How To Stop Blushing And Social Anxiety

Can you relate to this.

You are probably already feeling a bit anxious and uncomfortable.

Then all of a sudden, you're put in an embarrassing situation or you're put in a social situation that you already have a fear of and it might make you go red.

As soon as you become aware of the heat rising in your face. You mind and body enters the fight, flight, freeze response and all your attention goes onto the fact that you're starting to blush.

All the awareness of the heat in your face and all the panic and feelings of overwhelm. Makes you tense your body, freeze, turns inwards which makes you turn even redder and redder.

By now. You can feel your face burning up.

Has anybody noticed, you think to yourself as you feel like making a quick escape.

Then your worst nightmare happens.

Somebody points it out or ask you why you have gone red.

As if you didn't know or as if you meant it to happen on purpose.

Everybody around you is now staring at you, which just makes the heat and redness more intense and long lasting.

It's happened to you again. And you don't understand why and you don't know what to do to make it not happen. 

Not a very nice position to be in and nobody likes blushing. But is there anything that you can do to prevent it?

Well. If you're blushing easily and frequently. Then there is usually a reason for this and once you know the reason why it happens all the time.

You can start to do something about it.

After it happens. Do you feel annoyed with yourself and do you then start to beat yourself up over it and you give yourself a hard time?

If you do. Then you need to stop doing that.

As hard as it seems. If it does happen let it go or laugh it off. Otherwise this creates a new fear of that situation, so next time you will feel even more anxious.

Otherwise. Every time you react badly to it. You will reinforce the fear of it and the more you fear it happening. The more emotionally significant it will become. The more it will play on your mind and the more it will happen.

Blushing can happen. Solely because we fear and expect it to happen.

Blushing is a learned habit, pattern, behavior and association.

This pattern, habit and cycle. And that's all it is a habit and a learned pattern of behavior. Just keeps repeating itself over and over again.

Even, when you're not in a stressful social situation. You don't gets a minutes peace. Because all you can think about is worrying about your blushing and trying to make it stop.

The less you worry about it the less often it will happen

Do you spending all your time worrying, obsessing and thinking about your blushing and fearing when it might happen next?

Because, when you have a fear of it happening or you keep worrying about it happening.

Then you will immediately shut off any chance of you ever overcoming it.

Why?

Because, it happens more when you're afraid of it and there is always a chance of it happening at virtually any moment, each and every day. 

Therefore, fearing it happening will create a never ending and vicious cycle. 

Until you break this worry and fear loop and cycle. The problem will linger on and the chances are, it will get even worse.

Blushing is a part of the process of your fight, flight and freeze response being activated. 

Most of the time you are stuck in survival and insecure mode. 

The opposite to fear and the survival mode is feeling calm and safe and this is the state of mind and body, that you need to shift over to.

Avoid making this disastrous mistake

Do you also tell yourself things like.

I must stop blushing or I never want to blush again?

If you do then you are making a very big mistake which will create more fear and anxiety and inevitably, more excessive blushing. 

That goal is also too unrealistic and it will create inner conflict and an even bigger fear of it happening. 

Again significantly increasing the chances of you going red.

Sometimes the best way to end your emotional suffering and stress is to accept and surrender to what is causing you all your emotional pain and suffering.

A simple shift of attitude to one of.

"I could care less if I blush so what or it's OK if I blush"

Can stop all the emotional arousal and momentum.

This may seem a bit strange to you.

But the less you care and the less you worry about it happening. The less likely it will happen.

Blushing is a stressful and fearful response to an external stimuli, which is triggered by an inward emotion.

Knowing this. All your energy should be focused on, changing the way you feel and respond.

Because. The reason why you go blush easily, intensively and frequently is all down to how you're feeling at the time it happens.

The main two emotional states that trigger the heat and redness in your face and body are the emotional states that are associated with fear and low confidence.

The reasons why you have a fear of it, is because.

You have attached your fight or flight response to the blushing itself and all the social situations that cause you to go red.

This is called emotional conditioning. 

The blushing is preceded by an 

  • Emotional conditioning and learned patterns of behavior
  • Emotional response to an outside social stimuli
  • The release of adrenaline
  • Sensations and physical symptoms of stress. Like rapid breathing, quickening of the heart, tensing of the muscles and the widening of the blood vessels in the face
This means if you want to stop your blushing. You have to work backwards and change your emotional conditioning, change your emotional responses and learn how to calm your mind and body.

