You are only 14 years old. If you have not seen a doctor, the so-called you have social phobia may be your own guess. The severity will only be known after a psychological examination. I mean you You may not have social phobia, or you may have social phobia, but the problem is not serious. Regardless of whether you are poor or not, it is still recommended that you ask your parents to take you to the hospital for a psychological examination to diagnose whether you have severe social phobia. If you have severe social phobia, you need to see a psychologist in a regular hospital. The doctor will prescribe medication according to your situation, and you can also adjust yourself. Self-regulation methods for social phobia:
1. Positive self-suggestion: Say to yourself 20 times before going to bed every night and after getting up in the morning, "I accept myself, I believe in myself!" Through this positivity Self-psychological suggestion can gradually change our previous negative ideas about ourselves, learn to accept ourselves, and cultivate our own confidence.
2. Relaxation and quiet training: Find a quiet place where no one will disturb you, sit down comfortably, close your eyes, and imagine that you are in a quiet place surrounded by green mountains and shaded by trees, and your mood will change. Gotta calm down. Now start to relax and imagine your body becoming looser and softer from head to toes...at least once a day. Regular practice like this can help us control our bodies and overcome nervous reactions.
3. Don’t pay too much attention to your own reactions: Nervousness is always accompanied by a series of physical discomforts. According to the reinforcement theory, if we pay too much attention to the nervous reactions of certain parts of our body when we are nervous, we will It is equivalent to reinforcing one's nervous behavior. Make it heavier step by step. And when we ignore our nervous reactions, the nervous reactions will gradually subside over time because the tension will not be noticed and strengthened.
4. Specifically, systematic desensitization can be used to eliminate fear. It involves repeatedly receiving fearful stimuli and contacting the feared target, thereby gradually adapting to this stimulus and gradually eliminating this fear. The intensity of the stimulus can be presented step by step from weak to strong, otherwise the fear will be aggravated.
5. You can use aversion therapy: the simplest method is to put a rubber band on your wrist. Whenever you have fearful emotions or thoughts, flick it hard until you feel pain. This is also a kind of reinforcement. , the symptoms will ease over time.