How to overcome social anxiety disorder

Are you afraid to mingle with people? Afraid to talk to strangers? Do you always try to avoid social events or feel uncomfortable attending any social events? Tremble thinking of public speaking or going on stage performance? Don't want to go out in public? If you have all these symptoms then you are definitely suffering from a social anxiety disorder. 

Image by Gioele Fazzeri from Pixabay

TABLE OF CONTENT

Social anxiety disorder

What causes social anxiety

Why are people suffering from social anxiety

Social anxiety symptoms

How to overcome social anxiety.

Although according to experts there is no medicine to overcome this disorder other than changing the mental state but there is nothing to worry about because this social anxiety disorder can be overcome very easily and I will try to help you to do that completely through this article. 

A person may be anxious sometimes and that is natural but if a person becomes anxious all the time or just thinking about a certain situation then it is definitely a disorder. Feelings of shame or discomfort in the face of various situations are not symptoms of social anxiety disorder, and even some fears are realistic and very normal. Some people are naturally and instinctively reserved and others are more outgoing. Feeling that I am inappropriate to socialize with others or that I will suffer from an inferiority complex if I socialize with others are both included in social anxiety disorder. 

Unreasonable and irrelevant thoughts instill fear in people's minds, and from there anxiety arises. There are many people who tend to overthink things for little reason, especially those with a social anxiety disorder who have almost no reality in their worries. Social anxiety is caused for worry about speaking in public, mixing with people, and attending social events that may lead to negative reactions, hurt self-esteem, be laughed at, or be not accepted by others. The main source of this disorder is in our minds, so medicine has no role in eradicating it from its roots.

Why are people suffering from social anxiety:

There can be many reasons why people suffer from social anxiety but here I have discussed the main causes of social anxiety. 

1) Social anxiety is caused by previous bad experiences, fear of failure, self-doubt, lack of self-confidence, etc.

2) Mental and emotional disorders, and worries are the causes of not only social anxiety but any such disorder. 

3) The disorder can be triggered by negative thoughts, irrational fears, and anger.

4) Social anxiety disorder can start in childhood especially in adolescence due to excessive discipline by parents, not allowing them to socialize with other teenagers, not allowing them to go out of the house, etc.

5) Feeling of lack of social skills deficit. 

6) Low dopamine system activity.

7) Greater amygdala activation. 

8) Rejection by parents and family members again and again.

Symptoms of social anxiety disorder:

We will try to understand the symptoms of social anxiety disorder by dividing them into three parts.

Social symptoms:

1) Avoiding crowds and strangers.  

2) Tendency to keep self at home.

3) Avoiding social events or parties.

4) Tendency to hide self from relatives or strangers when they come home.

5) Feeling uncomfortable and shy when seen by people.

Emotional and behavioral symptoms:

1) Unnecessary fear.  

2) Unreasonable anxiety.  

3) Gradually increasing the anger.  

4) Just hearing about going out of the house will make sweating, will have to urinate repeatedly.

5) Trying to hide self in any situation.

6) Wanting to stay alone.  

7) Sometimes may feel like the mind is blank, forgetting everything.  

8) Feeling irritating.

9) Making excuses for different things.

Physical symptoms:

1) Always talk with eyes down/avoid direct eye contact with others.  

2) Excessive sweating at the sight of strangers.  

3) Increased heart beating. Increased breathing rate.  

4) Dizziness and sometimes headache.

5) Tremors are expected at the thought of being in public or meeting strangers.  

6) Always shy.  

7) Keeping the neck and head tilted.

disorder

How to overcome social anxiety fast:

Social anxiety disorder has a huge negative impact on your friendships, career, relationships, and success. So it is almost impossible to live a normal and meaningful life without getting out of the trap of this disorder. Now let's know how to get rid of this disorder.

Don't judge yourself by the eyes of others:

What people may say, what kind of criticism they may make, whether you look better than others, whether you have more intelligence than others, others may not accept you, and such thoughts of being inferior in your own eyes should be removed from your mind. 

Always keep one thing in mind you are unique in this world, there is no other person who exactly looks like you, or has the same personality and character. Everyone has a uniqueness, you are not exceptional. Be confident in your abilities and yourself, then you will never feel inferior in front of others and can easily blend in with everyone. If you talk to a thousand people, a thousand people see you, then everyone's opinion about you will be different, everyone's judgment will be different, can you be good in everyone's eyes? Never possible! So ignore them. 

