How to overcome interpersonal phobia?

Put yourself down, don't be too self-centered, and naturally get in touch with the people or things around you, they are very ordinary people like you, and they won't suddenly become monsters and eat you. It's normal that there is no topic to talk about, and it is impossible for each of us to meet people who are always in the same way. But we can still smile, we can listen, we can help each other, we can go out to eat together, we can get off work together.

These are also a kind of interaction, so I don't think you have much of a problem, but you are too unconfident and think too much. Slowly learn to accept, learn not to think too much, simply get along with others, don't deliberately ask yourself to get along with each other to talk and laugh, everyone likes you or what. Just be plain and be yourself, laugh when you should laugh, say what you should say, and don't suppress yourself.

It's okay to take your time.

Relaxation Training: Find a quiet place where no one disturbs, sit comfortably, close your eyes, and imagine yourself in a quiet place surrounded by green hills and trees, and your mind becomes calm. Now start relaxing, and imagine the head, neck, arms, chest, abdomen, back, buttocks, thighs, calves, and feet becoming loose and ......softAt least once a day, through regular such exercises, can help us control our bodies and help to overcome nervous reactions.

Physiologically, nervous people manifest themselves as stiff and unnatural facial muscles, involuntary trembling in some parts of the body, rapid heartbeat, sweaty palms and other symptoms; Psychologically, nervous people subjectively feel that others are staring at them, see their nervous performance, and even others are laughing at themselves in their hearts, and at the same time, they will have a kind of escape psychology in their hearts, in public, try to escape to a corner that will not be noticed, and try not to speak, to reduce their tension. However, as long as we have a correct understanding of it, make up our minds to change it, and apply scientific psychological principles and methods and skills, we will definitely be able to get out of this psychological circle.

Practice intently looking into the eyes of others and speaking. The eyes are the windows of the human soul, and if you can have the courage to look directly into the eyes of others, it is equivalent to daring to open your heart and communicate with others. In the beginning, it can feel awkward to keep staring into the eyes of others, when we can give ourselves some psychological cues, such as:

Even if I look him in the eye, he won't bite me. Or maybe it's a little game of my own: I just stare at him and see how he reacts.

Many people who are socially stressed are caused by not accepting themselves and not being confident in themselves. Therefore, in order to change, we must first accept and accept ourselves in our hearts, and build up confidence in ourselves. If you pursue perfection too much and demand too much from yourself, you will easily suffer from gains and losses, care too much about what others think of you, and want to be recognized by others, thus losing yourself.

Accept yourself as you are, don't care what others think, the more you fear of making mistakes, the more you will feel helpless.

Systematic desensitization training: change is unlikely to be done in one step, it is a gradual process, and we need to overcome our nervousness step by step.

Set a series of behavioral goals for yourself, such as 10 situations that you have been nervous about in the past, and then arrange them in order from easy to difficult according to your situation. In this way, from easy to difficult, one by one social practice training is carried out, and each practice is very easy, and you can move on to the next exercise.

It is necessary to believe that human abilities are gradually cultivated and developed through practical activities, and the same is true for social skills.

Friends who suffer from phobias have extreme tendencies in their own thinking direction and thinking methods. Another way to change is to have fear every day, and not want to be naturally gone. What to communicate, what to get.

Don't imagine something negative. There is nothing to do in the world, and mediocre people disturb themselves, and they are asking for hardship.

Relax yourself appropriately. This can alleviate the fear by standing on your feet steadily, gently tiptoeing up for a few seconds, then lowering them, and counting while taking deep, rhythmic breaths for two to three sets of 30 pours each.

We must learn to face reality bravely, admit it, and accept it. Even if what you imagine becomes a real reality, you can't change it, it's not so much fear as facing reality, acknowledging it, and accepting it. Most people with phobias are the result of narrow-mindedness.

Therefore, big mind, big capacity, big vision, big thinking ......It is also an effective way to dispel fear.

People who are frightened are often drowsy, that is, they can't wake up all the time, so participating in more outdoor activities can change their sleepy habits.

Help others more, love more; A little less jealousy and tolerance can also counteract negative psychology and increase positive energy and psychological quality.

Stay away from scary movies, DVDs, slaughterhouses, and bloody scenes.

The root cause of phobias is the consequence of too much accumulation of negative mental energy; The best way to eliminate phobias is to do more good deeds and help others, not to increase positive energy.

Accept yourself and trust yourself. Social phobia is a manifestation of the inability to accept oneself at some point. From now on, stop being critical, criticizing, blaming yourself, and don't run away with fear.

You know, if you don't accept yourself, then who else in this world will accept you?

People who are nervous often show avoidance in social situations, fearing that they will make a fool of themselves and do not face it. In fact, running away does not eliminate tension, on the contrary, it makes you feel cowardly and makes you blame yourself so that you will be more nervous next time. Moreover, we can't escape for a lifetime, we live in this society, we have to interact with people, sooner or later, we all have to face it.

