It can happen to anyone: a fluttering heart, increased breathing, sweaty hands or underarms, lightheadedness and the feeling of nervousness. All of these symptoms are signs of anxiety and this condition can be brought on by insecurities in social settings that make one uncomfortable.
Moving to an unfamiliar city, starting a new job, speaking in front of a large crowd for a major presentation, or hanging with friends on a Saturday night are situations that can ignite feelings of anxiety, but there are ways to alleviate the stress before it begins. Here are a few tips on how to reduce anxiety in social settings.
1. Breathe.
Rapid breathing is often a symptom associated with anxiety and when the breath rate increases, it sends an excess of oxygen to the brain that can cause lightheadedness.
To avoid increasing the feeling of anxiety or passing out, take deep, long breaths that are slow and controlled to calm yourself down.
2. Remember who you are.
One of the main reasons why anxiety comes into play is because of the thoughts of being judged by others.
When in public, a great way to reduce the anxiety that stems from the thoughts of being judged is to remember that everyone is a stranger.
Realizing that no one knows you well enough to judge you can help to reduce anxiety levels and allow you to mingle in public without fear.
Remembering who you are brings forth confidence, assuredness and inner strength. Say, "I am [insert your name here] and I am powerful!"
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3. Connect with friendly faces.
Connecting with a friendly face in a crowd of people that is foreign reduces anxiety and creates a sense of belonging. Scan the crowd for friendly faces or smiles and focus on the positivity of those individuals to keep anxiety away.
Everyone will handle anxiety differently when it arises, but the key thing to remember is not to panic. Anxiety is often caused by the fear that stems from observations of the world that aren’t real. Clear the mind, relax your breathing and realize there is nothing to fear.
4. Try Herbs.
Also, you can use some herbs as a form of therapy to help slow down your heart rate, calm your nerves and feel more relaxed.
Chamomile
This style of tea is known to mimic the effects of Valium. Try a cup before bed or during a stressful day at work or home to calm down any jittery moments.
Green tea
Experts say the amino acid in green tea, called L-theanine, can slow an increasing heart rate, reducing anxiety.
Hops
Yes, you read right. Hops are typically found in beer but the bitter herb is an oil that is also used in aromatherapy.
Lemon balm
Folks in the Middle Ages used lemon balm to help with sleep. It’s also a stress reducer that is usually sold as tea or capsules.
Visit the BlackDoctor.org Anxiety center for more articles.
