Our Top 5 Tips on How to Overcome Anxiety Without Alcohol
- Learning how to overcome social anxiety without alcohol is an important step on the path to recovery. The Cabin Chiang Mai takes a closer look at what social anxiety means and offers tips on how to handle interactive situations without relapsing. #TheCabinChiangMai #TheCabin #Addiction #Recovery
- Worried about relapse and want to overcome social anxiety without alcohol? Learn how with our 5 Top Tips. #TheCabinChiangMai #TheCabin #SocialAnxiety #TopTips
1. Take a Moment for YourselfIf you feel panicky at the thought of dealing with other people, take a moment to relax. Stop what you’re doing and sit. Breathe in through your nose and exhale through your mouth. Try to focus your mind while regulating your breathing. Remind yourself that others are likely to feel just as scared as you and that you really can overcome social anxiety without alcohol. You can read more about mindfulness meditation here.
2. Take Advantage of Your Support NetworkLean on your friends, family, or support network when times get tough. You’ll discover that a problem shared really is a problem halved. Letting others know when you’re worried about work events, parties, or simply interacting with others as you do the shopping often puts the situation into perspective. If you’re stressing about speaking in public or attending a large event, see if you can take a friend. Having someone familiar to focus on will make you feel calmer and you’re less likely to turn to drink.
3. Understand Your TriggersWhen we drink, we develop certain habits and tend to associate certain events with alcohol. Cognitive Behavioural Therapy (CBT) is an effective way of identifying and dealing with triggers and habitual behaviour patterns. You may be familiar with the ABC model:
Activating EventThis could be a party where you only know one person or an intimate meal with friends where you feel more conscious of your new-found sobriety.
BeliefsYour thoughts about the event and how you see your part in it. Your beliefs can be rational or irrational; a rational response may be that you see yourself meeting new people while an irrational response might be feeling that no-one will like you or talk to you.
ConsequencesThe way that the event plays out as a result of your beliefs including how you behave and how people react to you. If things didn’t go to your liking since you’re more likely to form another cycle of repetitive behaviour that puts you at risk of relapse. It’s important to treat each social encounter individually so try to avoid entering new situations with a pre-ordained mindset. Learn from previous events; note how you felt and reacted and use the knowledge to help you overcome social anxiety without alcohol in future.
4. Make a ListList circumstances where you feel most stressed or anxious, particularly those that make you feel like drinking. These might include: – Large parties or celebrations – Intimate meals with just one or two friends – Public speaking – Work presentations Practice putting yourself in each situation, starting with the least stressful. You may be surprised to find that interacting with others is easier than you imagined. You’ll begin to feel stronger and more able to overcome social anxiety without alcohol. Be proud of yourself and reward each successful encounter with a little treat such as an evening at the cinema, a morning off from chores, or a bar of chocolate.
5. Write it Down
Keeping a journal is useful, wherever you are on the path to recovery. Note whether you did or didn’t enjoy a certain event along with the reasons why. List what you feel worked and what didn’t and, of course, if and when you felt most like drinking. As you look back on what you’ve written you may see solutions that went unnoticed at the time.
Get Help to Overcome Social Anxiety Without Alcohol
Set amid the lush foothills of northern Thailand, The Cabin Chiang Mai specialises in personalised, professionally lead treatment for all types of addiction. Our Recovery Zones method, enjoys high success rate and combines cognitive behavioural therapy (CBT) with mindfulness meditation and 12-step techniques. It’s essential to treat alcohol addiction and social anxiety simultaneously so do contact us today if you are concerned for yourself or a loved one.