Tension and stress are two of your worst enemies.

Most blushers. Spend nearly all of the day worrying and focusing on their blushing.

This approach is counter productive and it creates a state of stress, anxiety and imbalance in your body.

The reason for this is.

You cannot solve your blushing. If you are holding yourself stuck in the negative, stressful and fearful state that is responsible for all the heat and redness in your face.

Blushing is also linked to low confidence emotions, low moods and feelings of insecurity.

The solution is all about learning how to control and change your feelings and emotions.

If you are feeling calm and relaxed. Then you cannot feel anxious.

If you are feeling happy and confident. Then you cannot feel low and unconfident.  

Things that will make your blushing and anxiety worse and more intense

  • Thinking about blushing and worrying about it
  • Trying not to blush, trying to stop it and wanting it not to happen
  • Not wanting to feel anxious 
  • Trying to stop thinking anxious thoughts
  • Trying to deal with, defeat, stop or suppress your feelings
  • Stress
  • Tension
Blushing and social anxiety are both directly linked. This means, if you want to make a complete recovery it is essential that you treat both your blushing and your social anxiety.

Nobody ever overcomes their blushing and social anxiety by thinking about it, reacting negatively to or focusing on it.

In fact quite the opposite happens.

Because the more you want to stop blushing or the more you avoid the situations that make you feel uncomfortable or cause you to go red. 

The more this reinforces the fear. 

You cannot control everything that happens to you externally or what people ask, do or say about you.

But you can learn to control the way you respond and feel, in those social situations.

The funny thing about your feelings and emotions is. The more you don't want to feel anxious or afraid. 

The more you feel these feelings, the more you will learn to feel and expect them and the more likely you will feel them in the future.

So, that's not the answer.

You maybe thinking. 

What is the answer, then?

As far as your feelings and emotions go. You get more of what you focus on. 

What, this means.

If you keep focusing on not wanting to feel anxious or not wanting to go red. The more sensitive you become to them and the more you allow them to bother you. The more they will persist and happen.

Meaning. You will feel more anxious and you will go red, more often.

We feel less anxious when we put our attention onto something else.

You overcome your blushing and anxiety by learning how to change your feelings and changing how you have learned to respond. 

Emotional conditioning is where you have associated your fight, flight, freeze response to all the situations where you usually go red and the actual heat and redness in your face.

The answer is to change those fearful response to feelings of calm and control and work on your happiness and confidence levels.

What you need to now ask yourself.

What ways are you going to use, to change and manage your emotional state so you can go from fearful and anxious to calm, cool and composed?

What strategies are you going to use, to prevent yourself from going bright red, when you know it is about to happen? 

Your journey to overcoming your blushing needs to involve what actions are you going to take and what changes are you going to make.

Because the only way to overcome your blushing and anxiety is to make new and positive changes. 

Actions steps and repeatedly practising and doing the right things is what will get you to results that you want. 

Many blusher have a lot of those what if blushing thoughts and imagining that cause them endless worry, anxiety and stress.

The what if thoughts are your mind doing a kind of risk assessment.

If you leave them unanswered. Then this will cause endless emotional arousal, anxiety and panic.

To calm your worried mind. You can immediately reply with.

" So what, it's OK if I blush"

Try to reassure your anxious mind. 

That everything will be OK so the anxiety is not necessary.

Taking responsibilty

The reality and truth is. A blushing and anxiety problem won't go away by itself and if you want to be blush free then you need to make some changes.

It is easy to fall into the victim mindset of blaming everything and everyone for your blushing and anxiety problems.

If you perceive the victim mentality then that will become a part of your experience.

You may even feel sorry for yourself or think that there is something wrong with you or there is nothing that you can do about this problem and it is something that you have just got to put up with and try to live with.

If you have been thinking this way.

Then you would be completely wrong on all accounts.

When you think that there is something wrong with you it can take you to a dark place of feeling hopeless and lead you to believe that you have no control over your life, the way you respond and your feelings and emotions.

This could not be further from the truth.

You are totally responsible for your own progress and how you teach yourself, to feel and respond.

