During periods of stress, you may experience increased heart rate, sweating, tension of muscles, and often shallow breathing.  Deep breathing can help to decrease those negative symptoms of stress by helping to regulate your nervous system.  Start by placing one hand on your cheek and one hand on your stomach. Take a deep breath in through your nose, counting to 7 as you breathe in. Then, exhale through your mouth, counting to 7, while tightening your stomach muscles to exhale all of the air. Repeat the process 5 times with an average of one breath per 10 seconds. Negative thoughts can make social anxiety worse, so it is important to stop yourself when you have a negative thought. The next time you have a negative thought, don’t just let it go by. Take a moment to analyze the thought and try to see what its flaws are.  For example, a negative thought might be, “I am going to make a fool of myself in front of everyone when I give this presentation.” If you find yourself thinking something like this, ask yourself, “Do I know that I will make a fool of myself?” and “If I mess up, does that mean that people will think I’m dumb?”  Your answers to these questions should be “No” and “No” because you cannot know what people will think or do. The more likely outcome is that you will do a good job and no one will think you are dumb. Taking good care of yourself can help you to deal with your social anxiety. Eating well, getting enough sleep, and exercising regularly can help you feel better mentally and physically. Make sure that you are eating well, sleeping enough, and getting regular exercise to feel your best.  Eat a balanced diet that include plenty of fresh fruits and vegetables, whole grains, and lean protein. Get between 7-9 hours of sleep per night. Exercise for 30 minutes three times a week. Limit caffeine and alcohol intake. Working through severe anxiety on your own can be hard. If you or a loved one has SAD, consider getting help from a licensed mental health professional. A mental health professional can help you to identify the root of your social anxiety an work through these issues. You might also consider attending a behavioral therapy group for people with social anxiety. These groups can help you to build your confidence and learn cognitive- behavioral techniques that can improve your ability to handle difficult situations. Medication alone cannot cure social anxiety, but it can be useful in some situations. Some medications may be more effective than others for your situation, so it is important to talk to your doctor about your symptoms and options. Common medications for SAD include: Benzodiazepines such as Xanax; Beta Blockers such as Inderal or tenormin; Monoamine Oxidase Inhibitors (MAOIS) such as Nardia; Selective Serotonin Reuptake Inhibitors (SSRI’s) such as Prozac, Luvox, Zoloft, Paxil, Lexapro; Serotonin-Norepinephrine Reuptake Inhibitors (SNRIS) such as Effexor, Effexor XR, and Cymbalta.

Summary: Practice deep breathing. Put a stop to your negative thoughts. Take care of yourself. Consider seeing a mental health therapist for help. Ask your doctor about medications.


Click on an area in the message where you wish to insert an image. Head to the "Insert" tab, then go to "Illustrations." Click "Picture," and locate the picture file you want to insert into the e-mail.

Summary: Insert a picture from a file.


You might have a particular cause or hobby that you’re really passionate about, and you should keep investing your time into that. Your ideal person likely has some passions that are similar to yours, and this is a great way to meet people whose values align with your own. For example, if yoga or pottery are your hobbies, taking a yoga class or participating in a pottery workshop will let you show off your skills while being around men and women who have similar interests. Many times, guys who share your interests may be stable, long-term boyfriends as well. If you're already active in social clubs, religious groups, or other special interest groups, consider asking someone you've already met from these groups out on a date. Meeting someone new often means doing and trying new things. Take some time to do a new hobby, take a class, visit a new restaurant, or take a trip to a place you’ve never been. If you haven’t met him yet, your ideal man probably isn’t hanging out at the places you always go to.  For example, you can start small by visiting a new coffee shop on the other side of town. Consider taking classes that your ideal man might be interested in. For example, if you'd love to find a guy who loves to travel, take courses in geography or foreign languages. If you’re feeling adventurous, take long weekend trip to a city you’ve never visited. Go to museums, take yourself shopping, and visit tourist attractions. Maybe you’ll find someone to be your tour guide! Although blind dates are notoriously uncomfortable, your friends know you better than anyone else. Bring up the topic of dating and ask them if they know anyone from work or other friends who might be compatible with you. Put on your favorite outfit, keep an open mind, and try to have fun! You might have a pretty clear idea in your head of what your ideal man is interested in. Think of the places that he would hang out at or visit frequently, and go there for a little bit to look around and start a conversation.  If your ideal man is into fitness, go to the gym and keep your eyes open for anyone who interests you. If your ideal man is into literature, hang out at a bookstore or library and look for men who have good taste in books! Bars, clubs, and restaurants are great places to meet men, but you might need the safety net of your friends behind you. Go out with them one weekend and talk to people who you find attractive. Focus on making conversation and getting their contact information to set up a more intimate date in the future. Be careful not to drink too much and always be aware of your surroundings. Using the buddy system when you’re out is a great way to avoid a risky situation. Your ideal guy may be over 6 feet tall, handsome and funny, and have a large paycheck, but the guy you find yourself hanging out with might be the opposite of that. Instead of ruling him out because he doesn't fit your idea of Mr. Right, think about what you like about him. It might be that those are the non-negotiable traits that you look for in a partner. Especially when it comes to dating, perfection is hard to find. It’s always best to be with someone who treats you with respect, cares about you, and makes you feel good, regardless of other factors.
Summary: Participate in events that interest you. Talk to men who are already in your life. Try something that you’ve never done before. Ask your friends to set you up on a date. Go to places where your ideal man would hang out. Go out on the town with your friends. Be open to compromise.