the Symptoms of Anxiety? ................................................................................................................................................. 20

Why Relaxation can Cause an Anxiety Attack ............................................................................................................................ 20

How to Overcome Relaxation-Induced Anxiety Disorder .................................................................................................. 22

Ch7: Living With Social Anxiety ...................................................................................................................................... 23

As I Look Back I Truly Marvel At The Power Of Our Minds ............................................................................................... 23

"Everything You Want Is On The Other Side Of Fear" ........................................................................................................... 23

That Deserves A Pat On The Back, So Go Ahead... .................................................................................................................. 24

What Do You Truly Have To Lose By Making A ........................................................................................................................ 24

Ch 8: 10 Secrets Of Overcoming Social Anxiety Starting Today ...................................................................... 26

Final Words: ............................................................................................................................................................................. 29

Are You Ready To Turn Fear Into Freedom? The End The .................................................................................. 30


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Introduction

Social anxiety, also known as social phobia, is a very specific anxiety condition that is characterized by not being able to participate in social situations or be out in public. These fears, anxieties, and extreme self-consciousness are generated from the thought that everyone is watching them, judging them, and criticizing their every look and behavior. For those who suffer from social anxiety, it is a daily battle to trudge through the fears that accompany it like apprehension, fear of rejection, fear of not fitting in, worrying about disapproval from others, afraid of making a mistake, anxious to enter into a conversation for fear of looking foolish or saying something wrong, or being humiliated publicly.

Living with social anxiety is a constant fight and forces the person to build walls in order to "protect" that secret self.

Sometimes, symptoms can even border on paranoia. For example, some may be afraid to walk down the street because they're self-conscious by how they look and they feel like everyone is looking at them and judging them harshly.

Some others may be afraid to go to the grocery store because they feel like others will be judging their food choices and they may feel self-conscious when choosing items.

Living with social anxiety is a quiet disorder, one that people will hide for fear of being rejected and shunned if family and friends were to find out. They hide it deep down in their darkest psychological closets and simply live with the

agonizing and traumatic depth of their disorder.

They are unlikely to be rejected by those who know and care for them, but the fear is what wins out when it comes to seeking help for this disorder. One thing nearly every person living with anxiety have in common is that they think they are alone and that their symptoms are therefore unimportant.

This is simply not true.

Social anxiety is actually the third most common psychological disorder in the United States. Millions of people quietly suffer with the disorder because they will not or cannot seek the help they need. Social anxiety brings the natural fear of rejection that we all carry to an unnatural leading role in those who have this phobia.


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If it continues to build over the years without treatment, it becomes the primary decision-maker, which will lead to avoidance of any social or public situation all together.

The most common and effective treatment for social anxiety is Cognitive Behavioral Therapy, and there are hundreds of certified counselors who specialize in this disorder. That is how common it is. If the anxiety is extreme, medication may be needed, but the first step is to reach out and ask for help which you have done through this program, and now it’s time to get to work.

Mental Health Pre-Test Have you ever had that moment when you wake up in the morning with new vigor, and zest for life, only to realize how temporary that feeling really is? Quickly your memory kicks in as you make your way from the bed to your closet, and by the time you get in the shower, fear has again... taken over.

The confusion, the agony, and the frustration all kick in almost simultaneously as you look at the day ahead. Your inner walls go up, your to-do list that you were too tired to write and instead tried to memorize is all hazy, and the traffic sucks again!

Many people go through life not recognizing what it is they are actually dealing with. Is this just a normal cycle of fear that everyone else goes through? Is this mild stress or maybe generalized anxiety disorder? Does this kind of feeling lead to panic attacks? What is a panic attack?

Welcome To The Incredibly Confusing World Of Mental Health You shouldn't be alarmed that I've mentioned the words mental health. I believe that the problem exists at a level it does today BECAUSE of the fact we don't talk about it enough.

Today is your lucky day though. I want to help you get just a little closer to finding the Holy Grail. That means recognizing what it is you are actually going through in your inner world of turmoil, and leading you to personal achievement.

I simply want you to take 2 to 3 minutes (15 questions) of your time to answer the important anxiety test questions that are below. This anxiety test is a preliminary questionnaire, and will help you paint a clearer picture of how your stress and anxiety have been affecting you lately. In the end don't forget to tally up your yes or no scores out of 15.

http://anxietyexit.com/my-program/


https://www.youtube.com/channel/UCh6HDKcLwJioBBRSprqfezA



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Let's get started with the anxiety test: Anxiety Test Question #1 - Have you experienced any excessive level of worry about various aspects of your life lately?

Anxiety Test Question #2 - Do you find yourself feeling overly restless or edgy?

Anxiety Test Question #3 - Lately, do you find yourself much more easily angered or even irritated by different events that would normally be very minimally annoying?

Anxiety Test Question #4 - Even during times you realize the worry is needless, do you still experience anxiousness?