You are also responsible for your life so far and what you choose to do and become in the future.

This means that it is your responsibility for the action steps you now decide to take and it is up to you to initiate your new plan and strategy that is going to help you overcome your blushing and your social anxiety.

If you choose to do nothing.

Then, first. That is a very bad strategy to have. Because if you do nothing, then nothing will ever change.

And if you are not prepared to learn and take the steps that are necessary. Then nobody else, is going to do it for you.

People can advise you and supply you with the information and techniques that can help you. But, they cannot make those changes for you.

Sometimes you have just got to take a look at yourself and what you choose to do or not do.

Overcoming your blushing, worrying and anxiety is a process of making continuous and progressive improvements and changes.

You will have your ups and downs and challenges and setbacks to overcome. It can take time and effort. 

But you will reap the rewards and not only will you learn how to overcome your blushing. But if you keep going and you keep learning about yourself and how your feelings work. 

You will go from strength to strength, you will start to see the changes and improvements. You will begin to feel better and better every day, and you will benefit in many new positive area's in your life.

Including your personal development, your well-being, your health, your relationships, your social skills and your career.

Where you will be in a year from now, will depend on the choices and actions you start taking today.

This is not just about your blushing.

It is about you and learning how to build your confidence and teach yourself the valuable skills of life, like learning how to relax and learning how to control your feelings and emotions.

If you're shy then this can affect your levels of self confidence and leave you feeling insecure.

Shyness can also affect your physiology, causing people to shrink in stature and adopt a guarded and insecure type of posture, which can affect your physiology and breathing.

Although blushing can be linked to shyness. 

However, it is not always the case as there are many shy people who do not suffer with and excessive blushing problem.

Your body and blushing

Although blushing and anxiety is often seen as a psychological issue. It is also directly linked to our bodies.

Our thoughts, imagining, feelings and behaviors are all linked and they all affect each other.

Most people know that blushing is an emotional response that is linked to fear, adrenaline and our fight or flight response.

The important thing to be aware of though. 

There are four specific reactions to your fight or flight response all of which can cause feelings and thoughts of insecurity which can result in redness in your face.

The four components of your fight or flight response are

  • Fight
  • Flight
  • Freeze
  • Surrender/submissive
When we perceive danger and we feel threatened. One of these four responses will kick in automatically.

You many not associate blushing with being or feeling threatened. But as far as your mind is concerned.

Blushing and all the situations are a threat and they must be avoided at all costs.  

This state of mind and body, is what is causing much of your emotional suffering.

Flight 

Is where our mind and senses perceives a threat and then it causes us to want to avoid or escape from that situation. 

Our stress response become activated. Adrenaline is released into our bloodstream. 

Our heart rate speeds up our breathing shallows, our muscles tighten and the blood is pumped to our major muscles and our outer extremities. 

Our flight responses kicks in when we feel threatened. In the case of blushing and social anxiety. 

It happens because we feel socially threatened, intimidated or we feel someone might make us blush.

If you start to feel anxious. Immediately and consciously start to relax. 

Smile. Because smiling is interpreted by the mind as everything must be OK. Then take some sloe deep breaths and relax your shoulders and body.

With the fight reaction

Again. The fight response is a emotional and physical response to a situation or person who we perceive to be threatening.

In the case of blushing and social anxiety. The person or persons who we feel threatened by are again those who we might make us go red.

In the fight posture. We adopt a stiff posture, where we stick out our chests, we arch our backs, we lift up our chin and head.

This can make you feel anxious and all the tension you are applying to your body can force even more blood into your face.

If you notice you're doing this. 

Think your neck to be free and think your head to balance forwards and up. Relax your shoulders and allow your chest and rib cage to relax.

The freeze response

The freeze response can be likened to a deer or rabbit in the car headlights.

This can happen when you are suddenly put on the spot. This can cause you to freeze and feel paralyzed with fear and overwhelmed by the emotions.

We can go into the freeze response when we allow our bodies to shorten in stature or we stiffen and over extend our bodies.

If you enter into the freeze response. Move about or change your physiology to break the pattern and freeze response.

The submissive response

This is where your body shrinks in stature. The back of the head becomes pulled down, the head protrudes forward, the back curves and the muscles stiffen.

