Whether you are afraid of being stared at by others when facing strangers, and feel at a loss or embarrassed at the same time, this is the performance of social phobia. Social phobia is sometimes not obvious, only embarrassment, blushing, heartbeat and so on. Sometimes it will be manifested as rapid heartbeat, trembling hands and feet, emotional anxiety, weak voice trembling and so on. , seriously affecting the normal social interaction of patients. Therefore, many people choose to stay at home and avoid solving the problem. How can we overcome social phobia?

Question: What is social phobia? ? ? I think I'm a little, but I'm not sure. Can you give me some advice? ——

Shi Yu: In China, because people generally don't know enough about "social phobia", many people who really suffer from social phobia are regarded as "timid and introverted" and ignored. At the same time, many people who are just timid, shy and introverted are considered as "social phobia".

Question: What's the difference between introversion and social phobia? Sometimes I feel that I have nothing to say to others.

Shi Yu: Just as nervousness is a manifestation of anxiety, it cannot be said that people who are easily nervous are anxious. As a kind of anxiety disorder, social phobia is the same-introverts are just more likely to suffer from social phobia, but not vice versa. Introverts do not necessarily have social phobia.

Question: What are the basic causes of social phobia?

Shi Yu: There are too many neurotransmitters in the brain, and many factors interact with each other, such as society, family environment and parenting style.

Question: Hello, Dr. Shi Yu, I usually don't like chatting with strangers, or I can't find any interesting topics when chatting with strangers, which finally makes me embarrassed. How can I overcome this situation?

Shi Yu: I have a friend who has settled abroad. After returning home, he chatted. He said that the difference between China people and foreigners is that foreigners will first imagine strangers as good people, and then look for bad people in the process of getting along; People in China first assume that a person is a bad person, and then look for details to prove that he is a good person. So we don't like talking to strangers, which is also a kind of self-protection from harm ~ are you right?

Q: Hello, Dr. Shi Yu. I am so introverted that I can't let go of strangers. I'm very reserved and I stutter. If people stare at me, I'm even more at a loss. I always feel as if there is something wrong with myself. Sometimes I feel that the other person is very rude, and even feel that other people's eyes are very contemptuous, which makes me feel inferior. What should I do?

Shi Yu: It's not other people's opinions that are projected, but your inner "lack of confidence". Strengthen your heart and start with small details ~

Question: Do you dislike it more and more now? Talking to strangers? Don't want to go to a crowded place? How can I get myself out of my narrow circle?

Shi Yu: I think it's relatively safe to talk to people I know, so I often hear me whispering to my colleagues outside, but I always quarrel with my parents when I get home. That's why. We don't want to try new things, on the one hand, because we are not sure about this new thing, on the other hand, we can see if our hearts are strong enough.

Question: Hello, I have a serious social phobia. I went to see a doctor, but I don't think it worked. How can we get out of this strange circle of social phobia? I am afraid of meeting others, going to crowded places, watching others, and even taking the bus alone.

Shi Yu: We often flinch after being injured. If we can't call it injury, at least we are not good at something, so what really hurts us is not "social" occasions and behaviors, nor the people opposite us, but our own fantasies!

Question: I feel that I can't be eloquent in front of the leader like some people, so I want to hide when I see the leader. How can I overcome this mentality?

Shi Yu: It is said that comparison is the source of pain. Don't limit your highest goals by what others think is important, but strive for what you think is the best.

Question: I am afraid of going to crowded places, and I always feel that others are watching you or gossiping, so I feel very uncomfortable. What should I do? I also know that this is an illusion.

Shi Yu: Really? Is that so? I think many people don't even know what they are thinking, let alone fully understand what others are thinking. When you also spend some psychological ability to pay attention to yourself, you will find that others' eyes are much softer ~

Question: When I talk to people I know, I sometimes blush and get nervous. How can I overcome it?

