e-book Coping Sucessfully with Shyness (Overcoming Common Problems)

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The only solution I believe to such a problem is to open up to people. Even if you think that you are wrong or are too shy to start a conversation, try to go out and talk to people. People in New Zealand are very good human beings and they will respect the fact that you are trying. Home-sickness is another big challenge that you might have to face when coming to New Zealand, unless you already have family or friends here.

As I came here alone, knowing absolutely no one, I faced this problem every day for the first month or so. This is a very natural and common feeling, but again you cannot sit at a place and wish for things to change.

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Make a habit of talking to your friends and family back home regularly, but try not to only talk to them. Keeping up with your finances, be it earnings or savings, is another major thing to focus on. Earnings are kind of tough in New Zealand. Getting a job might not be that difficult but keeping a hold of it could be. Keep looking for opportunities and never miss one.

Everything that helps you earn money is important.

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However, if you can, it is definitely sensible to choose a job which gives you a better future over a job with better money. These are the challenges that I think every international student probably faces here in New Zealand but there could be more. What do you think? Madhav Kapur is a student from Delhi, India. He is currently studying business at the Waikato Institute of Technology Wintec. He is hoping to use the skills he gains at Wintec to pursue a career in law. Marc explains the differences that he's found studying In New Zealand compared to back home in the Philippines.

Helping Young Children Overcome Shyness

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Get answers to your questions about studying in New Zealand. Accept cookies. Blog Overcoming Challenges for International Students. Culture Shock The first and foremost challenge that every international student has to face is the cultural shock you have to go through while you adjust to life in a new country. Communication Another problem that I see most international students struggling here with is communication.

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Home-sickness Home-sickness is another big challenge that you might have to face when coming to New Zealand, unless you already have family or friends here. Finances Keeping up with your finances, be it earnings or savings, is another major thing to focus on. Tell us your story Would you be interested in contributing to our blog? Send us your story.

Share your story. It can be incredibly scary to think about why you feel and think the way you do, but understanding the reasons for your anxieties will help lessen their negative impact on your life. You may be convinced that everyone is looking at you and judging you. Your focus is on your bodily sensations, hoping that by paying extra close attention you can better control them.

Switching from an internal to an external focus can go a long way toward reducing social anxiety. Instead, do your best to engage them and make a genuine connection. Chances are other people are feeling just as nervous as you—or have done in the past. Release the pressure to be perfect. Instead, focus on being genuine and attentive—qualities that other people will appreciate. Many changes happen in your body when you become anxious. One of the first changes is that you begin to breathe quickly. Overbreathing hyperventilation throws off the balance of oxygen and carbon dioxide in your body—leading to more physical symptoms of anxiety, such as dizziness, a feeling of suffocation, increased heart rate, and muscle tension.

Learning to slow your breathing down can help bring your physical symptoms of anxiety back under control. Practicing the following breathing exercise will help you stay calm:. One of the most helpful things you can do to overcome social anxiety is to face the social situations you fear rather than avoid them. Avoidance keeps social anxiety disorder going. While avoiding nerve-wracking situations may help you feel better in the short term, it prevents you from becoming more comfortable in social situations and learning how to cope in the long term.

In fact, the more you avoid a feared social situation, the more frightening it becomes. For example, a fear of speaking up may prevent you from sharing your ideas at work, standing out in the classroom, or making new friends. While it may seem impossible to overcome a feared social situation, you can do it by taking it one small step at a time. For example, if socializing with strangers makes you anxious, you might start by accompanying an outgoing friend to a party. To work your way up a social anxiety ladder:. This may backfire and reinforce your anxiety.

Be patient.


How To Deal with Anxiety and Worry | THIS WAY UP

Overcoming social anxiety takes time and practice. Step 6: Eat lunch in the break room and make small talk with one or more of your coworkers, such as talking about the weather, sports, or current events. Actively seeking out supportive social environments is another effective way of challenging your fears and overcoming social anxiety. The following suggestions are good ways to start interacting with others in positive ways:. Take a social skills class or an assertiveness training class.

These classes are often offered at local adult education centers or community colleges. Volunteer doing something you enjoy , such as walking dogs in a shelter, or stuffing envelopes for a campaign—anything that will give you an activity to focus on while you are also engaging with a small number of like-minded people. Work on your communication skills. Good relationships depend on clear, emotionally-intelligent communication.

If you find that you have trouble connecting to others, learning the basic skills of emotional intelligence can help. No matter how awkward or nervous you feel in the company of others, you can learn to silence self-critical thoughts, boost your self-esteem, and become more confident and secure in your interactions with others. By simply learning new skills and adopting a different outlook you can overcome your fears and anxiety and build rewarding friendships. The mind and the body are intrinsically linked—and more and more evidence suggests that how you treat your body can have a significant effect on your anxiety levels, your ability to manage anxiety symptoms, and your overall self-confidence.

The following lifestyle tips will help you reduce your overall anxiety levels and set the stage for successful treatment. Avoid or limit caffeine — Coffee, tea, soda, and energy drinks act as stimulants that increase anxiety symptoms. Consider cutting out caffeine entirely, or keeping your intake low and limited to the morning. Get active — Make physical activity a priority—30 minutes per day if possible. If you hate to exercise, try pairing it with something you do enjoy, such as window shopping while walking laps around the mall or dancing to your favorite music.

Add more omega-3 fats to your diet — Omega-3 fatty acids support brain health and can improve your mood, outlook, and ability to handle anxiety.

Overcoming Challenges for International Students

The best sources are fatty fish salmon, herring, mackerel, anchovies, sardines , seaweed, flaxseed, and walnuts. Drink only in moderation — You may be tempted to drink before a social situation to calm your nerves, but alcohol increases your risk of having an anxiety attack. Quit smoking — Nicotine is a powerful stimulant. Contrary to popular belief, smoking leads to higher, not lower, levels of anxiety. If you need help kicking the habit, see: How to Quit Smoking. Being well rested will help you stay calm in social situations.

Of all the professional treatments available, cognitive-behavioral therapy CBT has been shown to work best for treating social anxiety disorder. CBT is based on the premise that what you think affects how you feel, and your feelings affect your behavior. Learning how to control the physical symptoms of anxiety through relaxation techniques and breathing exercises. Challenging negative, unhelpful thoughts that trigger and fuel social anxiety, replacing them with more balanced views.

Facing the social situations you fear in a gradual, systematic way, rather than avoiding them. Role-playing, social skills training, and other CBT techniques, often as part of a therapy group.