What Is Social Anxiety Disorder?

Another term for social anxiety disorder is social phobia, and many people don't really know what they mean. Social anxiety is fairly normal, so what makes it a "disorder"? With some examples, it's easier to understand the difference between the terms.

Social Anxiety vs. Social Anxiety Disorder (or Social Phobia)

Nearly everyone has at least a little bit of regular social anxiety, when you get a bit nervous or shy when in social situations. It is especially noticeable when meeting someone new (especially someone of the opposite sex). These feelings are quite common and not really a problem.

The main difference between regular anxiety and phobia is that someone with a social phobia has a much more intense fear of being judged badly by others when in social situations.

A person with a social phobia is extremely self-conscious, feels watched and always worried about how they are being perceived. They can simply never just relax and be social. People with these phobias don't feel able to make a good impression or to have an interesting conversation. They will avoid social situations as much as possible. It can lead to full-blown panic attacks in severe cases.

This phobia can keep people from having a normal life. The constant fear leads them to have very isolated lives as they work to avoid all social contact. It's estimated that anywhere from 3 to 13% of the population have some kind of social anxiety problem.

How Does Someone Develop A Social Anxiety Disorder?

- No one yet knows where social anxiety disorders come from. There are many factors that can contribute to its development, but there is no one single cause. Some possible influences include:

- Negative experiences when growing up. If you were harassed by bullies, were unpopular or rejected by your peers, or had any other type of negative social experiences, it can trigger social phobias later in life. Even just hearing about potential negative experiences from others can lead to irrational fears.

- Grew up lacking social relationships. Anyone growing up in an isolated environment with little opportunity for social interactions is more likely to develop a social anxiety disorder.

- Grew up in a competitive environment. If you always felt the need to be perfect and always in competition with others, that can lead to excessive anxiety in social settings as you got older.

- Your parents have social phobias. It's very easy to pick up social anxiety behavior if you see one or both of your parents have it while you are growing up.

- Your parents placed high value on other's opinions. If your parents taught you to be constantly concerned with the opinions of others, you can develop a preoccupation with how other people see you. This can create more anxiety than usual in social settings.

Symptoms Of Social Phobias

People suffering from social anxiety disorders may have some of the following symptoms, and some may have them all depending on the severity of their phobia. These are some of the physical symptoms:

- Dry mouth
- Short of breath
- Fatigue
- Muscle tension
- Rapid heartbeat
- Stomach pains
- Trembling hands
- Nausea
- Stammering
- Blushing
- Nervous tics
- Mind goes blank
- Sweating
- Panic attacks

Aside from the physical symptoms, there are behavioral traits seen in people with social anxiety disorders as well.

- Very self-conscious
- Afraid of being negatively judged (even by friends)
- Afraid of being mocked or made fun of
- Blushes easily from embarrassment
- Constantly fear what other think
- Can't use public bathrooms
- Very lonely
- Afraid of confrontation or conflict
- Feelings of inferiority to others
- Put themselves down frequently
- Afraid of speaking to people in authority
- Hate introducing themselves to new people
- Hate being the center of attention
- Intense and repeated negative thoughts
- Afraid of eating in public
- Perfectionists, and hate not being able to meet their own standards
- Afraid of phone calls
- Afraid of public speaking or job interviews
- Often turn to alcohol or drugs to ease anxiety
- Suffer from insomnia
- Fear of rejection

People who have social anxiety disorders are in need of real help, but they are unaware how to find this help. They may not even realize that help is available for their problem. Professional help is available, and social phobia are certainly curable with a little effort. If you know someone with a social phobia, let them know that help is out there.


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Conquer Panic Attacks by Understanding the Psychology of Emotion

Panic attacks cripple so many people. I’ve fallen victim to them myself earlier in my life. One theory is that panic attacks stem from the built-up garbage of negative emotions spawned by past traumatic experiences that eat away at the soul and call to you from deep within yourself, paralyzing you and choking the life out of you.

We are apt to think of the emotions as independent from habit. We easily may think of acquiring habits of action, and even of thinking, but we are apt to regard the emotions as something connected with "feeling" and quite divorced from intellectual effort. Yet, notwithstanding the distinction between the two, both are dependent largely upon habit, and one may repress, increase, develop, and change one's emotions, just as one may regulate habits of action and lines of thought.

It is an axiom of psychology that "Emotions deepen by repetition." If a person allows a state of feeling to thoroughly take possession of him, he will find it easier to yield to the same emotion the second time, and so on, until the particular emotion or feeling becomes second nature to him. If an undesirable emotion shows itself inclined to take up a permanent abode with you, you had better start to work to get rid of it, or at least to master it. And the best time to do this is at the start; for each repetition renders the habit more firmly entrenched, and the task of dislodging it more difficult.