Anxiety test Question #5 - Lately, do you find that concentrating is more difficult?

Anxiety Test Question #6 - Do you use alcohol, amphetamines, or marijuana regularly?

Anxiety Test Question #7 - Do you notice that you are getting much more tired easily, even after activities that aren't very intense?

Anxiety Test Question #8 - Lately have you experience regular sleep problems such as difficulty getting to sleep, staying asleep, tossing around in bed, or waking up feeling less than refreshed?

Anxiety Test Question #9 - Have you been getting into more arguments lately with friends and family members? Anxiety Test Question #10 - Does your excessive worry revolve around any of these categories:

• Having a physical disease • Gaining weight • Becoming separated from a loved one • Being involved in social activities


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Anxiety Test Question #11 - Are you experiencing any one of the following to a level that impairs you from handling regular daily activities:

• Restlessness • Irritability • Sleep difficulty • Fatigue • Trouble focusing

Anxiety Test Question #12 - Do you feel unable to relax, even when nothing stressful is going on around you?

Anxiety Test Question #13 - Also, have you been noticing feelings of emptiness or sadness along with worry and tension?

Anxiety Test Question #14 - lately have you experienced physical feelings of tension like an upset stomach that is chronic, inability to sit still or agitation?

Anxiety Test Question #15 - Has your worry excess worry stayed consistent for the past 6 months, or even longer?

Now, I hope you've been keeping track of your answers so we can identify whether or not you might have symptoms that identify an anxiety disorder.

A grand total of 7 or more answers of yes, might just signify an anxiety disorder.

If this is your case it's important to take action against living with anxiety today, not tomorrow. This is because the longer you wait the longer your patterns get embedded within you. But with that being said, don't let anyone tell you old patterns can't be changed, even subconscious ones.

In all honesty you'll find an anxiety test on many websites online. But the main questions you have already answered, and therefore you have a very good idea of what may be standing in your way towards living an anxiety free, fulfilling life.

One thing that I want to warn you of is this:


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Hold Back From Cursing God Or The Universe On Why You Struggle With Anxiety! Reason being, you are a part of the solution going forward. As the anxiety epidemic continues all around us, and the number of people with the condition sky-rockets yearly, we can clearly see that today's first line of treatments are not working.

That is why you have been given this struggle, and with every struggle comes determination. If you are determined to overcome these inner feelings that may be weighing you down right now, you will overcome them naturally.

With that type of knowledge you will be able to help others, and around we go until the world truly sees that the people who create the real changes in this world, are you and me.


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Chapter 1: Social Anxiety And Depression, Is There A Connection?

defined number of people sometimes experience having a hard time in trying to interact with others. Shyness, isolation, and lack of interest prevent people from having good interactions with others. This is felt by certain individuals and

gets to a certain point that is constantly just hard to manage.

These are people suffering from a specific type of anxiety. Since anxiety is associated with fear and worry, social anxiety may also have the same characteristics or symptoms. People who are dealing with social anxiety feel that everyone around them is watching their every move, staring at them and judging whatever they might be doing, and even judging them as individuals (even if it is not really true).

Social Anxiety = Paranoia Socially anxious individuals cannot seem to relax and enjoy themselves while they are in public. These people think that other people are trying to evaluate them in some sort of way, being critical in what they do or say. People dealing with social anxiety feel the self-consciousness and the idea of critical judgment while they are in other people's presence. It is considered hardly possible to just relax, focus, and go with the flow when one feels the anxiety and fear at the same time. Individuals dealing with this type of anxiety would probably like to be left alone (I can attribute to this I my own 6 year struggle). They seem to be more comfortable with doors closed behind them. Social anxiety is like paranoia, feeling that other people are observing them, criticizing them, judging them always in a negative way. Authority figures are believed to be the worst type of people that socially anxious individuals can encounter. Supervisors and bosses from their work, and also those who seem “better” then them can make them feel a higher sense of anxiety, fear, and worry.

Keeping Your Social Anxiety To Yourself It is a known fact that not all people are aware of this specific type of anxiety disorder. Some people get diagnosed as having schizophrenia, manic depression, panic disorders, personality disorders, or even clinical depression. All these are just misdiagnoses that may be more damaging to the person with social anxiety.

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Considering this situation, not all people with social anxiety know that they have such a disorder, since this type of disorder is not generally discussed in the media. Therefore, they just tend to keep it to themselves, thinking that they are the only ones dealing with this kind of anxiety. Due to this, socially anxious people tend to feel the surge of depression. They do not talk to other people regarding their problems, their feelings and emotions. Everything seems to be negative in some way, and all their thoughts are regarded as irrational.

Getting The Support You Need I've realized that social anxiety is serious if not treated as soon as possible. Proper therapy and consultation should be provided to those who are suffering from this kind of anxiety. It is better to get help in order to avoid an increase in this form of anxiety, since this would worsen as time goes by.