Everyone's thoughts are their own, and influencing them creates feelings of guilt, and spreads unnecessary fear, which can exacerbate social anxiety disorder. 

Prepare mentally: 

The best way to protect yourself from a social anxiety disorder is to be mentally prepared. Mental weakness is the source of any anxiety disorder. People become mentally weak by repeatedly talking to themselves about various issues and thinking negatively. The key to preparing mentally to become mentally strong is to break down your weak believing pattern. Our minds are always busy trying to validate/execute our beliefs.

To Break your belief system, first of all, explore the situation that triggers your social anxiety, the exact moment when your anxiety starts. It may be worried about others' judging, maybe before joining a party, by seeing a stranger or thinking about speaking in front of people, whatever it is, identify it well. This trigger situation reactivates our activities, beliefs, and assumptions and creates anxiety, causing our minds to perceive the situation as threatening. And whenever the mind perceives something as dangerous or problematic, it tries to avoid it. A variety of imaginary negative thoughts that go on in the head generate negative feelings that manifest in body language. 

Once the trigger situation of social anxiety is clear, then you have to find your core beliefs about this, such as self-image, intelligence, beliefs about society, other people, family, or any types of negative experiences you have. Based on these your mind distorts and generalizes and assumes any event, leading to increased social anxiety. 

So to overcome your social anxiety you need to break this belief pattern, and to do that follow these three steps.

First, you have to question yourself and ask yourself why you are assuming what you are assuming. Is there any reality to what you think? What happens if you do the thing that makes you afraid or anxious? Whenever you ask your mind such questions, the belief in your mind will start to break.

Secondly, First, consciously face several times directly the situations that cause your social anxiety. Face the situation with your most trusted and reliable person if necessary, it will break your old false beliefs. 

Thirdly, whenever you get the time, imagine and visualize that you are facing your social anxiety directly and doing it more firmly, facing it well, people complimenting you, welcoming you. At first, it will be uncomfortable to think about it but after a while, it will form a pattern in your subconscious mind. Gradually you will gain a lot of confidence and easily get rid of this social anxiety disorder quickly.

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What are the aspects that make a huge difference between extraordinary successful people and ordinary people

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What are you going to learn:

• What extraordinary successful people do.
• What does prevent you from succeeding,
• Example of some ultimate successful people.
• What do successful people avoid?

What extraordinary successful people do is to make themselves feel completely different from ordinary people! What they have done or are doing so that they have reached the pinnacle of success! Or are they at the pinnacle of success from birth? Most people think that everything depends on fate.

Those who have achieved tremendous success are from rich backgrounds! Does money prevent you from succeeding? No, exactly not. For example, first, I would like to say the name of  Halle Berry.  This Oscar winner actress once slept in a homeless shelter. She now has a reported net worth of $90 million.

                                                                                                      

There are thousands of such cases. Howard Schultz, the former CEO and chairman of Starbucks, Co-founder of apple computers' Steve Jobs and Steve Wozniak, the famous British businessman Richard Branson, India's youngest billionaire Nikhil Kamath and more and more.

If the physical disability is a big obstacle to success then I will definitely give the example of Srikant Bolla. The blind man, a resident of Hyderabad, India, was not allowed to sit for the IIT and NIT written competitive exams.  He eventually completed his degree from MIT, US, with a scholarship. After returning from the US in 2012, he founded 'Bollant Industries Pvt. Ltd'., a company where 60% of workers are poor and physically challenged out of 450 employees.

There are also so many examples whose names you may have heard. The world's first armless pilot Jessica Cox, famous scientist Stephen Hawking, and famous deaf and dumb writer Helen Keller. Nobel Prize-winning scientist Albert Einstein. Three-time Golden Globe Award winner The Hollywood heartthrob star 'Tom Cruise', and Arunima Sinha the first Indian amputee to climb Mount Everest with an artificial leg, all these great people and many more belong to this category.

So what environment is our biggest obstacle to success?  Let's look once. Oprah Winfrey has been ranked the richest African- American of the 20th century, and the greatest philanthropist in American history. She was the only black billionaire in the world for a time.

                                                                                       

Winfrey was born in poverty in rural areas of Mississippi. Saying, she was raped at the age of nine and become pregnant at 14, and her son died in infancy.

Johnny Depp's name has been heard by many. In 2012, he was set a Guinness Book of World Records as the highest-paid actor who spent his childhood like a nomad.  He started smoking at the age of 12, drugs at age of 14, and dropped out of high school at the age of 16.