This will cause your spine to collapse and it throws your body out of alignment and balance.

If you go into this submissive posture or the freeze response you will switch into startled mode. 

Leaving you feeling insecure and anxious. They are also associated with low confidence and negative emotions.

Thoughts of insecurity and low confidence emotions are also responsible for the heat and redness in your face. 

In fact, if your body collapses and your head drops down or you pull the back of your head down, you allow your head protrudes and you hunch your shoulders.

In evolutionary terms. This can acts as a signal to other members of the group that you are the subordinate one and you are  surrendering to the more dominant and confident people around you.

It seems as if the redness in the face is nature's way of showing the dominant members of the group that we are surrendering to them.

Again, those are anybody who you might feel, will embarrass you.

If you shorten in stature you will tend to find out that you will go red easily and often. 

Even, for the slightest things. You will also feel insecure and you will switch to a nervous and fearful state of dread and anticipation.

The same applies if you allow your head to drop forwards or you bend or lean forwards.

Some people can get stuck in these negative types of posture or they can become automatic responses.

Although allowing your body to collapse or shrink in stature should be avoided. 

Tensing and stiffening your body or trying to sit or stand to tall or stiff is also just as bad.

Some people in their attempt to feel more confident. Try to sit and stand to straight, tall or stiff.

The video below shows you how to break free from tense and submissive low confidence postures.



Learning the Alexander Technique can help you to free yourself from tense, collapsed and submissive posture, which can help increase your self confidence, improve your mood and reduce your chances of blushing easily all the time.   

There are plenty of other videos on Youtube demonstrating the Alexander Technique.

There are some other helpful videos further on down on this page. 

Setting yourself free

Every blushers knows how difficult it can be and how anxious they feel. Every time that they have to face a social situations or interaction that they know might make them go red. 

All that daily emotional suffering, worry and stress can takes its toll on your well-being, your quality of life and even your health can suffer.

They also know how hard it can be to relax and be themselves, when all they can focus on his how they're feeling or whether or not they will go red.

Even the mere thought of it, can send a shock wave of fear through their body and send there imagination into a state of nervous anticipation and dread.

Not knowing what to do, when you know that your face is about to turn red or you are about to be put in a social situation where you know it might happen.

Can transform you into a state of fear and panic.

Making you just want to avoid or escape or the situation as quickly as possible. Most blushers spend more time planning to avoid the social situations instead of working on resolving their problem.

All blushers, just want to know what to do to stop the red face and how they can end their daily emotional suffering and break free from this vicious cycle.

When you don't know what to do and you don't know where to turn to get help. Then it can leave your feeling confused and helpless and a slave to your own mind, feelings and your bodies responses.

You may feel like shutting yourself off from the rest of the world or you may want to isolate yourself or avoid as much social contact as possible.

Because it is probably. The only way you know of, that will ease your feelings of discomfort and give you the relief that you want.

During those uncomfortable and anxious moments. 

You would probably give anything to know how to feel calm and composed and you would readily welcome a technique that will prevent your face turning bright red so easily, intensively and frequently.

Can you dare to imagine a life. 

Where you feel calm, happy, cool and composed and totally in control of your blushing and the way your body responds.

A life where your able to relax and enjoy socializing. Without the worry and dreaded fear of freezing, turning bright and becoming emotionally overwhelmed all the time.

You could socialize and relax. Knowing that even if the spotlight of attention is turned on you or you are put under pressure. 

Because. You would have all the tools and techniques to stay in control and prevent yourself from turning bright red.

Would that be better for you.

Imagine how calm and peaceful you would feel. Imagine the sense of relief and freedom. Knowing you no longer have a blushing problem and you have got your anxiety down to as low as possible.

It is possible you know.

Blush Free Solution. Designed by former chronic sufferer Gary Ambrosh. 

Will help you to understand. Exactly what an excessive blushing problem is. Why you have it, and what you need to do to overcome it.

The program will show you how to prevent a blush before it turns into a full blown explosion of heat and redness in face and self consciousness in your mind.

Knowing how to stop a blush before it happens. Once mastered. Will give you a huge sense of relief and it will give you a big boost of confidence and a leap of faith.

But, that is just one of the benefits that you will receive. 