Family members can be of big help too, seeing that their loved one is suffering from such an ordeal. Proper communication is key, and social anxiety could be treated in due time.

The End The Anxiety program has helped many people overcome their anxiety disorders naturally and quickly. Visit E.T.A program in the menus to see how you can begin your recovery with me by your side starting today.


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Ch 2: The Main Causes For Your Social Anxiety

Social anxiety (or social phobia) has many varied causes, which include biological, psychological and social.

However, each one may be intertwined which makes it hard to specify the exact cause. Although it's not yet known for sure if social anxiety is caused by a genetic disposition or something learned through family social conditioning, it does appear that it can run in the family.

Let's look deeper into the 3 main causes of social anxiety, and see if we can pinpoint the main cause for you, the sufferer:

Social anxiety cause #1 The first group of causes include social and environmental. It's believed by the social phobia experts that it's possible to learn anxiety from the environment in which you are in. It has been suggested that simply watching and interacting with others with similar tendencies can be extremely influential. Also, it is possible that overprotective and controlling parents may help to develop social anxiety in their children and fail to recognize the anxiety disorder in them because they also suffer from it, and consider it to be perfectly normal. Others think that people may develop social phobias based on a certain negative childhood event, including bullying, being embarrassed in public and even teasing. Such indicators include disfigurement, abuse (sexual and physical), neglect, speech impediments or conflicts within the family.

Social anxiety cause #2 The second group of causes of social anxiety is thought to be due to psychological or emotional trauma experienced during childhood. The subsequent symptoms may be the direct result of unresolved traumatic experiences such as car accidents, abuse, relationship decline, humiliation or possibly even a natural disaster. The key elements that are common amongst all people suffering anxiety as a result of traumas include an event or experience that was not expected, the person was not prepared for, and there was little if anything that the person could have done to have pretended it from occurring. However, such traumas can also run even deeper, including a poor bond between the major caregiver and the person during childhood.



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The person may not have learned skills needed to regulate calmness, self-soothing and focus during stressful events.

Social anxiety cause #3 The third social anxiety cause is biological, including biochemical reactions, the structure of the brain and the possibility of the disorder having been inherited genetically. In genetical inheritance, researchers believe that the main part of the disorder is born out of inhibited behavior. Young babies with such a disposition are quick to show stress and fear of unfamiliar situations and circumstances around people especially. As they grow into teenagers and adults, their risk for getting social phobia increases dramatically. Also, studies have shown that it may also have something do with the section of your brain that controls fears which is known as the amygdala. Through CAT scans, doctors have found that people with this disorder have an excess amount of activity in the amygdala and too little in the prefrontal brain cortex.

The most common group that social anxiety disorder sufferers fall into is the second one. Traumas like abuse, rape and other experiences can develop from social anxiety to include even post-traumatic shock disorder, which can attack any person at any time in their lives. It may manifest itself many years later, even after the trauma has since been apparently forgotten.

Though there are many cause of social anxiety phobias, the bottom line is that the result is an unnatural fear of social interaction and a lowered self-esteem that can not only hinder a persons ability to function in everyday situations, but in some cases hinder the persons ability to simply live a normal existence outside of their home.


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Ch 3: Replacing Pessimism With Optimism

Let's pinpoint some of the irrational thoughts that cross someone’s mind that experiences social anxiety disorder:

◉ Why am I so different than everyone else ◉ How will I gain peoples approval ◉ Why do people judge me negatively all the time ◉ How come everyone else seems so confident

Social anxiety sufferers go through life with this distorted view of reality each and everyday, but how come these anxious minds don't process reality correctly? Deep down all we really want to do is say screw what people think I’m just going to be the person I am deep down. The question we must begin to ask ourselves is where does the root of all this fear come from? Where does this heightened feeling of self-consciousness come from? Well, I’m convinced that each and everyone of us has some degree of self-consciousness built in to us that begins showing up in our teenage years, due to the limited life experiences we had that fed our insecurities.

Outgrowing the past takes a deep sense of self- confidence and acceptance of our flaws as well as our positives. This is where compliments come into play, compliments not from others but to ourselves on a daily basis. This comes in the form of audios we listen to, posted notes on our bathroom walls, and any other way to regularly come into contact with ideas that will contribute to stopping the cycle of insecurities that lead to social anxiety disorder.

Combining this approach with consciously picking out a negative thought as it appears, and replacing it with your new belief that is being programmed into your subconscious was my path out of social anxiety disorder. This approach of filtering out certain thoughts will eventually make it easier to isolate irrational thoughts, and clear the default cycle of irrational thoughts that is causing you to experience social anxiety.