Were you ever jealous? I sure was- insanely jealous, in my early relationships with men. This came from a lack of confidence and self-esteem. If you were jealous, too, you will remember how insidious was its first approach; how subtly it whispered hateful suggestions into your willing ear, and how gradually it followed up such suggestions, until, finally you began to see green. (Jealousy has an effect upon the bile, and causes it to poison the blood. This is why the idea of green is always associated with it.) Then you will remember how the thing seemed to grow, taking possession of you until you scarcely could shake it off. You found it much easier to become jealous the next time. It seemed to bring before you all sorts of objects apparently justifying your suspicions and feeling. Everything began to look green - the green-eyed monster waxed fat.

So it is with every feeling or emotion. If you give way to a fit of rage, you will find it easier to become angry the next time, on less provocation. The habit of feeling and acting "mean" does not take long to firmly settle itself in its new home if encouraged. Worry is a great habit for growing and waxing fat. People start by worrying about big things, and then begin to worry and fret about some smaller thing. And then the merest trifle worries and distresses them. They imagine that all sorts of evil things are about to befall them. If they start on a journey they are certain there is going to be a wreck. If a telegram comes, it is sure to contain some dreadful tidings. If a child seems a little quiet, the worrying mother is positive it is going to fall ill and die. If the husband seems thoughtful, as he revolves some business plan in his mind, then the wife is convinced that he is beginning to cease to love her, and indulges in a crying spell. And so it goes - worry, worry, worry - each indulgence making the habit more at home. After a while the continued thought shows itself in action. Not only is the mind poisoned by the blue thoughts, but the forehead shows deep lines between the eyebrows, and the voice takes on that whining, rasping tone so common among worry-burdened people.

The condition of mind known as "fault-finding" is another emotion that grows fat with exercise. First, fault is found with this thing, then with that, and finally with everything. The person becomes a chronic "nagger" - a burden to friends and relatives, and a thing to be avoided by outsiders. My domineering aunt, with whom I shared a first name, was a chronic “nagger”, and she nagged over things that were silly and petty. Once, she threatened to have me arrested because my son’s kitten was “trespassing” on her property! Women make the greatest naggers. Not because men are any better, but simply because a male nagger is likely to have the habit knocked out of him by other men who will not stand his nonsense - he finds that he is making things too hot for himself and he reforms; while a woman has more of a chance to indulge in the habit. But this nagging is all a matter of habit. It grows from small beginnings, and each time it is indulged in it throws out another root, branch, or tendril, and fastens itself the closer to the one who has given it soil in which to grow. The unfortunate recipient of nagging may become the person who can’t get out of bed in the morning, due to being frozen with panic and fear.

Envy, gossip, and starting and spreading scandal, are all habits of this kind. The seeds are in all of us, and only need good soil and a little watering to become lusty and strong.

Each time you give way to one of these negative emotions, the easier do you make it for a recurrence of the same thing, or similar ones. Sometimes by encouraging one unworthy emotion, you find that you have given room for the growth of a whole family of these mental weeds. This is what is thought to create panic attacks.

Now, this is not a “sermon” against the sin of bad thoughts. It is calling your attention to the law underlying the psychology of emotion. Nothing new about it - old as the hills - so old that many of us have forgotten all about it.

If you wish to choke out these habits, there are two ways open to you. First, whenever you find yourself indulging in a negative thought or feeling, take hold of it and say to it firmly, and vigorously, "CANCEL! CANCEL! CANCEL!" It won't like this at first, and will bridle up, curve its back and snarl like an offended cat. But never mind - just say, "Scat" to it. The next time it will not be so confident and aggressive - it will have manifested a little of the fear-habit. Each time you repress and choke out a tendency of this kind, the weaker it will become, and the stronger your will becomes.

For more information on overcoming panic attacks and other negative emotions, please visit the links in my resource box.

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Anxiety Attacks - 5 Tips How To Improve Your Self Esteem and Reduce Your Fears!

For so many of us, the fear creeps up and takes a hold. Suddenly, we feel our heart rate accelerate and our breathing become quicker. We feel uncomfortable sensations coursing through our body and become even more frightened.

We are so consumed by the physical manifestations of our anxiety or panic attack that we don´t take the time to analyze what this sudden surge is all about.

