Social Anxiety Support

Mia25 · 10-18-2010, 11:35 AM

I want to start gradually exposing myself to more and more uncomfortable situations.

The thing is I:

A) have a panic attack, or
B) burst into uncontrollable crying. :/

I know these aren't catastrophic situations but it's so damn humiliating that it makes my anticipatory anxiety that much worse the next time I go out because I fear these symptom attacks will happen again and again around other people and then when it really does it's harder the next time I try. I'm interested in doing my expose without professional help for now and without meds (Until I work myself up to more severe anxiety provoking tasks).

My question is what helps you when you're out of your comfort zone? How do you keep panic attacks or anxiety under control or lessen it so it's at least somewhat bearable? Or do you just not fight it and let it happen? I heard you should accept your panic attacks and just ride them out... but I don't know, if I can stop them some how I'd prefer that.

Sawyer · 10-18-2010, 11:53 AM

Quote:

Originally Posted by Mia25

I want to start gradually exposing myself to more and more uncomfortable situations.

The thing is I:

A) have a panic attack, or
B) burst into uncontrollable crying. :/

I know these aren't catastrophic situations but it's so damn humiliating that it makes my anticipatory anxiety that much worse the next time I go out because I fear these symptom attacks will happen again and again around other people and then when it really does it's harder the next time I try. I'm interested in doing my expose without professional help for now and without meds (Until I work myself up to more severe anxiety provoking tasks).

My question is what helps you when you're out of your comfort zone? How do you keep panic attacks or anxiety under control or lessen it so it's at least somewhat bearable? Or do you just not fight it and let it happen? I heard you should accept your panic attacks and just ride them out... but I don't know, if I can stop them some how I'd prefer that.

Ok, this might sound stupid, but it helps me, so I'm going to suggest it. Whenever I am in a social situation that frightens me and where I don't have to think too much (like walking in a store or sitting in church, both terrify me) I try reciting poems that I know by heart. Not allowed, of course, but I run over and over them in my mind. This system obviously completely breaks down when someone starts talking to me, and I have no idea how to stop panic then, but when I'm just trying to survive in a group, that's what I do. The familar, safe poems give me a ground. They keep me from thinking how afraid I am. I hope this helps. I'm impressed that you're going to do this!

nph53 · 10-18-2010, 12:20 PM

Quote:

Originally Posted by Sawyer

Ok, this might sound stupid, but it helps me, so I'm going to suggest it. Whenever I am in a social situation that frightens me and where I don't have to think too much (like walking in a store or sitting in church, both terrify me) I try reciting poems that I know by heart. Not allowed, of course, but I run over and over them in my mind. This system obviously completely breaks down when someone starts talking to me, and I have no idea how to stop panic then, but when I'm just trying to survive in a group, that's what I do. The familar, safe poems give me a ground. They keep me from thinking how afraid I am. I hope this helps. I'm impressed that you're going to do this!

i recite this one in my head to calm down(and sometimes it works

)

I must not fear.
Fear is the mind-killer.
Fear is the little-death that brings total obliteration.
I will face my fear.
I will permit it to pass over me and through me.
And when it has gone past I will turn the inner eye to see its path.
Where the fear has gone there will be nothing.
Only I will remain.

Sawyer · 10-18-2010, 12:31 PM

Hey, that's a good one. I might add it to my system.

Belshazzar · 10-18-2010, 03:41 PM

Find the nearest bathroom.

imNotShy · 10-18-2010, 03:50 PM

Take deep breaths. Tense up your muscles (like clinch your fist) and then slowly release it. It helps to relieve tension. Another lame technique of mine is to continuosly add two numbers together in my head (like 8+8 then 9+9...). It helps distract my mind from the anxiety.

Mia25 · 10-19-2010, 02:09 PM

Thank you to those who replied it is very much appreciated. I'll try your suggestions. Sawyer I like your idea about the reciting poems. Nph53 that is a nice poem TY. I'mnotshy, I'm terrible at math so I'll try to do the math problems in my head maybe it'll confuse me to the point that I don't freak out LOL.

Mia25 · 10-19-2010, 02:26 PM

Quote:

Originally Posted by Belshazzar

Find the nearest bathroom.

LOL I know you're joking, but I actually do run to the bathroom sometimes and lock myself in the stall.

It's pathetic really...

10-18-2010, 11:35 AM	#1 (permalink)
Mia25 Status: SAS Member Join Date: Oct 2010 Location: U.S. Gender: Female Age: 28 Posts: 98	Exposure I want to start gradually exposing myself to more and more uncomfortable situations. The thing is I: A) have a panic attack, or B) burst into uncontrollable crying. :/ I know these aren't catastrophic situations but it's so damn humiliating that it makes my anticipatory anxiety that much worse the next time I go out because I fear these symptom attacks will happen again and again around other people and then when it really does it's harder the next time I try. I'm interested in doing my expose without professional help for now and without meds (Until I work myself up to more severe anxiety provoking tasks). My question is what helps you when you're out of your comfort zone? How do you keep panic attacks or anxiety under control or lessen it so it's at least somewhat bearable? Or do you just not fight it and let it happen? I heard you should accept your panic attacks and just ride them out... but I don't know, if I can stop them some how I'd prefer that.

10-18-2010, 12:31 PM	#4 (permalink)
Sawyer Status: Sawyer Kate Join Date: Oct 2010 Location: Somewhere, Outthere Gender: Female Age: 27 Posts: 76	Hey, that's a good one. I might add it to my system. __________________ I wanted the past to go away, I wanted to leave it, like another country; I wanted my life to close, and open like a hinge, like a wing, like the part of the song where it falls down over the rocks: an explosion, a discovery; I wanted to hurry into the work of my life; I wanted to know, whoever I was, I was alive for a little while.

10-18-2010, 03:41 PM	#5 (permalink)
Belshazzar Status: Quo Join Date: Apr 2010 Location: New Yawk Gender: Male Age: 24 Posts: 1,440	Find the nearest bathroom. __________________ "They had to laugh, otherwise it would be too terrifying." -Bukowski

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10-18-2010, 03:50 PM	#6 (permalink)
imNotShy Status: SAS Member Join Date: Oct 2010 Gender: Female Age: 27 Posts: 50	Take deep breaths. Tense up your muscles (like clinch your fist) and then slowly release it. It helps to relieve tension. Another lame technique of mine is to continuosly add two numbers together in my head (like 8+8 then 9+9...). It helps distract my mind from the anxiety.

10-19-2010, 02:09 PM	#7 (permalink)
Mia25 Status: SAS Member Join Date: Oct 2010 Location: U.S. Gender: Female Age: 28 Posts: 98	Thank you to those who replied it is very much appreciated. I'll try your suggestions. Sawyer I like your idea about the reciting poems. Nph53 that is a nice poem TY. I'mnotshy, I'm terrible at math so I'll try to do the math problems in my head maybe it'll confuse me to the point that I don't freak out LOL.