My personal recovery through social anxiety disorder began after I made a decision to stop looking for processed chemicals to put in my body, and use more natural and earthly ways to accommodate this new approach I had of getting to the root of my problem. But for many years I like many others who suffer from social anxiety disorder thought of myself as being stupid while fear overtook my life, even though deep down my desires were completely opposite of what I was feeling.


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I felt more like an alien rather than a human being, fearfully floating through life day after day while the process of depersonalization played its role, doing my best to look 'normal' to others. But this kind of daily effort made me realize that I was masking my uniqueness to this world in many ways. This world truly needs you because there is only one of you, and whether someone else thinks something you say is 'normal' or not, you need to say it and take action towards things you truly want to do in this life and believe in.


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Ch 4: How To Say Goodbye

To Social Anxiety For Good There are many reasons people begin to experience social anxiety, however nearly all of those reasons stem from the desire of the individual to avoid an emotional response that might arise from a social situation. Examples of these responses include nervousness, awkwardness, insecurity, fear, rejection, and a host of other uncomfortable feelings. If you experience this type of anxiety, you need to ask yourself: 'Would I have this problem if it weren't for these feelings'? Do you think that a shy person would remain shy for long in the absence of the emotional responses they feel when interacting with other people? Ironically, the best way to really resolve your discomfort associated with social anxiety is to learn how to embrace it internally. Invite, embrace, and even love that feeling of awkwardness that arises while interacting with others.

Any time you feel yourself avoiding a social situation because you feel anxious, use it as an opportunity to practice being OK with your sensations. It may seem like I am making this sound a lot easier than it really is, but once you start practicing this method you will begin to see each social situation as a challenge within yourself. For example, if you have to give a presentation at school or work, your focus won't just be on the speech it will also be on feeling OK with the anxiety during the speech. Regardless of how your presentation goes, you will be successful because you felt those anxious sensations and were able to work through them. Remind yourself afterwards that even if you felt like you were going to mess up or lose control that you didn't. Your fears did not come true, and you did your presentation without anyone realizing how anxious you were. As you continue to do this, social situations will become easier until your anxieties completely disappear.

Acceptance of your internal sensations and, in reality, yourself gives you the freedom to make mistakes without emotional consequences. This has profound implications for anxiety sufferers. Imagine, would you be afraid of saying something stupid or embarrassing if it didn't matter to you what others thought? You will no longer feel the need to appear perfect to others once you are perfectly okay with yourself. Would you fear rejection if you were already so supportive and loving of yourself that no one's negative criticism could affect you?

http://www.anxietyend.com/




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Imagine if no one's judgment could emotionally touch you because your sense of self-worth and internal acceptance were already so rock solid. You'd be able to easily relax around others and just be yourself. With that you'd be able to freely tell people what you think and feel, let them know who you really are, and start to make real connections. When you are OK with what is inside of you, you don't try to hide it from others. In that mindset you will be free of social fears and it will be so much easier to act and feel authentic, and interact with ease and comfort. That is your objective.


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Ch 5: Workout Anxiety

With the warmer weather, many people are opting for outdoor exercise activities, while others are making the commitment to join a gym to get ready for bathing suit weather.

Gyms generally see an influx of membership around this time, although it’s a little less than what they see around New Year’s; however, membership numbers will drastically drop after a couple of months as many people begin to feel what is dubbed as:

“Gym Anxiety” What is known as gym anxiety may sound a bit ludicrous to some, but it is a very real problem in our culture. There are thousands of people in the U.S. alone who will avoid the gym out of fear that manifests as physical symptoms associated with gym anxiety:

◉ hyperventilation ◉ panic feeling ◉ sweating ◉ pounding heartbeat ◉ stomach upset ◉ and much more

Why does this occur? In one word, in can be summed up to judgment. There is a massive fear in our culture of being harshly judged and ridiculed for being even slightly overweight. This happens a lot within gym and fitness settings.

There are many who fear this judgment in outdoor activities as well. How many of you avoid bicycling for fear of what the people behind you will think or say? How many will avoid taking up jogging because you don’t want to see the disgusted looks on people’s faces as you stomp past them, sweating profusely and maybe jiggling a bit too?

The most important tip to get over this kind of anxiety is something that sounds so incredibly simple, yet is the hardest thing for most of us to do nowadays:

https://www.youtube.com/watch?v=Ktagnw5cgHo


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Learn to accept and love the body you have. Period. Stop comparing yourself to everyone else. You are different and unique, and you must learn to appreciate the beauty in that regard. You must accept who you are and essentially teach yourself not to care about the cruelty and judgment of others.

The best way to do this is to pity them. Pity the people who are so unhappy in their own skin that they must torment you in yours.

Another way to get over the fear of judgment in a workout setting, and gym anxiety, is to take a workout partner with you who will keep you distracted. Take a friend who will lighten the mood and keep you motivated so you don’t feel so targeted in the gym setting.

