사회적 불안 극복하기: 역량 강화를 위한 전략

### 사회적 불안 극복하기: 역량 강화와 자신감을 위한 전략
* 😟 사회 불안은 단순한 수줍음을 넘어 **사회적 상황에 대한 압도적인 두려움**으로 나타나며, 종종 부적절함과 자괴감으로 이어지기도 합니다.
* 👥 미국에서는 **약 1,500만 명의 사람들이 비슷한 사회적 불안감**을 경험하고 있으며, 이러한 어려움은 여러분 혼자가 아니라는 점을 강조합니다.
* 🔦 '스포트라이트 효과'는 개인이 다른 사람들이 자신에게 집중하고 있다고 믿게 만들지만, 실제로는 **대부분의 사람들이 자신의 관심사에 몰두**하고 있습니다.
* 🧠 과거의 부정적인 경험은 불안과 사회적 이벤트 회피의 악순환으로 이어질 수 있으므로 **사회적 불안과 관련된 부정적인 신념을 해결하는 것**이 중요합니다.
* 📉 비합리적인 두려움에 도전하고 현실적인 관점으로 대체하면 **불안을 줄이고 사회적 상호작용을 개선**하는 데 도움이 될 수 있습니다.
* 🎯 사교적인 상황을 이상적으로 생각하기보다는 **현실적인 기대치**를 설정하면 개인이 완벽에 대한 부담 없이 모임을 즐길 수 있습니다.
* 🤝 모든 사람이 나를 좋아하지 않는다는 사실을 받아들이고 **거절이 나의 가치를 정의하지 않는다는 것**을 이해하는 것은 사회적 두려움을 극복하는 데 필수적입니다.
* 😂 실수를 웃어넘기고 자신을 소중히 여기는 법을 배우면 **자신감을 키울 수 있으며**, 이는 사회적 환경을 탐색하고 보다 힘 있는 삶을 살아가는 데 필수적입니다.

사회적 불안은 부정적인 생각을 인식하고 현실적인 기대치를 통해 자신감을 키움으로써 극복할 수 있습니다.

In the past, we've covered how anxiety can damage your relationship with others and even yourself. However, the spotlight in this video is on social anxiety. Social anxiety is more than shyness; it's an overwhelming feeling of fear and dread at the thought of being in a

social setting. Social settings just highlight your own feelings of either inadequacy or self-awareness. The sweaty and clammy hands appear at the idea of having to be involved in a group. Why? Because you think that you may end up embarrassing yourself for making a bad

impression on others. These feelings are not as uncommon as you might think they are. There are approximately 15 million other people in the United States alone that feel the same way. In fact, social anxiety is linked to a group in Japan called the Hikikomori, individuals who choose

to isolate themselves from society for extended periods of time. So you are not alone, even if you might want to be. The thing is that while you might find these periods of solitude and social isolation comforting, you need to socialize with others. We humans are social beings after

all. How do you stop social anxiety from controlling you? Recognize where the spotlight is. A common symptom of social anxiety is perceiving how others perceive you, meaning you find yourself feeling uncomfortable or extremely self-conscious because you are aware of how others might perceive you. It's this

hyper and almost meta-awareness that triggers deep feelings of self-consciousness and anxiety, which makes you run from social situations. This bias, believing that others are watching you, is called the spotlight effect, but the truth is that most people are focused on their own

things they aren't really looking at other people around them unless it directly involves or affects them. Once you realize that no one is really looking at you, you'll start to feel a lot freer and less worried. Address the negative beliefs tied to your social

anxiety. So social anxiety is magnified and fueled by the ruminating negative monologue you have in your head. Negative social experiences often leave a scar that can affect all future possibilities. As a result, in the face of social situations you may start to fabricate

presumptions about how things will turn out. Usually your mind will paint you the worst possible picture, scaring you into not going outside. Sometimes these assumptions are not just about the event but also about yourself and your abilities. Consequently, you become more anxious and less willing to attend a

social event. To counter this, we can identify where these negative assumptions come from and what triggers them. Maybe it was a bad experience, or maybe the assumption has no basis. By learning the source of your negative talk, you can learn how to address it and