The blush free program is designed to help you end your excessive blushing first. The next stage is to help you overcome any milder or lesser facial redness.

Knowing how to control your blushing is a massive help. But you also need to focus on the anxiety and emotional suffering. 

The Blush Free SolutionWill also help you to reprogram and calm your anxious mind. Allowing you to return to your natural state of calm and inner peace and balance.

So you can turn into the social confident and calm person that you know you can be.

Build your self esteem

Blushing is also, usually linked to low confidence and low self esteem issues.

Many blushers are usually worriers and often very negative minded people. More often than not they will be very critical of themselves and they will anticipate the worst case scenario happening first.

If you have low self esteem. Try to find nice things to say about yourself. Each morning, stand in front of the mirror and say to yourself.

"I like myself" x 10
" I am good enough" x 10

Accept your faults and focus on your strengths.

Make it a habit to imagine the best case scenario, always imagine yourself, how you would like to be and feel.

Start to praise yourself, for every little good thing that you do.

Did you know, that blushing is a sign of intelligence. It also shows that you have a very creative imagination. But at the moment you are using it in self defeating and self destructive ways.

Start to use your powerful imagination wisely to help you create, design and achieve great things. 

If you have a low regard or opinion of yourself then you will think everybody else thinks the same about you or you will worry how you come across and you will probably convince yourself everybody is judging you.

If you are hard on yourself or you criticise yourself. Then that needs to stop, right away. If you convince your brain something for a while, you will eventually become it, so your self talk needs to be positive and encouraging.

Additional Help-Learn how to stop a blush before it happens, change the way you think and respond, overcome your blushing and much more at Blush Free

Embarrassment

Blushing is linked to embarrassment and embarrassment is closely linked to fear.

Every time you have been embarrassed, especially if you have dwelled on it afterwards. Your mind will quickly learn to associate that embarrassing experience with your fight or flight response.

Should you then be put in that social situation again or a remotely similar type of social situation. 

Your emotional brain will activate your fight or flight response which will cause the release of adrenaline, symptoms of stress, the dilation of the veins in your face, which will allow blood to rush into your face.

We tend to feel embarrassed more with certain types of people and social situations. Especially if we have been embarrassed, shamed, humiliated or ridiculed by that person or persons before or we feel a bit intimidated by them.

You can only be embarrassed when your in the presence of other people.

Embarrassment makes us feel social uncomfortable, we often blush when we feel embarrassed and it prevents us from relaxing and being ourselves and saying the things we want. 

When you become embarrassed about being embarrassed then this can cause more anxiety and increase the chances of you blushing.

Because our brains learn to associate our fight, flight, freeze response with the times we have previously felt embarrassed, this just further increases the chances of you going bright red.

The only way to overcome feelings of embarrassment is to start to reduce the levels of anxiety, fear and discomfort that you have attached to all those social situations and people who make you feel embarrassed.

You can achieve this through a process of elimination, by going through each social situation or person that makes you feel embarrassed and uncomfortable.

Just thinking and imagining a situation where you might be embarrassed can trigger feelings of discomfort and unease.

Once you have created a fearful response to a social bad memory or an embarrassing situation. That fear, will remain active, causing you repeated stress, worry and anxiety, until that fear is undone.

Repeatedly imagining yourself in those previous embarrassing social situations can bring down the feelings of discomfort and anxiety.

There is a self hypnosis recording called No Embarrassment

Which in my opinion and experience is one of the best ways to reduce your feelings of embarrassment and bring down the feelings of discomfort and anxiety which will significantly decrease your chances of going bright red.

This session will help you replace feelings of embarrassment and discomfort with feelings and responses of calmness and comfort.

Again, pinpoint the people, situations and triggers that cause you to feel embarrassed and anxious and tackle each one, one at a time until you change the way you feel and respond in those types of situations.

You will know when you have achieved this. When you can think about the person and situation, without reacting with fear and anxiety.

Managing your feelings and emotions

It is important to understand that. You go red because of how you feel at the time it happens.

Therefore, if you want to go red less and less and you want to reduce the intensity and shorten the duration of the blush, until it is barely noticeable or it does not happen at all.

The it is essential that you learn how to relax first and stop being afraid of blushing.

Because. Fear and anxiety are one of the main reasons why you go red so much. Therefore it is important that you learn to overcome your fear of blushing.

