A holistic approach is by far the best approach as opposed to taking prescribed medications however depending on the circumstances there are those that require specified medications as well as cognitive therapy. For those that have a mild form of social phobia or have a specific for of social phobia a simple breathing technique can work miracles as precision breathing decreases the physical symptoms of anxiety and help the person remain calm.

Here is a simple step by step breathing technique:

It is best to sit in a chair where you can sit up straight and relax your shoulders. However this exercise can be done while standing or while you are driving and can be done virtually anywhere. The minute you feel an attack manifesting do this breathing exercise.

• Inhale deeply and slowly through the nose and while you are inhaling count to five while
• Hold your breath for the count of five
• Then slowly exhale through the mouth to the count of five and push out as much air as possible
• Continue to inhale through your nose and exhale through the mouth for at least five cycles
• Do not breathe rapidly as this will cause dizziness. Just very slow breaths

Within seconds you will find that your anxiety has subsided.  Every time you are confronted with a social situation remember to do this breathing exercise. Besides breathing exercises you can also apply meditation or yoga to your recovery program. Here is a simple meditation technique that is easy to apply and will help you to focus your scattered thoughts.

From the time we wake up until we go to bed we are engaged continually in external activity and thought. Even when we are falling asleep at night we experience the day’s activities and feelings related to the preceding or coming day. We seldom get behind all of this and experience ourselves

Meditation brings you to a place of “just being”. It is the one process that allows you to completely stop and let go of thoughts about past and future and simply allows you to focus on being in the here and now. It is a helpful discipline to practice when you find that your thoughts are racing and are pre occupied with your social phobia.  Meditation has also been found to reduce chronic anxiety and social phobias as well as other long term benefits which include:

• Sharpened alertness
• Increased energy levels and productivity
• Decreased self criticism
• Increased objectivity and capacity to view situations non-judgmentally
• Decreased dependence on alcohol or recreational drugs
• Increased accessibility of emotions
• Heightened self-esteem and sense of identity

One needs to be cautious when meditating as this can release emotional feelings that may be difficult to handle for someone who has a history of mental illness or social phobia. Meditation may also enhance the effects of certain medication in some individuals.

Follow the simple guideline for an effective meditative session:

• Find a quite room and play some soft background music
• Reduce any muscle tension
• Slowly touch your chest with your chin 3 times
• Bend your head back to gently stretch the back of your neck 3 times
• Slowly rotate your head clockwise for three complete rotations
• Slowly rotate your head clock wise and counter clockwise for 3 complete rotations

Sit up straight either crossed legged on the floor with a cushion or pillow supporting your back. Set aside 30 minutes for this meditation and as you progress you might want longer periods. Make this a regular daily practice. Even if you do this for 5 minutes a day it is important.  Avoid doing meditation when you are tired. Find a focal point and just allow yourself to release your social phobia as well as release the cause.

Remember you have to apply yourself and want to change your lifestyle when it comes to social phobia treatment as the only person that can make the change is you. It is also advisable that you read and research social phobia disorders. The more you understand your condition the quicker you will be able to recover and start to lead a normal life.