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Sir/Ma’am, I am really struggling with my social anxiety, and it is affecting my job and daily life. I have both physical symptoms, especially an increased heart rate, and psychological fear of being judged or making mistakes in front of people.
For the physical symptoms, I have been advised Inderal 20 mg, and when my heart rate is controlled, I feel much more confident and comfortable while interacting with people. However, the psychological fear and negative thoughts are still troubling me.
I genuinely want to improve and become capable of working and of humanity, I humbly request you to please guide me with some CBT/ERP techniques or exercises that I can practise on my own for free. Even a few p
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Hi, thanks for reaching out. I can understand how difficult it becomes when you know your heart rate is making you uncomfortable, and then you also start worrying about being judged or making a mistake.
Inderal may help with the physical symptoms, but the fear of judgement needs to be worked on separately. Try starting with small exposures. For example, intentionally speak up once in a meeting even if you feel anxious. Don’t wait for the anxiety to disappear. Let yourself feel it and still do the activity.
Afterwards, instead of analysing “How did I look? Did they notice I was nervous?”, ask yourself “I was anxious, but did I manage to do it?”
This is how CBT gradually teaches your brain that anxiety is uncomfortable, but you can still function with it.
If you want to take online therapy sessions, connect with me on nine two six six seven two six zero six five.
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Hey , It takes courage to accept and seek help . I am glad you decided on the same . thus it must be frustrating to experience this when all you want is to not experience the anxiety .
Unfortunately , as much as i would like you to make it better on your own . Sometimes we need a new perspective and a professional does exactly that . To see patterns , recognise what's working and what's not because healing isn't a one size fit all . To understand that pattern and find what's working i suggest you to connect with a psychologist who would help you understand that with a goal to make you regulate better and hence discover tools that would help you deal in such situations.
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"Hi there, I understand that seeking help can feel overwhelming, but you’ve already taken the first brave step. I can guide you with a clear treatment plan tailored just for you, so you can feel better and regain control over your life. You can reach me directly on WhatsApp for quick support on seven zero eight two zero two two zero six two."
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Dr. Balram Patidar
Psychiatrist
12 yrs exp
Indore
As you said, once you gain better control over your heartbeat and other physical symptoms, you naturally start feeling more confident. So, for now, try to focus primarily on learning to control your somatic symptoms of anxiety.
You can practice techniques such as JPMR (Jacobson’s Progressive Muscle Relaxation), autosuggestion, slow breathing, and other relaxation techniques regularly.
The aim is not to fight or suppress every sensation, but to learn that these physical symptoms are uncomfortable yet manageable and do not need to control your behaviour.
Once you become more comfortable with and confident in managing your somatic symptoms, you will probably find that your overall anxiety also becomes much easier to control.
Next Steps
Consult a psychiatrist to find out the root cause.
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Dr. Archana Agarwal
Psychiatrist
1 yrs exp
Bikaner
Thank you for sharing this. I know it isn't always easy to talk about personal struggles, so I'm glad you reached out.
I would recommend a detailed psychiatric consultation to understand the underlying cause and discuss the best treatment plan for you.
If you need further guidance or would like to discuss your concerns in detail, feel free to reach on https://topmate.io/drarchana_agarwal/
I'd be happy to help you.
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Mr. John Zachariah
Psychologist
16 yrs exp
Ernakulam
Consult psychiatrist
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Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.