Why are we feeling this way, what are we concerned about, and most importantly are our fears based on probabilities or remote possibilities?

We don´t take the time to analyze our attacks because who could possibly think about anything other than whether our body can survive this latest and greatest assault by our anxiety demon. While it may seem impossible to analyze our fears away, you need to try to take the time to do it. Doing so begins with reminding yourself that your body and your mind can survive the physical manifestations of your anxiety symptoms.

You are not going to go into cardiac arrest. You are not going to stop breathing. You are not going to lose all sensations and feeling in your body. If you´ve had more than one panic attack, this may be easier for you to tell yourself. You have already survived multiple panic attacks and while the episode may have been scary, you are none the worse for wear physically.

Your body was designed to have this happen; having an adrenaline surge is a natural response and one that your body can spring back from without difficulty. Since you aren´t going to die, you can actually take the time to analyze the basis of your panic attack or anxiety symptoms.

Usually, the trigger was building up over a course of hours, days or weeks. In these times of economic turmoil, many of the panic attack triggers revolve around financial uncertainty. A fear that you might lose your job, that you won´t get hired somewhere else, that you won´t have as many things, or that your family will be poor.

All of these worries are genuine but if you think about them more thoroughly you will realize the answer to all these potential pitfalls is SO WHAT! If you are worried about losing your job or have already lost your job, this isn´t a new found status. At some point in your earlier life you were unemployed.

You somehow managed to find a job once and you will do so again. So what if you don´t have as many things or make as much money? Life and happiness are not based on possessions. Some of the unhappiest people I know are also the richest. Money is not a guaranteed route to happiness and you shouldn´t let it determine your self worth.

Having a high self worth or high self esteem is central to dealing with your anxiety problems. People with high self confidence and a high regard for themselves and their abilities tend to have less problems with anxiety and panic. This makes intuitive sense but you can´t just conjure self esteem out of nowhere.

People with low self esteem tend to think of life in terms of what they don´t have, rather than what they do have. They aren´t rich enough, smart enough, and pretty enough. Building up your self esteem is a process but it is something that can certainly be accomplished and it will help you deal with your anxiety.

How do you enhance your self esteem? Here are some steps to boost your feelings of self worth and give your more confidence about your life.

1. Accept what bring to the table as well as your own limitations

This seems simple enough but so many people have a hard time doing it. If you are 5´5´´, you are not the next Lebron James, no matter how much you wish it were so. If you can´t carry a tune, you are not going to star in a musical on Broadway.

Accept your limitations and appreciate what you can do. You may not be able to carry a tune but you may be a whiz in math or be an eloquent speaker, or have a sympathetic and understanding heart. These are important abilities or traits that can be built upon to find your own niche in life.

2. Find Your Value

Appreciating what you bring to the table and your own abilities will help you find your value in this world. You may not be indispensable on the basketball court, but you may be in the science lab or in the operating room, or educating children.

There are so many places where you can find pride and a feeling of self worth. You don´t have to have your name in lights to experience the appreciation of others and feel good about yourself and what you do.

3. Be Realistic About Your Goals

It´s important to dream big and set your sights high but you don´t want to set yourself up for disappointment. You are not going to become a CEO of a Fortune 500 company in one year. However, you might be able to get a job at one and work your way up.

4. Work Hard and Feel Good about Your Accomplishments

Working hard reaps rewards. Its just the simple truth, you get places and get noticed when you put the extra effort in. When you do get recognition, appreciate it and celebrate it. Celebrating your accomplishments is a great way to build up self esteem.

Recognizing that you earned that promotion, that raise or that congratulatory pat on the back is an important part of feeling good about yourself and reducing any anxiety you might be experiencing as you work towards your goals.

5. Remember You Are Special

This isn´t just some hokey line, it´s the truth. Each of us brings something special and unique to this world. If you have children, all you have to do is look into their eyes to realize how special you are. Let your whole life, not just your job, determine how you feel about yourself. Believe in your ability to accomplish what you desire and beat back that anxiety and panicky feeling that threaten to undermine your happiness.


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Flatten your Abs

I don’t have much of a problem with belly pouch or bulge, since I’ve been doing situps or crunches for most of my life. But most of you have not, so you might benefit by my experience. I know a small excercising trick that can literally whittle your waistline and work your abs at the sametime. If you work dilligently at it, that is.

Here is my trick: lie on your back with your knees bent, feet resting on the floor, bend your right leg sideways and rest your right ankle on your left knee. Link your fingers behind your head and situp, twisting your torso as you do, so that your left elbow touches your right knee. Then lay back down and repeat 20 times. If you’re a beginner at abdominal excercise you may want to work your way up slowly, starting with five everyday and each week adding one on.

