Hypnotherapy: Feeling nervous in social situations
Social anxiety disorder (SAD), or social phobia, is a widespread mental health condition, with nearly 90% of adults reporting at least one instance of social anxiety during their lifetime (Zimbardo, 1977). It is commonly associated with feelings of nervousness or discomfort in social settings (Schneier et al., 2002). SAD is defined by a persistent and intense fear of one or more social situations, which can lead to significant distress and interfere with everyday activities (National Institute for Health and Clinical Excellence, 2013).
This fear often stems from actual or perceived negative social encounters, resulting in both emotional discomfort and physical symptoms. In more severe cases, SAD can escalate to panic attacks (Stein and Gorman, 2001; Shields, 2014), characterized by sudden episodes of intense fear accompanied by symptoms such as rapid heartbeat, difficulty breathing, trembling, and a sense of imminent danger.
Intriguingly, the concept of extreme shyness has been recognized for centuries. As far back as 400 BC, Hippocrates described a shy individual as someone who "thinks every man observes him" (Lane, 2008, p. 15), highlighting the enduring awareness of this condition throughout history
CBT combined with Hypnotherapy:
This article (2020) presents a case study of a 34-year-old woman experiencing social anxiety and panic attacks, detailing her treatment through hypnotherapy and cognitive-behavioral therapy (CBT). Hypnotherapy was employed to help the patient enter a relaxed state, enabling her to access and address subconscious fears contributing to her anxiety. Techniques such as guided imagery and positive suggestions were used to reframe negative thought patterns and build self-confidence. Concurrently, CBT interventions focused on identifying and challenging distorted beliefs about social situations, teaching coping strategies, and gradually exposing the patient to anxiety-provoking scenarios to desensitize her responses. The integrated approach of hypnotherapy and CBT proved effective, leading to significant reductions in the patient's social anxiety and panic attacks, and enhancing her overall quality of life.
One way to look at this is if CBT is combined with Hypnotherapy then this will lead to significant reductions in symptoms of anxiety.
The article can be found: https://bscah.co.uk/wp-content/uploads/2024/03/Social-anxiety-panic-attacks-hypnosis-case-study-341-part-6.pdf
Some Useful Tips To Do At Home
· Identify Your Triggers: Recognize specific situations that provoke anxiety, such as large gatherings or public speaking, to better manage your reactions.
· Speak to a friend/family: You may not be alone, speak to a supportive friend/family for advice.
· Shift Focus to Others: Concentrate on conversations and show genuine interest in others to alleviate self-consciousness and ease anxiety.
· Control Your Breathing: Without knowing we can be seen to be holding our breath or breathing heavily, practise mindful breathing, inhaling 7 seconds and release for 11seconds.
· Challenge Negative Thoughts: Question and reframe negative thought patterns by asking if they're based on facts or feelings, and consider positive outcomes.
· Limit Alcohol Consumption: Reduce reliance on alcohol in social situations, as it can exacerbate anxiety over time.
Useful Websites
Please view more supportive tips from Calm at https://www.calm.com/blog/how-to-overcome-social-anxiety
Please find more from Helpguide at: https://www.helpguide.org/mental-health/anxiety/social-anxiety-disorder
If you’d like some support for social situations start by getting in touch to book a free initial chat so that we can explore your situation and decide if hypnotherapy will be right for you.
Take your first step towards positive change now!