Anyone have any tips on how to break the social anxiety freakout spiral in the moment

[MasterRoshi]

I had a great 2 months of socializing at my new job, but last week I started to be insecure and that came across in my personality and then I feel like I started acting weird and now that compounds the anxiety and I’m now even more anxious and insecure about socializing at work. I’ve lost my ability to start conversation, especially when it’s just one on one with a coworker.

I’m aware that it’s all in my head and not as bad as I think it is, but regardless, I can’t figure out how to shake this. I feel like the hot and cold personality that I’m having is messing with the relationships I’ve build and I’m slowly tearing them down.

Does anyone have any advice on how to break this spiral?

 

[Concernedgal]

I know this sound's odd but....pray.
Praying is not only good for your soul but, it's also a type of meditation. Meditation is known to lower blood pressure and calm breathing. Try it. Hope this helps.

 

[MasterRoshi]

I know this sound's odd but....pray.
Praying is not only good for your soul but, it's also a type of meditation. Meditation is known to lower blood pressure and calm breathing. Try it. Hope this helps.

How do I pray? Never really understood how.

 

[Concernedgal]

How do I pray? Never really understood how.

You bow your head, breathe deep and ask God to take away your anxiety. And do this over and over. But, if your in the middle of a stressful situation that doesn't allow you to bow your head and close your eyes....some self prayer...you still ask God to take away your anxiety but, you keep your eyes open and keep your head up. You got this.

 

[Concernedgal]

One more suggestion..if prayer isn't your thing...try breathing. My therapist (when I went) taught me the 6 7 6 rule. Inhale for 6 seconds....hold your breath for 7 second's and then exhale for 6 seconds. And keep doing this until you feel calmer. Now when you inhale ...do this through your nose, when you exhale ...do this through your mouth. It works maybe 1/2 the time but, definitely work a shot. Another thing though. ..do this slowly. .fast breathing will cause you to hyperventalate.

 

[MasterRoshi]

One more suggestion..if prayer isn't your thing...try breathing. My therapist (when I went) taught me the 6 7 6 rule. Inhale for 6 seconds....hold your breath for 7 second's and then exhale for 6 seconds. And keep doing this until you feel calmer. Now when you inhale ...do this through your nose, when you exhale ...do this through your mouth. It works maybe 1/2 the time but, definitely work a shot. Another thing though. ..do this slowly. .fast breathing will cause you to hyperventalate.

K ill try. Thnx