This list includes countless people, including the famous author Victor Frankle, changing Life From Hell to Heaven, and more than 500 award-winning 'Mother of Orphan' Sindhutai Sapkal.

                            

In other words, only education does allow people to be successful! I would say no. A few examples in front of you will clear the picture. Bill Gates and Mark Zuckerberg have established themselves as the richest people in the world.  Both billionaires dropped out of college prematurely. Henry Ford, Founder of the Ford Motors Company, left both home and study at the age of 17 to work as a machinist and carpenter.

Flying Machine Inventor Wright Brothers Never Completed Secondary School Education. If keep saying, the mountain of names will be created.  In this category, there are great people like Walt Disney, Kapil Dev, and Sachin Tendulkar.

So what are the aspects that make a huge difference between extraordinary successful people and ordinary people? What is the key to their success? What they do or have done so that they achieve so much success! We are all curious to know what is in this small percentage of people. Let's find out what they do and what they don't.

The only thing that makes them totally different are their brains, their minds. They utilize the full potential of their brains. They have an extraordinary mindset. They always focused on their goals. They are inspired from within. They have a high level of self-confidence. They are highly self-esteemed. They always use positive affirmations. They have a strong belief system about their abilities. They have a burning desire.

                                                                                 

The following things, they try, to avoid completely:-

• They do not point fingers at others:- They take responsibility for everything that happens.  Never make lame excuses, and never blame others.
• They do not believe in miraculous success:- Miracles will change their lives, they will succeed, but they do not believe in it at all. They constantly take action and upgrade themselves.
• They never bother about their past:- They don't bother themself by repeatedly pointing out past failures. Take lessons from past failures and fill the rest in the black box.
• They should never give up:- Never give up until they reach their goals.  Repeatedly failed but remained steadfast in their goals.
• They are not afraid to take risks:- Ordinary people keep thinking over and over again about the negative aspects of making a decision. Extraordinarily successful people like to take risks. They know 'I can't learn to walk unless I'm on the road'.
• They do not waste their own energy:- They never spend their energy on complaining, worrying, and having negative thoughts.  Ordinary people give more energy to these tasks, they have a complaining mood. Always, it's not or that's is not, it's responsible for it or he's responsible for it, most of the time they are worried about all those matters.
• They are not worried about what others will think or say:- They never bother with what outsiders say or think.  But that doesn't mean they avoid outsiders.  Successful people are always grateful but don't give any importance to criticism.
• They are never jealous of others' success:- If any other person succeeds, they do not suffer from an inferiority complex. They are more motivated by the success of others, are really happy, and even help others to succeed.
• They don't procrastinate:- They always refrain from thinking, 'If not today, then tomorrow'. They like to work on time.

                                                                                     

I can claim very firmly that you have all the qualities, just wake them up and success must come to you. 

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Don't Let Challenges Hold You Back - Embrace Them as Opportunities for Growth!

Introduction:

In life, we often encounter challenges that can make us feel overwhelmed or discouraged. However, it is important to remember that challenges are not roadblocks but rather opportunities for personal and professional growth. By embracing these challenges, we can develop new skills, gain valuable experiences, and unlock our full potential. In this article, we will explore the mindset and strategies needed to turn challenges into stepping stones towards success. Before that you should know ‘why challenges hold you back!’

Why Challenges are Holding You Back!

Challenges can hold you back if you allow them to overwhelm you or if you perceive them as insurmountable obstacles. When faced with challenges, some individuals may feel discouraged, anxious, or uncertain, which can hinder their progress. Additionally, a fear of failure or the unknown may prevent individuals from taking necessary risks or stepping out of their comfort zones. The lack of confidence or a negative mindset can also contribute to the belief that challenges are barriers rather than opportunities.

 

Furthermore, challenges may hold you back if you approach them with a fixed mindset that views failure as a permanent defeat. If you are not open to learning from failures or adapting your strategies, it becomes difficult to overcome challenges effectively. Similarly, if you resist change or cling to familiar routines, you may struggle to navigate through challenges that require flexibility and adaptability.

 

Moreover, a lack of support or isolation can amplify the impact of challenges. Without seeking assistance or collaborating with others, it becomes challenging to find solutions or gain new perspectives. The absence of a support network can make challenges seem overwhelming and hinder progress.