Also, when you walk into the gym, put your blinders on. Inside your mind, use a phrase or affirmation that says something along the lines of, “this is for me, not them.” Some of us prefer to use more vulgar phraseology that gives us confidence to walk through the doors and onto the treadmill, but say whatever works for you.

While judgment plays a big role in gym anxiety, so does intimidation. All that equipment can be a formidable sight. Even the terminology that explains which muscle groups this or that machine works can be confusing. If this is the case, it would be beneficial to go with someone who knows the equipment well, or hire a personal trainer for at least a few sessions so you can learn the equipment.

Many gyms offer a few free personal training sessions as a bonus for signing up with them. Take advantage of this, and choose a trainer who will not only explain things in a way that makes sense to you, but someone who will make you feel motivated and comfortable in the gym setting. Thus, lessening your gym anxiety drastically.

There are specific group workout classes that offer core- strengthening exercises with use of the equipment. These classes are free with membership, and you will be able to work side-by-side with people who are at varying levels of fitness, along with a teacher who is especially skilled on the machines.

For the most part, however, most of the gym anxiety comes from the fact that we just don’t like to feel like we’re being harshly critiqued

based on our weight or looks.

https://www.youtube.com/watch?v=SWESKYhETmQ


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We lose steam, motivation, and self-confidence at the first dirty look we get as we walk through the gym, and that can seriously impact our ability to have a good workout, and to continue to return to the gym. Humiliation and rejection in a social setting is terrifying for a lot of us.

You can avoid this kind of gym anxiety in several ways, aside from what was mentioned above:

◉ Go at off-peak hours, when the gym is not so packed

◉ Create an outdoor workout routine, this is a great time of year to start hiking, biking, and brisk walking

◉ Bring your gym home. If you have room, get some exercise equipment and work out in the comfort of your own home.

◉ Choose a gym that you are comfortable with: all male/female, big or small, chain or family owned. The idea is to pick one that feels right and comfortable, as well as one that offers what you want.

◉ Finally, congratulate yourself for making this decision.

It takes courage and outstanding will power not only to make the decision, but to look for ways to overcome the gym anxiety that comes with joining a gym.

Believe in yourself. Nobody will be as great as a motivator or discourager as the voice inside your head, so make sure the voice is a healthy one.


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Ch 6: Overcoming Relaxation Induced Anxiety

Chronic social anxiety is a broad term describing a variety of anxiety symptoms and categories.

One of these categories is labeled relaxation-induced anxiety

(RIA), which is a phenomenon that occurs in people who have an anxiety attack when they try to do something relaxing. For example, someone who tries to meditate may find they become more frustrated and antsy because they can’t control their thoughts.

Before discussing this newly labeled wonder, let’s take a brief look at what a chronic anxiety disorder actually are, the symptoms of an anxiety attack, and why some people with the disorder find that relaxation can actually exacerbate the issues. Fortunately, too, where there’s a will, there’s a way and it’s possible to overcome relaxation-induced anxiety with a bit of will power and the help of loved ones and professionals.

What is Chronic Social Anxiety Disorder? Chronic literally means incessant or never-ending. Generalized anxiety disorder is a chronic condition that is characterized by extreme, irrational, and often uncontrollable worry. It starts with that heavy feeling of apprehension when you expect a certain situation or activity to go badly.

Anxiety is not usually about what actually happens, but what the person thinks will happen. These are generally based in negative thinking and pessimistic speculation.

Anyone with an anxiety disorder has likely been given every piece of advice they can handle from changing diet and exercise routine to practicing meditation to trying acupuncture or spa treatments to help them control anxiety symptoms. Sadly, however, many people find that these relaxation methods only exacerbate their symptoms and make life unbearably worse than just dealing with the symptoms in their own way.


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There is a difference between a chronic anxiety disorder and “normal” worry. Everyone has doubts and worries in everyday life. It’s perfectly natural to be anxious about a test, an interview, a presentation, finances, etc.; however, the difference is that with an anxiety disorder the thoughts are intrusive, excessive, debilitating, and persistent. Symptoms disrupt daily activities and the ability to function and make decisions.

What are the Symptoms of Anxiety? Anxiety symptoms range from person to person depending on severity of their condition and what kind of anxiety they have. Not every person will experience the same group of symptoms, and many may not even realize their symptoms are actually representative of an anxiety attack. Some people may experience just one or two symptoms, while others may carry a constellation of them.

Generally speaking, however, other than the intrusive thoughts and doubts, other common anxiety symptoms include, but are not limited to:

◉ Pervasive feelings of dread Irritability and edginess Feeling out of control ◉ Difficulty with focus and concentration ◉ Procrastinating because of apprehensive thoughts about the outcome ◉ Avoidance behaviors ◉ Nausea, vomiting, and stomach cramps Feeling jumpy and scared for no reason ◉ Shakiness and trembling ◉ Having tight muscles that begin to hurt after a while Difficulty falling or staying

asleep

Why Relaxation can Cause an Anxiety Attack It is important to note here that you don’t have to have generalized anxiety disorder or even any other chronic anxiety condition to experience relaxation-induced anxiety. In fact, there are millions of people who suffer with symptoms without being diagnosed.

