How to control the deterioration of personal anxiety, why does fear rebound?

In life, we often face fear. At this time, do not suppress fear, so that this symptoms can naturally follow them. Delicate the fear, but it is more likely to aggravate the symptoms of anxiety.

Social anxiety is usually related to the tendency of too mean self -evaluation. Therefore, we also suggest that you listen to objective feedback from the audience. You can use informal ways to ask them what they think about this speech.

Or, if it is appropriate, you can also distribute them to the nameless assessment form. In a very formal way, the audience is required to say how they impressed them in this speech, such as the style, content of the speech (for example, feeling Interest, content correlation, and degree of difficulty, etc.), speaker (for example, speech skills, organizational ability, professional level, clarity), the use of audiovisual resources, and place (for example, lighting, indoor temperature, seat comfort) )Wait.

In addition, to ensure that there is enough space on the table for listeners to express their thoughts in their own language (the strength of the speech, where the efforts are to be improved).

Continue to adopt those methods that make you make your chief. This can not only maintain your existing progress, but also make your anxiety weaken over time. In a sense, treatment is never over. Although people do feel their progress after using various strategies, people will feel nervous and anxious from time to time in a specific occasion.

And these are normal. Just like back pain, depression and hypertension, social anxiety is usually regarded as a chronic disease with recurrent attacks, but this disease can be effectively controlled.

You can constantly use various strategies to control the deterioration of anxiety, which is very good for you. In fact, a very important point in cognitive behavior is to continue to guide people to make them the therapists. If you think this book plays a certain role in you, then your social anxiety is likely to improve, and you can continue to use the various strategies you have learned in the future to achieve greater progress.

If these treatments do not achieve the effect of your expectations, then you need to spend time find out the reason.

Facts have proved that the advancement of someone has a direct relationship with the exercises he conducts. Therefore, if your exposure exercises are too short or frequently, or you do not challenge all kinds of thoughts that cause your anxiety, then your anxiety will not be improved.

pressure. If you read and use the various strategies in this book in the face of a lot of pressure, then you will find that the effectiveness of this practice is very small. For example, you have to work for a long time, deal with various family pressures, or deal with various serious health problems. Then, the time you spend on the treatment of social anxiety is likely to be as sufficient as the original hope.

It is recommended that you try this treatment again after dealing with various pressures in your life. Stress also leads to a rebound of fear.

Other psychological issues. Sometimes shyness and social anxiety are only part of other issues. For example, people with dietary disorders, because they are afraid that others are fat, they will feel very anxious in social occasions. Although various strategies in this book may be suitable for this situation, it is also important to solve dietary problems directly.

Other life problems. For some people, long -term social anxiety can lead to various other long -term problems, including long -term unemployment, very lonely, extreme depression or material abuse.

If these major problems are not dealt with, then the various strategies mentioned in this book will not help you improve the overall quality of your life. It is also very important to find a method for treating these big problems. How to find a physiotherapist. Professional consultation will guide you to the correct path to solve social anxiety and other problems.

Why did fear rebound and what should you do about this?

Most people who have received social anxiety treatment will have a sense of feeling once and for all, especially after receiving cognitive and behavioral therapy.

Despite this, for some people, there are still various reasons that cause fear to rebound. If your fear strikes again, the best way is to re -enable the strategies that work very well when you first overcome the fear. When you have a certain progress and social anxiety appears again, it will be easier to overcome than before.

Cognitive therapy and exposure exercises may increase the possibility of fear of rebound, especially before they fully overcome social anxiety and stop using these strategies.

I suggest that as long as you still have a sense of anxiety, you will continue to challenge all kinds of ideas from time to time to cause your anxiety. When your fear is greatly relieved, you can no longer use a cognitive log.

However, you still have to ask yourself some appropriate questions (for example: "Is there something else to describe this occasion in a way that is not so easy to make people nervous and anxious"), and continue to use these cognitive skills.

In addition, even if your fear is reduced, you still need to make full use of every opportunity to make yourself be in an occasion that made you fear. Sometimes, some specific situations in life (such as busy work or studying, or during a cold recovery) may hinder you to conduct these exposure exercises on a regular basis.

But as long as time permits, you need to continue to face the occasions that have made you fear. Staying from time to time in these occasions helps to prevent the rebound of fear.

Sometimes the sudden stress in life also leads to recurrence of anxiety and fear. For example, if you suffer various pressures in life (such as extension of working hours, interpersonal relationships, financial difficulties, health problems, tight family relationships, and the death of good friends), you may feel in social occasions More nervous and anxious. Sometimes this anxiety emotion will continue to deteriorate with the stress; but sometimes this emotion will also appear within a period of time after the pressure has just been lifted.

It is not surprising that stress is interconnected with social anxiety. Most people have different responses to stress. Some people are easy to react physiological, such as more prone to colds, headaches, increased blood pressure, and other physiological diseases. Others may develop various bad habits, such as fierce smoking, increasing inhalation of alcohol and caffeine, eating unhealthy food or no longer like sports.

And some people may respond more emotionally, for example: more anxious, depressed or irritable. If you have a sense of anxiety about social occasions, then stress will likely cause your old behavior to relapse again.

Pressure may increase personal awakening, so shortness of breath, accelerated heart rate, and other awakening symptoms will be more prominent. When you face the pressure in your life, the social occasions that you can cope with us are out of this case. Most of the time, the social anxiety caused by stress is only temporary. When the pressure is reduced, the anxiety will be relieved.

However, if you restore your previous anxiety thinking and avoidance due to anxiety, you will find that even if the pressure is not existing, your anxiety will continue. If the pressure in life causes your anxiety, you better look back, and re -enable those strategies that you work when you first use.

Although you may think that you have overcome some kind of fear, this fear may still exist, but you have never encountered a challenging social occasion. Sometimes, to suffer in a social situation can lead to fear again.

For example, if the audience is particularly cold and unfriendly to you in a lecture; if you are rejected by someone you care about; You will find that when you face these occasions again, you are likely to be more nervous and anxious.

In fact, if you have a sense of fear of a specific occasion in the past, then when you encounter negative events on similar occasions, it is easier to cause this fear again. If you go through a negative event that you have been afraid before, the best solution is to face this occasion again as soon as possible.

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