«First of all, understand this; others don’t look down on you,
if they understand that you’re nervous. Do you think you’d look
down on someone because you see their nervousness?

To gain control of the anxiety, you should record the worst episodes, the «triggers» themselves,
and create a hedging strategy
. Eventually, it gets easier to push the anxiety aside, and control
the trigger.
Then you may be able to speak in congregations, without too much planning on what you’re going to say.
To be able to seek eye contact, not be elusive; show off face, and even if you blush; take the word, don’t hide away, or hide hands, even if you tremble. The goal is not to avoid
nervousness, everyone experiences it from time to time, but to accept the anxiety, which should
not prevent anyone from saying what is on your mind. Others won’t look down on you if they find you

»Think about it, would you even look down on someone because they were anxious?
Anxiety is never something to be ashamed of.  Practice accepting nervousness in social
situations, i.e. not hide the anxiety from others will reduce anxiety about anxiety.»
This gives you control over your anxiety, because it gets less attention. You weaken your
self-focus and increase your external focus, so that attention is directed to what is
happening and what you want to say and do in the situation.

Anxiety becomes less frightening when we accept that it exists. It takes up less
space when it receive less attention. Rule of thumb: accept the anxiety inside you,
and focus on what you are doing. Over time, you systematically practice accepting
the anxiety reactions. Draw attention to what you want to hear, say or do in different
social situations. That’s a good strategy.

Panic In case of panic disorder, anxiety comes abruptly and without warning, often
along with physical reactions such as difficulty breathing and choking sensations,
heartache, increased or irregular heart rate, sweating, trembling, chest pain, nausea,
dizziness, numbness, feeling fainting and fear of death. Such seizures can be very
frightening. Phobias are an irrational and intense fear of certain situations, objects,
or activities which one seeks to avoid at all costs. Phobias can be divided into three
main types: social phobias, specific objects such as spiders or snakes. Or specific
situations, such as flights or heights. Phobia is fear of interaction with other people,
in large or specific groups of people, or only in certain situations. Social phobia can
bring with it exaggerated fear of making a fool of themselves or infront of others.
Being humiliated in front of others is the greatest fear of them all. We can exercise
the anxiety completely.

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