Fears of being embarrassed and severe anxiousness around others; these are common characteristics of social phobia. Even though it has been recognized as one of the most common anxiety disorders, most sufferers remain undiagnosed. Most adults who suffer from social anxiety have developed it from childhood. Social anxiety in children can develop from repeated ridicule, criticism, rejection and other such negative conditioning.

As adults we still feel the pressure from others to perform and through our own self-criticism, we lose self-confidence and assertiveness. Some people grow out of social anxiety or find a way in overcoming panic attacks while others remain fearful. Giving a wedding speech, meeting with boss for a job assessment, going on a first date; these are possible incidences that could trigger a panic attack in a sufferer.

Panic sensations can be frightening especially when you have nowhere to run. Fear can fuel itself developing into a full blown attack. When an panic attack occurs, a sufferer often experiences a barrage of symptoms including, shaking, tightening of the throat, an increased heart rate and feelings that they are going crazy.

Doing something wrong or embarrassing themselves in public is a prime fear of sufferers. Planning ahead and being prepared can help to cure panic attacks preemptively. This is why being prepared with your content is incredibly helpful. On paper, prepare what you’re going to say and do and make it easy to follow. Use prompt cards to help you, so you don’t lose track.

The next important step is to practice until you feel comfortable with what you’re going to say. Better still, practice it in front of others if you can, even to your pet cat if there’s no one around. Spend time talking out loud, trying not to use prompts. Pro-sports players and successful people use visualizations to prepare themselves mentally and you can too.  

Combining confident and encouraging affirmations with visualization exercises can help give you that extra boost you need. To begin, first reach a steady and deep breathing pattern, and think of a confident person that you admire. Whoever it is you’ve chosen focus and enhance the strengths. Watch them in your mind, paying attention to the way they stand, the way they talk, walk and gesture.

Next, move into that person’s body and take on their strengths. Feel yourself ooze with confidence, and with this image in mind, imagine going through the presentation or speech that you have. Imagine everything going perfectly and see yourself comfortable and relaxed. Make sure you do this exercise frequently right up to the day.

To cure panic attacks you need to have the right mental attitude and confidence, which visualization exercises can help provide. When the time comes, practice the exercise again for the last time. Relax your shoulders, smile, breathe easy and go for it! Don’t worry about making any blunders, just smile and no one will notice. There are lots of other self-help practices such as EFT, hypnotherapy and NLP that can be used to reduce anxiety and depression.

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