Nervousness. Problem and treatment!

1. Shout it out Talking to a trusted friend is one way to cope with anxiety. But there’s something even better than talking: screaming at the top of your lungs. As a kid, you were probably taught not to shout and told to use your “inside voice.” But as an adult, you can make your own rules. So if you’re dealing with pent-up frustrations and anxiety, let it out. This doesn’t mean putting fear in others so they feel on edge like you. We’re talking about a healthy release of emotions in a controlled environment. The more you fight anxiety, the more overwhelming it can become. Instead, embrace anxiety as a part of your life, and then let it go. Scream at the top of your lungs, punch a pillow, stomp your feet, or pound your chest. Do whatever helps you get it out! One Los Angeles-based yoga teacher even developed a class called Tantrum Yoga that encourages yogis to try these unconventional methods as a way to release emotion that “gets stuck in our bodies and could turn into stress, disease, etc.” 2. Get moving Exercise is probably the last thing you want to do when your mind’s in overdrive. You may worry about post-workout soreness and being unable to walk or sit for the next two days. Or your mind might go to the worst-case scenario and you fear overexerting yourself and having a heart attack. But in reality, exercise is one of the best natural antianxiety solutions. Physical activity raises endorphins and serotonin levels to help you feel better emotionally. And when you feel better on the inside, your entire outlook improves. And because your brain can’t equally focus on two things at once, exercise can also take your mind off your problems. Aim for at least 30 minutes of physical activity three to five days a week. Don’t think you have to struggle through a painful workout. Any type of movement is good, so put on your favorite jam and move around the house. Or grab a mat and break out into your favorite yoga poses. Break up with caffeine A cup of coffee, chocolate, or an ice-cold Coke might help you feel better. But if caffeine is your go-to drug of choice, your anxiety could worsen. Caffeine gives the nervous system a jolt, which can boost energy levels. But when under pressure, this nervous energy can induce an anxiety attack. Now, the idea of giving up your favorite caffeinated beverage might raise your heart rate and induce anxiety as you read this, but you don’t have to stop cold turkey or give up caffeine completely. It’s all about moderation. Rather than four cups of coffee a day, scale back to one or two normal-sized cups a day —normal as in 8 ounces, not 16 or 32 ounces. Give it a test run and see how you feel. As you wean yourself, slowly introduce other beverages into your diet such as decaffeinated herbal tea, which can calm your mind and nerves. 4. Give yourself a bedtime With your busy schedule, there’s no time for sleep, right? Some workaholics brag about only needing three or four hours of sleep a night, as if to say, “I’m more determined and committed than everyone else.” But no matter what you might tell yourself, you’re not a robot. Humans need sleep to function properly, so unless you beamed in from some nearby planet, this also applies to you. Whether you deal with insomnia, purposely limit your amount of sleep, or you’re a self-professed night owl, chronic sleep deprivation makes you susceptible to anxiety. Do yourself (and everyone around you) a favor and get eight to nine hours of sleep every night. Develop a bedtime routine to read a book or do something relaxing before bed. The better prepared you are to get a good night’s sleep, the better quality of sleep you’ll have, which leads to a better morning as well. 5. Feel OK saying no Your plate is only so big, and if you overwhelm yourself with everyone else’s personal problems, your anxiety will also worsen. We’ve all heard the adage, “There’s more happiness in giving than receiving.” But nowhere in this sentence does it say you should sit back and let others infringe on your time. Whether you’re driving someone around on errands, picking up their kids from school, or lending an ear about their problems, you’ll have little strength to care for your personal affairs if you spend almost all your energy caring for others. This doesn’t mean you should never help anyone, but know your limitations, and don’t be afraid to say “no” when you need to. 6. Don’t skip meals If anxiety causes nausea, the thought of eating food is as appealing as eating dirt. But skipping meals can make anxiety worse. Your blood sugar drops when you don’t eat, which causes the release of a stress hormone called cortisol. Cortisol can help you perform better under pressure, but it can also make you feel worse if you’re already prone to anxiety. The fact that you need to eat doesn’t justify stuffing just anything in your mouth, so this isn’t an excuse to overindulge in sugar and junk food. Sugar doesn’t cause anxiety, but a sugar rush can cause physical symptoms of anxiety, such as nervousness and shaking. And if you begin to obsess over a reaction to sugar, you could have an out-all panic attack. Incorporate more lean proteins, fruits, vegetables, and healthy fats into your diet. Eat five to six small meals throughout the day, and avoid or limit your intake of sugar and refined carbohydrates. 7. Give yourself an exit strategy Sometimes, anxiety is due to feeling out of control. You can’t always be in the driver seat of your life, but you can take steps to identify your triggers and cope with circumstances that cause anxiety. Does the thought of going into a social situation or meeting new people make you want to jump off a bridge? As everyone at a party engages in exciting conversations, maybe you see yourself holding up the wall and counting down the seconds until you’re put out of your misery. You drove with friends and can’t leave, so you spend the entire night looking like the punchbowl attendant. It’s this fear that makes you decline invitations and sleep through the weekends. But what if you had an exit strategy in place before leaving the house? For example, instead of carpooling with your party animal friends, you could drive yourself. This way, you can leave if your anxiety starts to build and you can’t handle another minute of awkward interactions. The more in control you feel, the less anxiety you’ll have. 8. Live in the moment Other than the words on this page, what are you thinking about right now? Are you worried about a meeting you have next week? Are you stressed about meeting your financial goals? Or maybe you’re obsessing over whether you’ll be a good parent — although you have zero kids and have no plans to conceive in the near future. If you answered “yes” to any of these questions, you’ve just uncovered part of the problem. Like many others with anxiety disorders, you have trouble living in the moment. Instead of worrying about today, you’re already thinking about tomorrow’s problems. And depending on the severity of your anxiety, you might be stressing about yesterday’s mistakes. You can’t control the future, and you can’t borrow a time machine and change the past, so here’s a thought: Take each day as it comes. Not to say you can’t be proactive and head off problems. But don’t put too much focus on what has been and what will be that you create anxiety for yourself. Mindfulness and meditation are rooted in living in the moment and have been proven to ease anxiety. Try practicing for a few minutes a day and increase the duration over time. The best part? You can do it anywhere: in bed, at your work desk, or even on the commute home.