Shi Yu: When foreigners look at people, they usually regard each other's family as a good person first. China people are used to assuming that others are bad people first, so when you see a stranger suddenly smiling at you in the street, you will be prepared immediately. This stems from our self-protection, because it will reduce injuries and avoid injuries. Too much is too late, and seeing more negative information will make you physically and mentally tired, so make friends with people with sunny mentality and let them drive themselves to sunshine.

Question: How can you tell whether you are "introverted, timid" or "social phobia"?

Shi Yu: Once the word "disease" is mentioned, it has seriously affected life and work. Introverts are generally reluctant to communicate with others, but there is no obstacle to normal communication!

Problem: When I meet some people, I always feel bored and don't want to talk. . . .

Shi Yu: The most complicated interpersonal relationship is love, so the interaction with friends before falling in love will exercise us ~

Question: What do you think can build a strong heart?

Shi Yu: Suffering, the more suffering you experience, the stronger your ability to resist blows. But this kind of "suffering" is not common in peacetime, so you have to find it yourself! But often people like to seek advantages and avoid disadvantages, so they often avoid the heavy ones, so they lose the opportunity to strengthen themselves ~

Problem: I always don't want to talk to people. I feel troublesome and tired. What should I do, doctor?

Shi Yu: Sometimes the way you look at others happens to be seen by others! So I hope others will accept me and accept the people around me first ~

Psychological diseases hidden behind insomnia

Like most young mothers, Ms. Fan feels exhausted every day and can only catch her breath when her 3-year-old son takes a nap. One night, Ms. Fan accompanied her son to build blocks at home. She felt her eyelids getting heavier and heavier and finally fell asleep until her son slapped her: "Mom, wake up." Ms. Fan suddenly woke up from her dream and found herself sweating profusely. At the clinic, she told the doctor that she hadn't had a complete sleep since the baby was born. My son woke up five or six times a night when he was a child, and she followed him five or six times a night. The child is old enough to sleep till dawn, but she can't sleep. She often wakes up when the child moves her little hand. This is the painful torture of mother Fan in the workplace. "Teaching high school Chinese is very stressful, because I can't sleep well and I lost 20 pounds." Mother Fan said. —— yjbys.com

For 26-year-old Li Chen (a pseudonym), life would be beautiful without insomnia. Chen Li can't figure it out At school, she was always worried that she would not get up in the morning. Now she can only sleep until five or six in the morning. "I wake up at three or four in the morning every day, looking at the still dark day outside the window, looking at my husband who is still sleeping, and I can only wait helplessly for dawn." Li Chen said. As a software engineer, she spends 16 hours in front of the computer 24 hours a day. Whenever I come home from the night shift, I am already very sleepy, but I have a headache and can't sleep. ——

Poor sleep can lead to four diseases.

Experts explained that because of fear of insomnia, I fell asleep while watching TV, listening to music or playing video games; Force yourself to go to bed according to the "point" and get up in the morning. This time "point" is always being adjusted; After waking up naturally, I want to "lie in bed for a while" and force me to extend my sleep time; Don't sleep at night, make up sleep during the day and make up sleep on weekends; Work pressure, need to work overtime at night, fall asleep immediately after high-intensity work, etc. , collectively referred to as "garbage sleep". Garbage sleep often causes many diseases.

depress

Feeling depressed, often feeling tired or lacking in energy, fidgeting and fidgeting are all manifestations of depression. We often hear the expression "insomnia and depression". Indeed, there is a natural connection between insomnia and depression.

amnesia

When I went out to work in the morning, I found that I forgot to bring my completed plan and hurried home. When I got home, I didn't remember what I had forgotten. At the company morning meeting, the boss can clearly see that your eyes are distracted, you are slow to answer questions, and you often make mistakes; A day's work has begun, it is clearly the work that the leader just ordered, but you look at the figure of the leader leaving. "The leader just seems to say ..."

snore

Every night, because your snoring keeps others awake, others think you are sleeping soundly. Actually, I can't sleep well because of snoring. Not only that, sometimes I wake myself up at night because of snoring, and I have chronic pharyngitis. In addition, when I get up the next morning, I will feel headache and dry mouth, I have no energy during the day, my attention drops, and my mood is very irritable.