We are finding that in our fast-based, chaos-driven culture, it is becoming more and more difficult for people to be able to sit in stillness and achieve a calm state of mind without feeling overwhelmed by worry and intrusive thoughts. However, for the most part, those who experience any of the above anxiety symptoms while trying to relax probably have an underlying chronic disorder.


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Relaxation-induced anxiety happens when activities that are supposed to be calming trigger worrisome thoughts that have a

snowball effect into a general anxiety attack.

Things like taking a vacation, listening to music, doing yoga, or meditating may cause muscles to tense, the heart to race, and excessive feelings of frustration in someone who has this condition. Furthermore, after suffering from a few anxiety attacks while trying to relax, one will develop an irrational fear of relaxation or any activity that is supposed to help calm them down.

Additionally, those who have relaxation-induced anxiety may also experience fear just after they becomes relaxed. Like a sudden feeling of, “oh my goodness, I have too much to do to be sitting here!”

In this sense, many people with relaxation-induced anxiety find that they are in fact able to relax, but that anxiety symptoms and fears occur just after they reach a calm state of mind. This is what develops into the fear of relaxation.

For people with this condition, relaxing activities have the opposite effect – they wind the person up rather than down. A survey developed to examine this phenomenon showed that people who developed a fear of relaxation were usually afraid of what thoughts would run through their mind when they quieted down, as if they were afraid of the memories and the emotions that would arise as a result of the thoughts.

Additionally, many were afraid of the social ramifications of relaxing like people thinking they were lazy or out of control. They also didn’t

like the feeling of not relaxing “correctly.”

Relaxation-induced anxiety is not yet listed as a diagnosable anxiety disorder, but there are symptoms that resemble an anxiety attack that are a direct result of trying to calm down. Since there is no clinical diagnosis as yet for this condition, overcoming it is left up the individual, family, friends, and maybe even counselors or support groups.


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How to Overcome Relaxation-Induced Anxiety Disorder If you don’t have an underlying chronic anxiety disorder already, then learning to overcome relaxation-induced anxiety may prove to be a bit more difficult because you don’t have the support or coping techniques learned through a trained certified CBT life coach.

Generally speaking, counselors who specialize in anxiety disorders are more capable of teaching these coping mechanisms than any online article; however, we do have some ideas of things that could work based on our own research into the condition, as well as personal experience. Clearly, the traditional relaxation methods like meditation, music, exercise, etc., are not going to work for this condition, so it’s time to take an unconventional approach. First, try a distraction method while doing a relaxation activity. For example, if you want to use meditation, chant a mantra while sitting still and breathing. You can use ancient Sanskrit mantras or one you create yourself like “I am successful,” or “I am happy and healthy.”

Other distraction methods could be jogging or running while listening to music, singing and dancing while cleaning the house, etc.

Achieving a peaceful state of mind is not about stopping thoughts, but about enjoying them.

If the distraction method doesn’t work and you are still having anxiety attacks from trying to wind down, try a completely different activity like reading, writing, painting, or other creative outlet that you haven’t tried yet. If you find you are constantly experiencing symptoms and you don’t already have a counselor, it may be time to seek one for support and guidance on how to handle anxiety symptoms.

If your fear of relaxation is caused more by your fear of what other people will think of you or of what your own thoughts will reveal about yourself, then it’s time for spiritual healing. Whether you are Christian, Jewish, Muslim, Pagan, Buddhist, Atheist, or whatever else, you must learn to accept yourself fully before you can learn to be at peace in everyday life.

http://www.anxietykey.com/guided-meditation-for-anxiety/


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Ch7: Living With Social Anxiety

When you struggle with an anxiety disorder, all you really want is to feel 'normal' again. You hate the idea of arranging your life in a way that constantly takes a detour around your fears. But your mind tells you that it's necessary, so it must be right or else danger might be lurking around the corner. If you know me personally, you would know that fear kept me isolated in my house for 31 days straight during my own anxiety disorder. Sure I got some fresh air once in a while when I felt like my dizziness and hyperventilating sensations of anxiety crept up on me, but for the most part I didn't nudge.

As I Look Back I Truly Marvel At The Power Of Our Minds We hear inspirational quotes about the mind on a daily basis from all corners of the social media world, but rarely do we tend to give it more than 5 seconds of our attention. The funny part is, one of those quotes could be enough to completely turn your fears and anxieties around. That's no exaggeration either. Let's take one of those excellent quotes as an example:

"Everything You Want Is On The Other Side Of Fear" Brilliant. Thank you Mr. Jack Canfield for sharing that by the way. Now most people would see a cool image in the background, and this nicely worded excellent quote just in front of it. Then they would see how this could be true in their own lives, followed by thinking about all the reasons why they wouldn't be able to accomplish the systematic steps in order to start creating the change they want.