consult Psychiatrist/ Psychologist

What you have described is more than social phobia , it's agoraphobia. Can be handled with counselling.

for online counseling visit www.mindcareservice.com

Hi You feel nervous about meeting someone who you have not met before. It seems like you could have social phobia. Explaining about your anxiety with a psychologist will help you feel better.

Consult a psychologist

You can reach out to me on my Instagram page shivani_naghnoor

Hi Social communication training

Social Phobia

As much as we complain about other people, there is nothing worse for mental health than a social desert. Charles Montgomery When people talk listen completely. Most people never listen.”– Ernest Hemingway To effectively communicate, we must realize that we are all different in the way we perceive the world and use this understanding as a guide to our communication with others.” – Tony Robbins

Hello there I can understand what you might be going through and how you might be feeling. It might be hard for you to socialize. You might also be trying to either avoid or getting nervous in situations where there is crowd. You want to get rid of this problem and move on making new friends and relationships. Don't worry, consult a good therapist or a psychologist as soon as possible. You can also contact me and I will try to help you with the problem. Let's discuss your issues in detail so that you can get towards your solutions. Take care. Stay safe and strong. Everything will be alright. You got this!

Hi Social anxiety disorder, also called social phobia, is a long-term and overwhelming fear of social situations. It's a common problem that usually starts during the teenage years. It can be very distressing and have a big impact on your life. For some people it gets better as they get older. But for many people it does not go away on its own without treatment. It's important to get help if you are having symptoms. There are treatments that can help you manage it.

Consult and contact me for further assistance

Treatment depends on how much social anxiety affects your ability to function in daily life. The most common treatment for social anxiety disorder includes psychotherapy (also called psychological counseling or talk therapy). Psychotherapy Psychotherapy improves symptoms in most people with social anxiety disorder. In therapy, you learn how to recognize and change negative thoughts about yourself and develop skills to help you gain confidence in social situations. Cognitive behavioral therapy (CBT) is the most effective type of psychotherapy for anxiety, and it can be equally effective when conducted individually or in groups. In exposure-based CBT, you gradually work up to facing the situations you fear most. This can improve your coping skills and help you develop the confidence to deal with anxiety-inducing situations. You may also participate in skills training or role-playing to practice your social skills and gain comfort and confidence relating to others. Practicing exposures to social situations is particularly helpful to challenge your worries.