 

Ultimately, challenges hold you back if you perceive them as roadblocks rather than opportunities for growth. It is important to shift your mindset, embrace challenges, and view them as stepping stones toward personal and professional development. By adopting a positive mindset, cultivating resilience, seeking support, and being open to learning, you can overcome challenges and unlock your full potential.

Embracing Challenges: The Path to Personal Growth:

Facing challenges head-on is the first step towards personal growth. Rather than avoiding or fearing challenges, it is crucial to acknowledge them and view them as opportunities to learn and improve. By adopting a growth mindset, individuals can approach challenges with a positive attitude, open to new possibilities and experiences.

 

Developing Resilience and Adaptability:

Resilience and adaptability are essential qualities to navigate through challenges successfully. Resilience allows us to bounce back from setbacks, while adaptability enables us to adjust and find innovative solutions in the face of change. Cultivating these qualities requires a willingness to step outside our comfort zones and embrace the unknown.

 

Learning from Failure:

Failure is an inevitable part of life, but it should not be viewed as a permanent defeat. Instead, failure can serve as a powerful teacher, offering valuable lessons and insights. By analyzing our failures and understanding the reasons behind them, we can make necessary adjustments, grow stronger, and improve our chances of success in future endeavors.

 

Stepping Out of Your Comfort Zone:

Growth rarely occurs within the confines of our comfort zones. To truly embrace challenges, it is important to be willing to take risks and explore unfamiliar territory. By pushing our boundaries, we expose ourselves to new ideas, experiences, and opportunities for growth. Embracing discomfort becomes a catalyst for personal and professional development.

 

Cultivating a Positive Mindset:

Maintaining a positive mindset is crucial when facing challenges. Instead of dwelling on the negatives, focusing on the possibilities and potential outcomes can help us find creative solutions. By reframing challenges as opportunities, we shift our perspective and empower ourselves to overcome obstacles with determination and optimism.

 

Seeking Support and Collaboration:

Challenges are not meant to be faced alone. Seeking support from others who have faced similar challenges can provide valuable insights and guidance. Collaborating with like-minded individuals or mentors allows us to leverage their expertise and share the burden of overcoming obstacles. Together, we can overcome challenges more effectively and accelerate our growth.

 

Continuous Learning and Skill Development:

One of the greatest advantages of embracing challenges is the opportunity to learn and develop new skills. Challenges often require us to acquire knowledge, enhance our abilities, and become more versatile in various areas. By actively pursuing continuous learning, we position ourselves for long-term success and open doors to new possibilities.

 

Heading 8: Embracing Change and Innovation:

Challenges are often accompanied by change, and embracing change is key to growth. Instead of resisting or fearing change, we should welcome it as an opportunity for innovation and improvement. Adapting to new technologies, market trends, or shifting circumstances allows us to stay relevant and seize competitive advantages.

Celebrating Success and Milestones:

Each challenge conquered and milestone achieved deserves celebration. Recognizing our progress and acknowledging our achievements fuels motivation and confidence. By celebrating success, we reinforce the belief that challenges are conquerable and that we are capable of overcoming future obstacles.

 

Conclusion: Embrace Challenges, Unlock Your Potential:

In conclusion, challenges are not roadblocks to success but stepping stones towards personal and professional growth. By adopting a positive mindset, cultivating resilience, and seeking opportunities for learning, we can transform challenges into valuable experiences. Embrace the unknown, step out of your comfort zone, and view challenges as opportunities waiting to be seized. Remember, it is through challenges that we discover our true potential and achieve greatness. So, don't let challenges hold you back; instead, embrace them as opportunities for growth!

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10 Habits of Mentally Strong People

Mentally strong people possess exceptional skills that set them apart from the crowd. They have the ability to stay calm in stressful situations, overcome obstacles, and face adversity with courage and resilience. The good news is that these habits can be learned and practiced to build mental toughness. In this article, we will discuss the 10 habits of mentally strong people and how you can adopt them to become mentally strong.

Table of Contents

1. Introduction
2. What is mental strength?
3. Habits of Mentally Strong People
   1. They have a positive attitude
   2. They face challenges head-on
   3. They set realistic goals
   4. They take responsibility for their actions
   5. They practice self-care
   6. They cultivate self-awareness
   7. They stay focused on the present
   8. They embrace change
   9. They seek help when needed
   10. They practice gratitude
4. How to develop mental strength
5. Conclusion
6. FAQs

What is mental strength?