cancel it. Negative experiences or thoughts can trigger anxiety and then devolve into negative thinking patterns such as catastrophizing or mind reading. Challenge these thoughts by asking yourself: is this worry based on facts or assumptions? Replace irrational fears with more realistic and balanced

perspectives. Remember, just because you think something doesn't make it true. Be more realistic. Another factor that affects our level of social anxiety is expectations, societal or self-fabricated. Sometimes we idealize how a situation will play out or imagine how it should play out. As a result, we

have high expectations and our fear then becomes what if it doesn't happen that way? The antidote to this is realism. Realism helps get rid of unrealistically high expectations and allows you to live in the moment now, free of expectations. You may find yourself enjoying a social

gathering instead of dreading it. Be more assertive. Many of the tips I've given you so far are about handling the external atmosphere of a social setting, but sometimes your fears about social events are internal. Sometimes our own insecurities and inadequacies make us afraid to be

around others. You fear social rejection and therefore avoid being social, but what if you learned to accept this? You cannot please everybody, just as not everyone can please you. Just as you may not be friends with everyone, not everyone will want to be friends with you, and that is totally fine. Each and

every one of us has a reason for accepting or not accepting someone. Sometimes that reason is something as simple as not feeling it or not wanting to. Rejection from others does not mean that there is anything specifically wrong with you, so don't take other people's perceptions of you too

seriously. Whether someone chooses to like you or dislike you should not dictate or affect your self-worth. Learn to handle mistakes. Lastly, many people become anxious about being in a social setting because they're afraid to embarrass themselves, but the trick of getting over an

embarrassment is how you decide to handle it. We've all done something cringe at some point, like, like that, like what I just did right there. So what? Learn to laugh it off. I say this fully knowing that it might not be that easy.

but learning to laugh off a mistake or embarrassment starts with learning to value yourself and having self-confidence. Having self-confidence helps you overcome your social anxieties and makes you more comfortable being in a social setting. Why? Because all the negativity and fear of rejection

disappears. Learning to love and value yourself, learning to speak up for yourself and being confident is the key to overcoming your nerves. Easier said than done, like all things in life it's a process that involves rewiring your negative talk and maybe working with a

therapist to overcome biases that have created your social anxiety, but the journey is worth it. You learn to socialize and live a more empowered life.

How To STOP Letting Social Anxiety Control You

Psych2Go

사회 불안은 단순한 수줍음을 넘어 사회적 상황에 대한 심각한 두려움입니다.

극심한 공포와 자의식이 수반되며, 종종 신체적 증상(손바닥에 땀이 나는 등)이 나타납니다.

히키코모리는 놀라울 정도로 흔하며 수백만 명에게 영향을 미치고 히키코모리 같은 질환과도 관련이 있습니다.

고독이 위안이 될 수도 있지만, 사회화는 인간의 행복을 위해 매우 중요합니다.

스포트라이트 효과와 부정적인 믿음에 대처하기

핵심적인 측면은 '스포트라이트 효과'로, 다른 사람들이 자신에게 집중하는 것을 과대평가하는 것입니다.

부정적인 자기 대화는 종종 과거의 부정적인 경험에서 비롯된 불안을 조장합니다.

이는 사회적 상황에 대한 파국적인 사고와 가정으로 이어집니다.

부정적인 생각의 근원을 파악하면 그 생각에 도전하고 대체하는 데 도움이 됩니다.

사실에 근거한 걱정과 가정을 구분하는 것이 중요합니다.

비현실적인 기대는 불안감을 키우지만 현실적인 기대는 이를 관리하는 데 도움이 됩니다.

내부의 불안은 종종 사회적 불안을 부추깁니다.

모든 사람이 나를 좋아하지 않는다는 사실을 인정하는 것은 자존감을 높이는 데 중요합니다.

거절이 자존감을 정의해서는 안 됩니다.

실수를 웃어넘길 수 있는 능력은 사회적 불안을 극복하는 열쇠입니다.

자신감은 거절에 대한 두려움을 줄여줍니다.

사회적 불안을 극복하는 것은 치료가 필요할 수 있는 과정입니다.