Habitual alopecia

When I got up in the morning to comb my hair, I found that my hair had lost a lot, and even I was shocked. Watching a beautiful head of hair decrease day by day, I finally had to reluctantly give up what I love and cut it short. Have you ever thought that this is caused by "garbage sleep"? The length of sleep has no obvious relationship with hair loss, but hair loss is closely related to sleep quality.

Insomnia half hides mental illness.

Experts emphasize that hormonal changes are not the only factors that affect women's sleep. Stress, illness, diet, lifestyle and sleeping environment, and women's social status will all hinder women's sleep. Clinically, doctors will meet many patients. Because I can't sleep well at night, I have a series of physical symptoms such as headache, chest tightness and gastrointestinal dysfunction during the day. At this time, they often think that insomnia is caused by these physical symptoms, so they go to various related specialties for treatment according to these symptoms. But they just didn't expect that the occurrence of insomnia is actually related to psychological barriers. Insomnia itself is one of the symptoms of psychological problems, and other physical symptoms are actually caused by psychological barriers. Experts pointed out that in fact, more than half of insomnia patients have psychological problems, and for women, the most common psychological problems leading to insomnia are depression and anxiety. Therefore, when you encounter insomnia, you may not only check your physical health, but also pay attention to whether there are psychological problems that need timely adjustment and guidance. If the correct treatment is not taken in time, the symptoms of anxiety and depression will be aggravated and the problem of insomnia will be more serious.

Form good habits and have a good sleep.

Experts suggest that if you want to have a good sleep, you must form good habits.

1, don't eat irritating food, such as coffee and strong tea, before going to bed, and stay away from such food for 8 hours before going to bed. In addition, don't eat too much before going to bed. Being too hungry will also affect your sleep. You can drink a glass of milk before going to bed. Milk helps sleep, but people who are allergic to milk can eat an apple or a piece of bread, and the effect is the same. Eat more foods that can improve sleep quality on weekdays, such as red dates, lilies, millet porridge, walnuts, honey and sunflower seeds. Recommend two ways to eat (fresh lily 1, appropriate amount of rock sugar, add rock sugar after lily is cooked, and add red dates. This method can not only help you fall asleep and reduce nightmares, but also has the function of beauty beauty. ) Milk oatmeal (oatmeal 1, boiled in 3 parts of milk 15 minutes, with sugar, can be used as porridge for dinner, which can not only soothe the nerves, but also moisten the lungs and relax the bowels. Generally, oatmeal is hard and takes time to cook. It is best to use instant oatmeal. )

2, adhere to regular work and rest, don't sleep too late on weekends. If you go to bed late on Saturday and get up late on Sunday, you may lose sleep on Sunday night.

3. Don't do intense thinking before going to bed. For example, some people like to think about their work for the day and tomorrow before going to bed. Such thinking will make the brain too excited and is not conducive to falling asleep.

4. Choose exercise time. Afternoon exercise is the best time to help sleep, and regular exercise can also improve the quality of sleep at night. Remember not to do strenuous exercise before going to bed.

Don't do anything unrelated to sleep in bed, such as watching TV and reading books in bed. Let your brain form a conditioned reflex and let the bed only connect with sleep.

6. Sleep at night. Taking a nap during the day may lead to sleep deprivation at night. Sleeping during the day is strictly controlled within one hour, and I can't sleep after 3 pm.

7. Keep a quiet sleeping environment and turn off the TV and radio when sleeping.

8, don't care too much about sleep, don't give yourself pressure when you are insomnia, but you can't sleep when you are stressed.

9. Keep the bedroom at a proper temperature, and a slightly cooler environment will help you sleep.