Mental strength is the ability to regulate your thoughts, emotions, and behaviors in a positive and productive manner. It's about being able to stay calm and focused during challenging situations, and bouncing back from adversity with resilience. Mental strength is not about being immune to stress, anxiety, or depression, but rather being able to manage these emotions effectively and not letting them control your life.

Habits of Mentally Strong People

1. They have a positive attitude

Mentally strong people maintain a positive attitude even in the face of adversity. They focus on what they can control and don't dwell on negative events. They choose to see the good in people and situations and practice gratitude for what they have.

2. They face challenges head-on

Mentally strong people don't shy away from challenges. Instead, they embrace them as opportunities for growth and learning. They are willing to step out of their comfort zone and take risks to achieve their goals.

3. They set realistic goals

Mentally strong people set realistic and achievable goals for themselves. Mentally strong individuals avoid creating unrealistic expectations for themselves, as they recognize that doing so can lead to disappointment and discouragement. They break their goals down into smaller, manageable steps and celebrate their progress along the way.

4. They take responsibility for their actions

Mentally strong people take ownership of their actions and their consequences. They don't blame others for their mistakes but learn from them and take steps to improve. They also apologize when necessary and make amends for any harm they may have caused.

5. They practice self-care

Mentally strong people prioritize their physical and mental wellness. They take care of their bodies by eating healthy, getting enough sleep, and exercising regularly. They also practice mindfulness and relaxation techniques to reduce stress and anxiety.

6. They cultivate self-awareness

Mentally strong people are self-aware and in tune with their emotions. They understand their strengths and weaknesses and use this knowledge to improve themselves. They also recognize when they need help and seek it out when necessary.

7. They stay focused on the present

Mentally strong people don't dwell on the past or worry about the future. They focus on the present moment and make the most of it. They practice mindfulness and are fully present in their interactions with others.

8. They embrace change

Mentally strong people are adaptable and embrace change. They don't resist change but see it as an opportunity for growth and learning. Mentally strong people possess a curious and adventurous spirit that drives them to explore new opportunities and embrace unfamiliar experiences.

9. They practice perseverance

Individuals who possess mental toughness understand that setbacks and obstacles are a normal part of life and remain persistent in their pursuit of their goals despite difficulties. They persevere through difficult times and maintain a positive attitude. They understand that success is not always immediate and that it takes time and effort to achieve their goals.

10. They maintain healthy boundaries

Mentally strong people set healthy boundaries in their relationships and prioritize their own well-being. They communicate their needs clearly and assertively, and they don't allow others to take advantage of them. They also recognize when a relationship is toxic and have the courage to end it if necessary.

By practicing these habits, you can build mental strength and develop the resilience to face whatever challenges come your way. Remember that mental strength is not something you are born with; it is a skill that can be developed over time. Start incorporating these habits into your daily life and see the difference they can make.

How to develop mental strength

Developing mental strength takes time and effort, but it's worth it. If you're looking to enhance your mental strength, consider incorporating these actionable strategies into your daily routine:

1. Identify your strengths and weaknesses
2. Set realistic goals for yourself
3. Practice positive self-talk
4. Embrace challenges and take risks
5. Cultivate a growth mindset
6. Practice self-care and prioritize your well-being
7. Seek help when necessary
8. Surround yourself with positive and supportive people
9. Developing a habit of expressing appreciation for the positive aspects of your life can contribute to building mental resilience and a sense of contentment
10. Don't be afraid to fail; view failure as an opportunity to learn and grow

By incorporating these strategies into your life, you can develop the mental strength and resilience to overcome any obstacles that come your way.

Conclusion

Mental strength is a valuable asset that can help you navigate life's challenges with resilience and positivity. By adopting the 10 habits of mentally strong people and practicing self-care and perseverance, you can build the mental toughness needed to achieve your goals and lead a fulfilling life.

FAQs

1. Is mental strength something you are born with? No, mental strength is a skill that can be developed over time through practice and perseverance.

2. Can anyone become mentally strong? Yes, anyone can become mentally strong by adopting the habits and strategies outlined in this article.

3. How do I know if I am mentally strong? You may be mentally strong if you are able to regulate your emotions and thoughts in a positive and productive manner, maintain a positive attitude, and persevere through difficult times.

4. 
   
   What are some self-care practices that can help build mental strength? Self-care practices such as exercise, mindfulness, healthy eating, and adequate sleep can help build mental strength.

5. What is the importance of seeking help when needed? Seeking help when needed can help prevent small problems from turning into bigger ones and can help you develop a support system to help you through difficult times.

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