We most certainly live in a world revolves around scanning and continuing. I for one am extremely surprised that you're still reading this post, most people would have just scanned the bolded areas, and moved on to find new information on what they needed elsewhere.

http://anxietyexit.com/about-me/

http://anxietyexit.com/about-me/


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That Deserves A Pat On The Back, So Go Ahead... Anthony Robbins was right when he said; 'everything starts with a decision.' Rarely do we take the time to make that decision though. We're stuck in a world run by fear and anxiety because we simply don't believe there is another way. But one tiny decision, one tiny ounce of dedication towards wanting more from life, is all we truly need in order to see things in a whole new light.

Now All Of A Sudden When You See That Quote Somewhere Else That Reads 'Everything You Want Is On The Other Side Of Fear,' You

Begin To See How That Quote Can Be Used Towards Some Aspect Of Your Life.

But there's one small problem once you've made that decision, that problem is the fear of the unknown. A world that is foreign to you. A world that is unpredictable in nature. This place is a place few ever THINK of going, let alone physically attaching themselves to. But to you, the one living in fear and constant anxiety I say this:

What Do You Truly Have To Lose By Making A Decision, And Taking A Step Into A New World? You're Basically Breathing Without Truly Living Right Now Anyway!

Once I realized this, my whole world changed. I was truly a dead man walking, I wasn't truly living not even close to it. I spent a minimum of 2 days a week in the emergency room trying to figure out what this new sensation of anxiety was, I spent 31 days in my own house thanks to my agoraphobia, and I pushed each and every friend and family member away from my life because who truly wants to be around someone who whines about their life 24 hours a day. I had absolutely nothing to lose by working on creating this mental shift within myself, nothing. I had already lost everything.

This Should Be The Driving Factor If You Have Fear And Anxiety Running On Auto-Pilot Within You

I'm telling you right now, time is precious. Time is all we have. At the end of your time, I don't want you to have a bucket list of 50 things that you always wanted to do, that you weren't able to do due to what your thoughts have been feeding you. It's just not right. In fact, it's a sin! Life after anxiety is wonderful, and you deserve to live that way even though right now you may think differently.

http://www.anxietykey.com/2013/08/18/the-evolution-of-agoraphobia/


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This is not a battle against some outside force, this is simply a battle within you, with yourself. But here's the most important question to ask yourself right now;

Are You Moving Closer Towards The Things You Want To Achieve, Or Moving Farther Away From Them?

Through The Anxiety Guy 1 on 1 mentoring services, I try to make many people understand that setbacks are inevitable. Everyone has them. But they've already made a decision, and they are committed to seeing that decision through each and everyday until they are free from the cuffs of anxiety. They understand that 2 steps forward and 1 and a half steps back, is still progress.

Most people in this world we live in though, would rather die than think. The thought of consciously picking which thoughts to accept, and which thoughts to let go in itself is a massive effort. I get it though, I truly do. But what I also 'get' is that we can in fact see the world in a whole new light. We can see a quote such as the one Jack Canfield gave us a few moments ago, and see the possibilities rather than the hardships, we can see the incredible possibilities of being able to get on an airplane and see Rome once and for all, and finally:

We Can See The Incredible Potential We Have By Being Able To Give Back To Those People Who Have Cared So Much For Us In The Very Near Future

In closing this post, here's the message I want you to get; know your potential! Understand that this stale life you're currently living due to anxiety is temporary. You might not believe that now, but one day you'll see it. I just hope that day for you is today, and you take the words written in this post with you today towards creating a better tomorrow for you, and the people who care for you.


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Ch 8: 10 Secrets Of Overcoming Social Anxiety Starting Today

A few years ago I was able to put an end to my severe social anxiety naturally... A condition that leaves millions of people in the dark and completely confused. Since my recovery from severe social anxiety, I've dedicated an enormous amount of time studying the people who have stopped severe health anxiety naturally through the end the anxiety program, as well as on their own.

I want to share with you here some of the 'secrets' that natural recoveries do not do, and how these habits have helped them to overcome their anxiety condition naturally once and for all. Deeply understanding these things will go a long way towards ending your own severe health anxiety condition as well.

So here we go with the 10 things severe health anxiety recoveries do not do:

1. They don't surround themselves with negative people - Negative people are plain and simply toxic, and do nothing for your progress through severe anxiety. The sooner you weed these people out of your life, the sooner you'll begin creating a shift within you.

