i'm a very introverted person and i have a very hard time dealing with new people or even get awkward with my old friends. im so bad at making new friends and i feel lonely like all the time.
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In my opinion and from personal experience, with such anxiety, the best way is daily exposure. I know it can be hard. However if you set daily goals to force your self in uncomfortable situations it genuinely get better. Anxiety always makes things seem way worst in our minds. If you consistently face you anxiety you can genuinely abolish it. Much love, best of luck
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So before you go publicly to do and presentation or demonstration, you have to first practice it in front of your family for several hours. now when your are in front of the audience, to avoid anxiety, you to also avoid any form to eye contact with your audience, only assume your are still performing in front of you family.
The best way is to have the 'will' to change. It will take time to break free from being an introvert. I, myself used to be like you. I struggled BIG time along the process but need to do it. I participated in many clubs during my high school to university days. Then, I managed to socialize with different sets of people. Now, I am proud to say that I am an ambivert individual.
Deep breathing is one helpful way when you start noticing the anxiety. Diverting your mind to a more calming stuff to do is also another way. But the most important thing is training your mind to acknowledge your anxiety and that it should not kill you. I had bouts of panic attacks before. I usually carry my small brown bag with me everywhere just in case I suddenly experience anxiety attacks in public and have hyperventilation.
you experience public anxiety, there are a number of things you can do to try to reduce your symptoms:
-Identify your triggers. What situations or activities make you feel anxious? Once you know what your triggers are, you can try to avoid them or plan ahead to make them less stressful.
-Practice relaxation techniques. Deep breathing, progressive muscle relaxation, and visualization can help you to relax and reduce your anxiety.
-Challenge your negative thoughts. When you're feeling anxious, your thoughts can be negative and irrational. Challenging these thoughts can help you to feel more in control and reduce your anxiety.
-Expose yourself to your triggers. If you're avoiding situations that make you anxious, you may only make your anxiety worse. Gradually exposing yourself to your triggers can help you to overcome your anxiety.
Here is a comprehensive List that mentions do's and don'ts thus helping you to get over anxiety.
1. Identify your triggers. What situations make you feel most anxious in public? Is it large crowds, speaking in front of others, or something else? Once you know what situations trigger your anxiety, you can start to plan how to deal with them.
2. Practice deep breathing. Taking deep breaths can help to calm your nerves and ease public anxiety. Practice deep breathing exercises at home so that you can do them when you feel anxious in public.
3. Use positive self-talk. Talk to yourself in a positive and reassuring way when you start to feel anxious in public. This can help to calm your nerves and ease your anxiety.
4. Visualize yourself succeeding. When you start to feel anxious, close your eyes and visualize yourself doing what you're anxious about. For example, if you're anxious about speaking in front of others, visualize yourself giving a great speech.
5. Challenge your negative thoughts. When you're feeling anxious, you may have negative thoughts about yourself or the situation you're in. Challenge these negative thoughts by asking yourself if they're really true.
6. Focus on the present. When you're feeling anxious, it's easy to start worrying about what could happen in the future. Instead, focus on the present moment and what you're doing. This can help to ease anxiety.
7. Accept that you're anxious. It's okay to feel anxious. Accepting that you're feeling anxious can help to lessen the anxiety.
8. Take baby steps. If you're feeling anxious about doing something, break it down into smaller steps. For example, if you're anxious about speaking in front of others, start by talking to one person. Then work your way up to talking to a group.
9. Do something that makes you feel good. When you're feeling anxious, do something that makes you feel good. This can help to take your mind off of your anxiety.
10. Avoid alcohol and drugs. Alcohol and drugs can make anxiety worse. Avoid using them if you're feeling anxious.
11. Get enough sleep. Lack of sleep can make anxiety worse. Make sure you're getting enough sleep each night.
12. Eat healthy. Eating healthy can help to ease anxiety. Avoid sugary and processed foods, and eat plenty of fruits and vegetables.
13. Exercise. Exercise can help to ease anxiety. It can also help to improve your mood and overall health.
14. Take breaks. If you're feeling anxious, take a break from what you're doing. This can help to ease your anxiety.
15. Connect with others. Spending time with friends and loved ones can help to ease anxiety. Talking to someone about your anxiety can also help.
16. Do something you enjoy. Doing something you enjoy can help to take your mind off of your anxiety. It can also help to improve your mood.
17. Avoid caffeine. Caffeine can make anxiety worse. Avoid drinking coffee, tea, and energy drinks if you're feeling anxious.
18. Practice relaxation techniques. Relaxation techniques such as yoga, meditation, and deep breathing can help to ease anxiety.
19. Seek professional help. If your anxiety is severe, you may want to seek professional help. A therapist can help you to understand and manage your anxiety.
20. Get treatment for underlying conditions. If you have an underlying condition such as depression, it can make anxiety worse. Getting treatment for the underlying condition can help to ease anxiety.
Dealing with public anxiety can be challenging, but there are ways to manage it. Some strategies include: practicing deep breathing, visualization, and positive self-talk; gradually exposing yourself to social situations; and developing strong coping skills. Seeking support from friends and family, as well as seeking professional help from a therapist, can also be very helpful.
Dealing with public anxiety can be difficult, but there are steps you can take to help manage your anxiety. Start by identifying what triggers your anxiety. Once you know what triggers it, you can start to practice deep breathing and relaxation techniques. Additionally, it can be helpful to join a support group or talk to a therapist to help you cope with your anxiety. Lastly, try to focus on building your self-confidence and remember that everyone feels anxious in social situations.