Do this excercise with both legs, resting your left ankle on your right knee as you repeat the selected amount of crunches.

I took my waist down an inch doing this excercise, and I’ve never gone back up. For more info on how to get really flat abs visit: http://hop.clickbank.net/?workgirl15/davidfit
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Anxiety and Panic Attacks: This Truth will set you free.

Unlike too many people on the Internet, I don't claim to have discovered THE CURE for panic attacks and other anxiety states. I do offer you a beautifully simple insight into panic which will change your reaction to it. Immediately you'll start you on the path to calm. The insight?



"Accept your panic symptoms and Â….they'll go. Fight them, and they'll intensify."



Look at that word 'intensify'. It's about tensing up. Becoming worried and even more panicky aboutÂ….what? Your feelings of panic. Once you really genuinely realise that they're only feelings, you'll also come to accept that they can't harm you.



Yes, I know you don't want them.



Yes, I know that those fear symptoms can make you very, very uncomfortable.



But tell me this, my sweet one, "in the past, has tensing up and worrying even more about feeling panicky helped those feelings to dissipate?" Your answer? I know it's NO.



Just so you're very clear: tensing up and fighting your symptoms of panic help did not help you in the past. Tensing up will NOT HELP YOU today. It won't help you in the future.



One person selling his e-book on the Internet claims that this 'float with your panic' insight is his unique discovery to send panic away. The truth? The truth is that we've known for decades that instead of fighting panic and tensing up, you must do the opposite. More than three decades ago, the Australian General Practitioner the late Claire Weekes advised people that instead of fighting panic and tensing up, they should float into their panic, and welcome it like an old friend.



From my counselling practice, I know that you know there's nothing to fear. At a rational level. At an emotional level, you still feel overwhelmed. For many of you, the fact that you can't explain why you feel so terrified is often the most upsetting.



Fear of fear itself

Once you accept that there is no real danger, you'll see that your real and lingering fear IS THE FEAR OF THE PANICKY FEELINGS. If you let those inappropriate messages of fear come and do their worst, you'd learn how to send those fears packing.



So to summarise: When your pulse races, your heart pounds, do the opposite of what you normally do. Do this:



STOP !



SMILEÂ… even though you mightn't want to



B R E A T H EÂ… D E E P L YÂ…



O B S E R V EÂ…



OBSERVE YOUR FEARÂ…almost as if you were observing a movie.



OBSERVE IT FLOATING AWAYÂ…



Mimic Mother Nature – flow with the hurricane

Just as the grass and the trees sway with the wind, rather than rigidly resist it, let your fear feelings come. Then, just observe what happens as if watching a science experiment.



You might want to practise that simple approach at home a few times. You'll soon see how well it works. I know you can make yourself feel great fear. Bring back those memories of your last panic episode. Right now. Recall every detail. Feel those fear symptoms and nowÂ…. just accept them, just observe them.



That's right. I'm not saying TRY to do anything. I'm not saying try to relax. I'm not saying try to divert yourself from your fear-filled thoughts.



I am saying – do absolutely nothing. Accept your feelings, without struggling, without wishing them away, without tensing.



Use of diversion

If you normally use various tricks to divert you from the intense feelings of fear, please reconsider that tactic. It may help in the short term, but all those tactics (counting backwards, counting bricks, etc), keep you imprisoned in what Dr R Reid Wilson calls 'the panic cycle'. They can become habits, and as difficult to break as the panic cycle itself. Please visit Dr Wilson's wonderful website for more information: http://www.anxieties.com



When you recognise your inadvertant role in your own panic episodes, you're 90% closer to the solution, to a life without panic attacks. Next time you feel the first fluttering of fear and panic follow the simple steps above.



If you've been experiencing anxiety and panic for a while, I have to let you know that it's your fear of the fear-filled symptoms that feed your panic, and keep it alive in your life. You are a major part of your problem. But you're also the total solution.



It's all in the mind - your mind

As I point out in my self help e-kit Calming Words, if you feel terrified standing in that queue at the supermarket, or sitting in the middle of the row at the cinema, the feelings you feel are fine. They're a perfect reaction toÂ…danger. Where none exists.



Your mind sent the wrong message "danger, danger" to your body. Your body has then had the right reaction to that danger message – it's sent the adrenaline surging to get you out of danger. To end with the good news: those messages can be rewritten, re-learned. That's why I wrote Calming Words (http://www.calmingwords.com)!








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