2. They don't constantly look up their new symptom of anxiety online after social interactions - I am guilty of this one for a long time. The all-knowing Internet has many positives, and a few negatives. The negative for you the health anxiety sufferer, is that it's time to stop turning to Google for answers to your new symptoms of anxiety. Hard at first, worth it in the end.

3. They don't look for instant results - Being caught up in the severe anxiety cycle can lead to checking in to see if you're feeling better, all the time. The correct mindset is to not have any expectations on when recovery will be achieved, and keep thinking progress over perfection.


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4. They stop scanning for the bad, and begin focusing on the good - This one is a little tricky, but successful people who have ended their battle with anxiety have found a way to stop scanning for the bad in everything. I suggest that whenever you hear a compliment, accomplish something worthy, or do something that makes you feel good that you take 10 seconds to fill yourself with gratitude for that accomplishment. Soon you'll be able to stop scanning the bad, and begin scanning the good instead.

5. They don't turn to a doctor for answers each and every time a new challenge comes up - Can I just come out and say it please? Ok, doctors suck at mental health. You can't blame them because anti anxiety medications and antidepressants are what they are trained to treat your severe health anxiety with. People who have overcome social anxiety naturally have stopped calling their doctor when some new challenge pops up, and this should be a priority for you as well.

6. They stop playing the victim card when speaking to others - Here's a great quote: 'The definition of insanity is trying to get a different result, doing the same thing you've been doing.' Stop playing the victim card, you are better than that. The cycle of anxiety is here today, but in order to be gone shortly you must stop telling people about your condition. A great habit to build starting today.

7. They don't speed through life - A common trait I've found helping people with social anxiety is that they stop speeding through life. They say that it only adds to their anxiety levels when they eat fast, drive fast, walk fast etc. Consciously take a look at whether or not your life is speeding by, and take steps to slow down.

8. They know the difference between good advice and bad advice - Most people don't know what it's like living with social anxiety, and being a full time scarecrow. So it's only right that they can't give you the advice and direction you need. Make sure you take some time to look back and separate the people who have been in your anxious shoes, and are giving you good solid advice, compared to those people who do care about you, but are only feeding the health anxiety fire.

Thinking you know what others are thinking about you, is adding to your stress and anxiety greatly.


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9. They stop avoiding everything that they fear - Sometimes one brave step can create some incredible confidence and momentum. Talking back to your body zaps to let your subconscious know that YOU know, this is caused by your anxiety. Taking a drive around the block when you couldn't even stand to look at your car out of fear. Or even something as small as drawing a picture of your greatest fear and hanging it up on your bedroom wall, can take you out of fear and panic and into a more comfortable world. In the end, don't avoid everything you fear if you want to stop your health anxiety naturally.

10. They fully understand that they actually cannot read other people's minds - You are not a mind reader, so stop thinking you know what others are thinking about you. Becoming socially acceptable is a big reason for heightened social anxiety in today's world. The sooner you understand that most people have their own worries they are working on, the sooner you'll start releasing the fear and tension built up by trying to 'fit in' to the world.

I'm so happy to be able to share these findings with you here today. Why? Because this type of knowledge truly can be difficult to find through today's first line of treatments for severe social anxiety.


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Final Words:

Brushing off the negative and unhelpful comments of others takes practice. The majority of the world lives in a constant trance like state, accepting and reacting whatever negatives are said to them. The truth is, once you accept that those words of others are solely linked to feelings such as jealousy, we start to realize that there's more to those hurtful comments then we realize.

This inspiration against social anxiety message should start to make you more conscious of the big picture

Life doesn't revolve around what others say and think about you. If your anxiety is fueled greatly by what others say or do, it may be time to start the process of re-evaluation. Once you begin to set that imaginary wall in front of you, you can begin developing a great tool that will only help you reach your greatest goals in your life faster.

I don't know about you but my social life was pretty non-existent during my Anxiety Disorder

What happened to that fearless outgoing man I once was I thought to myself. Agoraphobia which most of the time accompanies a Panic Disorder, is an avoidance of situations and places that could be difficult to escape, or where help may be inaccessible during a panic attack or during scary physical sensations, this could be one of the reasons you tend not to be the social butterfly you wish to be.

The simple thought of going for a cup of tea with a few friends has many potential worries for someone with high levels of anxiety and panic, some of those worries could be will we sit too far from the front door or washroom just in case, how will I be able to socialize and at the same time check in to how I’m feeling just in case something goes wrong, and will others pick up on my worrying and not want to be friends with me anymore, or even worse think I’m crazy? See how everything begins to revolve around how we look in other people’s eyes?

Begin turning your attention from what other people say and think of you, to focusing on turning a certain aspect of your life around. If anxiety is affecting your progress in that area of your life, it may be time to look for a solution that has worked well for someone else, and follow the same path through that mentor.


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HOW TO CONQUER SOCIAL ANXIETY FOR GOOD...3 How To Conquer Social Anxiety For Good Introduction...

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