Using Physical Relaxation to Help Overcome Social Anxiety...
Regular physical relaxation is important irrespective of whether you feel nervous or anxious around people. In modern life, unless you have developed your mentality to that of a Buddhist monk, it’s difficult to not go into a state of stress at certain times. It’s our body’s natural reaction to experiences that require our immediate attention and/or action. Lot’s of different events can put us into this alarm state from a poor nights sleep, having an argument to being asked to speak in public…
For people who experience social anxiety certain social situations can be enough to make them feel they are under threat and cause them to go into this state of alarm and stress…
While ideally you would like to reach the stage where you do not go into this state when you around people, it is equally important to know how to deal with these stresses and respond in a way that allows you to return quickly to a state of calm and relaxation.
Regular physical relaxation will not only help you do this it will also give you a deeper sense of calm and tranquillity throughout other areas of your life.
If you want to take it a step further then you can use an NLP (Neuro Linguistic Programming) process called ‘future pacing’ to place those feelings of relaxation into certain times and places in the future. For more on this technique check out The Guide to Social Confidence Products which has an mp3 that takes you through the process.
For just now, though, let’s take a look at how to create these feelings of physical relaxation in your body.
Most people have become so caught up in the daily stresses, worries and concerns that they have completely forgot what it feels like to be physically relaxed. They then briefly experience it when they are doing something they enjoy like exercise, a sport or going on holiday but, just like a train passing through a station, it leaves them and becomes a distant memory as soon as they go back to there normal day to day life.
What I’m suggesting is that while holidays, exercise and sports are wonderful ways to relax you don’t need them to experience this pleasant body sensation…
You can do it by getting good at the following exercise. It can sometimes take a bit of practice but pretty soon you’ll reap the benefits and you will begin to find yourself relaxing a lot more not just in situations involving people. It combines some physical movements, visualisation and breathing.
Deep Physical Relaxation Exercise...
Set aside 10 to 15 minutes to go through this process. Make sure you will not be disturbed.
- Start by tensing up your feet. Notice and feel the tension and hold it for 20 seconds before letting go. As you let go notice the changing sensations in your feet. It’s usually a warm tingly feeling or something similar.
- Move up to your legs and do the same.
- Repeat this process all the way up to your head remembering to pay attention to the difference in feelings you feel between the tension and when you let go.
- Now close your eyes and give relaxation a colour. Then image what it would be like if you were surrounded by a giant cloud of this colour.
- Next imagine this cloud entering your feet, bringing with it even more of this wonderful relaxing feeling.
- Continue this process all the way up to your head.
- Allow your breathing to slow down and come from your stomach.
- Enjoy this feeling. The key is to notice the change in the physical sensations you are now feeling.
- Next imagine what it would be like if you were to move from this place of relaxation. If you like you can get up and move about. If you do this keep your breathing constant as you do.
- Enjoy these sensations for a while before returning back the world and continue your day.
To find out more about how you can use physical relaxation to let go of social anxiety and turbo charge you levels of confidence and skill around people check out the Guide to Social Confidence Boot Camp.
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