Learn to praise yourself, accept yourself, not feel inferior, not feel sorry for yourself, and not blame yourself. Self-confidence is an important condition for maintaining a happy mood, self-confidence comes from the correct understanding and evaluation of oneself, feeling appreciated by others and having a sense of responsibility. Praising yourself appropriately can also help boost self-confidence and add joy.

For example, the popular "60-second PR method" (abbreviation of PRIDE) is to use one minute a day to talk loudly about your strengths and praise yourself in the mirror to enhance your self-confidence.

Let the hands have something to do. Psychologists believe that having empty hands increases social fear, and that holding something in your hands can give you a sense of security. Taiwan's famous anchor Tsai Kangyong is always like this, when doing the show, I put a pen in my hand, he said:

This can effectively avoid the embarrassment of not knowing where to put your hands. ”

Actively study scientific and cultural knowledge, reveal the secrets and truths of natural phenomena, and improve one's psychological quality.

Dare to practice boldly, have the courage to contact people, hone in practice, and improve in contact.

Enhance confidence, not afraid of failure, failure is the mother of success, confidence has infinite power. Everything is difficult at the beginning, and we must have the courage to not be afraid of heaven and earth. Courage is strength and success.

Self-psychological suggestion, say several times every morning: I am most confident, I can do everything well, I stand up to the sky, I am not afraid of everything, I can overcome all ......

Cognition**. It is through explanation and guidance to tell the patient that the reason why he is afraid of a certain object, situation or person is due to his own subjective thoughts. Therefore, to eliminate phobias, we must bravely face the things that cause fear, and learn to control and regulate our fears.

The best way to overcome nervousness is to be brave enough to face it! As one psychology expert put it: "It's not the thing itself that we are afraid of, it's ourselves!"

The key is to see if you can overcome yourself and take the first step bravely! Be brave and face it!

Read biographies of great people: Try to read the biographies of some famous people, use their growth and success stories to motivate yourself, build up the courage and confidence to be willing to change, and at the same time, after seeing the deeds of these great people, you can also play the role of idols, and we may potentially imitate some of their positive thoughts and behaviors (e.g., biographies of Helen Keller, Lincoln, Ford, Nobel, Napoleon, etc.).

Learn interpersonal skills: Checking out magazines and books on interpersonal and eloquence skills and learning from others' interpersonal experiences can help us build confidence in how we interact with others.

1.Seek professional counseling: A professional psychologist can help you diagnose symptoms, develop a plan, and provide psychological support and counseling.

2.Learn relaxation techniques: Relaxation techniques such as deep breathing and progressive locust slack relaxation can reduce tension and fear.

4.Practice social skills: Expand your social circle and enhance your self-confidence and ability to interact with people by participating in social activities.

5.Lifestyle changes: Maintaining a healthy body and emotional state can help alleviate symptoms of social phobia.

6.Accept the challenge: Face your fears bravely, keep trying to get out of your comfort zone, and slowly strengthen your social skills.

The main manifestation of social fear is that it is afraid of dealing with people, is very sensitive to the stimuli of the outside world, and is always under an inexplicable pressure, and is very nervous. In the long run, there are some dangers like this. So how do you overcome your fear and socialize normally?

1. Think more about the harm of social fear, the importance of normal social interaction, and patients should try to socialize.

2. Write down the reasons for the fear of socializing and see the worst outcome. In the end, it wasn't as terrible as I imagined, but I thought too much, and no one cared too much about you, just scared myself.

3. You can talk to yourself first, talk to the big trees and scarecrows in the open field, treat them as your own audience, and try to explain your own opinions in an orderly manner. You can also read your favorite articles aloud at home. Try to be natural and relaxed.

Let yourself speak first.

4. Talk to the people closest to you, and try to find as many topics as you can talk to. Relaxed and enjoyable communication. Exercise your courage and overcome your fears.

5. Gradually go to strangers to communicate and snore. First of all, you can say some words that you encounter in daily life, such as: how are you feeling today, and you have a happy event to share today.

From simple to complex, step by step. In fact, the speaker belt is really interesting, you can share the happiness of others, after tasting the sweetness of speaking, you are getting bolder and bolder, and finally you dare to speak in front of the public, enjoying the pride and sense of accomplishment that everyone is paying attention to. The main thing is to put down your face, take the first step, and be bold in your attempts.

The most direct way to defeat the fear of social communication is to face social networking head-on.

It is necessary to be exposed to social situations to be verified, to get positive evaluations in the social environment, to get the verification that others are friendly to oneself, to think that others have also evaluated oneself positively in the past, to constantly train oneself, and when the fear reaches a certain level and then gradually subsides, one will get a positive experience, and it is possible to gradually overcome the early social fear.

Finding a group of people with the same hobbies, making friends in a circle, and slowly extending outward is a process of self-exploration.

Boosting our confidence and trying to change other things will lead to unexpected gains, no matter what the outcome of the process is, in short, we have taken a big step.