How can I control my Social Anxiety Without Medicine?

[aw-auto]

I get major social anxiety from basic things such as walking through a market, speaking in front of people I don't know etc....

I don't want to go on any kind of medicine, is there an alternative to medicine?

[Kristina]

try meditation and counseling.

[Idontknow]

Yes, changing your diet, exercising more and seeing a psychologist to help you work on your thoughts and behaviours that are creating your social anxiety symptoms is a good start.

[Olivia B]

Apparently St. John's Wort is better than Prozac, but I heard it's not for everyone. Takes a couple of weeks to kick in but I found that it wore off after about a week. Google it, there are loads of herbal meds

[Leroy J]

You just need to blaze a fatty bro. It will make you realize that there's nothing to fear.

[poggles789]

Keep practicing, start small and develop positive ways of dealing that help you handle it.

some things i do:
carry an object with you and tell yourself as long as you have it you're safe
concentrate on getting through the event, not on the event itself (ie "I need to get through this market so I can see my friend" rather than "oh no people ohmigod i can't do this argh")
take a deep breath
imagine invisible bubbles around everyone. they stay in their bubbles, you stay in yours
remind yourself that no one cares about where you're going or what you're doing, any more than you care about them. sure you might notice, but do you actually care?

[shaneris5]

Practice in front of a mirror, declaiming in a fairly loud voice, "for those at the back, and the slightly deaf" and when proficient, repeat it in front of family. Try to start with humor, and, if you can't manage a punchy ending; end with humor. Focus your eyes just above the people in the last row. Arrange well beforehand to be first, or second. Others are bound to be much worse, and by the end, you will have been forgotten.

Consider taking some cooled chamomile tea (no milk, or cream; possibly a little honey & lemon) in an unbreakable container, and drink an hour beforehand. It will relax you somewhat. Check out the tips on the first page, in section 9, at http://www.ezy-build.net.nz/~shaneris and also: PUBLIC SPEAKING. ADDRESSING A LARGE AUDIENCE. &
IDEAS ON SPEECHES. SOME IDEAS ON SPEECHES. Also see the COMPREHENSIVE POST. Visualise yourself, as vividly as possible, making a very good speech; you smile, turn, and leave. Do this after lights out, and again, just prior to speaking. Some websites: PUBLIC SPEAKING: http://www.voicebusiness.com.au/

If you are one of the 40% of people who are fairly suggestible, consider professional hypnotherapy, or: http://www.hypnosisdownloads/ Public Speaking Confidence
Public Speaking Confidence Hypnosis Download or:
http://www.asktheinternettherapist.com/h... Public Speaking
CD - MP3

Consider joining "Toastmasters". Google: " toastmasters; (your city); (your state)"
MORE TIPS: "First, and most importantly, know what you're going to speak about!! If it means having to memorize your speech, then do it. But, the best speeches simply follow an outline, and the speaker knows the topic so well that they can use the outline, and improvise as they go.

Second, don't drink caffeine before your speech. This will make you anxious and agitated, and you're likely to flake out and forget your stuff.

Third, if possible, drink a glass of water with a little lemon juice in it. This is a trick many people use at dinner engagements where they must speak. The lemon-water will help clear your throat and allow you to speak clearly. It actually works well!

Fourth, if eye-contact is a problem, just look at the top of peoples' heads! nobody can tell what you're looking at if you're facing a crowd!

Fifth, if you're using notecards, number them on the top corner. That way, if you drop them, or accidentally shuffle them funny, you can reorganize.

Sixth, take a deep breath right before you begin your speech. it helps. (Do this at home, when practicing, as well; it will psychologically cue you "put you in the zone").

Seventh, know that everyone else in your class has to speak, too, and nobody is going to judge you any worse than they want to be judged!

Most of all, just be prepared, and if you ever lose your place. Stop. Find it. And continue. NEVER APOLOGIZE!!!

[Harry B]

It sounds like you want to address the root causes of your problems rather than simply alleviating the symptoms. This is definitely the way to go and the good news is that there are plenty of ways of doing this.

One approach is to work out your thoughts and feelings about the things that cause you stress and to test your assumptions and beliefs about them, especially where unhelpful or unrealistic. By trying out new ways of reacting you can essentially change your behaviour to something more positive and useful. Sometimes the best approach is simply to sit down and think your way through your problems.

This approach does work, and is an effective alternative to medication for many. It's something you can do yourself, and the approach is also used professionally - it's called Cognitive Behavioural Therapy (CBT). There are many low cost resources which can help you work your way through this, including books and DVDs.

I really hope this helps. Sometimes problems are best solved through thinking and talking - and solved properly - without the need for constant medication.