A once mildly annoying blushing problem can soon escalate out of control and turn into a nightmare of a problem.

Once you become to overly aware of the heat in your face and once you start to worry and become afraid of it happening.

Then this is where you start to blush easily and excessively all the time for no obvious reason and it starts to happen when you're half way through a conversation or when the slightest bit of attention is put on you.

You may ask yourself.

How can I find a sense of calm and how am I supposed remain comfortable with something that I fear and worry about happening?

You can only create a positive situation, by first understanding the negative that is responsible for creating your problem.

If you can begin to overcome the urge of trying not to blush and you practice learning how to try and maintain a relaxed state. When you're in those social situations that might trigger a blush.

Then you will have taken a massive step forward in your quest to reduce and overcome your excessive blushing.

What puts you in a negative and fearful state and what stops you from remaining in calm and relaxed state is.

Worrying, dreading and trying to stop yourself from blushing.

The reason why you worry and feel anxious about it happening is. Because you have attached your fight or flight response to the heat in your face.

But it is not just the blushing that is your problem. You will also have created a social fear of any trigger situation that may cause you to go red.

As we have already mentioned. Blushing happens because of the emotional and physical state that you're in at the time.

If you generally happy and you're grounded in the calm of the now. It is highly unlikely to happen or it will be much easier to control and prevent it from happening.

The reason why you feel anxious is because you're anticipating and projecting in your mind what you fear might happen.

Or you automatically responding with fear. Because of a a previous similar type of negative social experience where you previously went red or you felt embarrassed.

So how do you prevent all the emotional arousal that leads to all the fear and anxiety that inevitably results in your face turning bright red.

By starting to not care less if you go red, not caring what others think or say and telling yourself. 

That is OK if I blush, and mean it. Because what you fight and battle with, persists and gets worse.

Trying to forcefully stopping yourself from going red and trying to stop yourself from feeling anxious will only result in an adverse effect of.

More fear, more worry, more anticipation and more excessive blushing.

What you want to focus on is. 

Learning how to relax your mind and body, working on your happiness, self confidence and changing the way you respond.

If you sense you're about to blush then you can do the opposite to what you would normally do and try and make yourself go red.

Tell yourself

"I am going to make myself go as red as you possible can"

Or keep saying silently to yourself.

"I want to blush.

Whilst relaxing your shoulders, smiling and taking some slow deep breaths.

If you have already started to go red. Again, relax, and focus on your breathing. Do not tense or panic as it will only get worse.

You can also, change your physiology or stand up or move about to break the pattern and get out of the freeze state.

All you need to cease your blushing is to learn how to be calm, happy and relaxed.

Additional Help-The Quickest And Easiest Ways To Be Blush Free

Calming your mind and body

Your mind and body are all tied up and work together. This means your mind can affect your physiology and your physiology can affect your mind.

This is why you need to work on both your mind, your emotions and body.

The trick is to be mindful and learn to recognize your emotional triggers. Avoid anything than over stimulates you.

Part of your recovery should involve, learning how to remain calm and composed in stressful social situations and knowing how to quickly change your state, should you start to feel anxious.

You will also need to practice remaining calm around your imagination and detaching yourself from your feelings and emotions.

Your posture and muscles can increase your anxiety levels and make you blush more easily.

Our posture is linked to our emotions and our fight or flight reflex mode.

Tight muscles, especially in the neck. Can put your mind into survival mode making you feel more anxious and causing you to have more tense related thoughts.

The balance of your head is particularly important.

Your neck should be free of any tension. (Neck should not be dropped forwards or contracted)

The head should drop forwards a few millimeters. (Without dropping your neck or bending your neck)

The Alexander Technique suggest that you should

Think 

"Your neck to be free and then think your head to balance forwards and up"

Because if you try to physically do it, it cause more tension, and you want less tension.

When you lift up your chin to much, it contracts your neck and back muscles and your shoulders will become hunched and rounded, this will shift you into what is known as.

"The startled mode is connected to your fight or flight reflex response"

Also the more tension you have in your body. Such as, when you raise your chest, you force your shoulders back and you tilt your face upwards.

The more blood you will force into your face. Tension, not only makes you feel bad, it also cause heat in the face and body.

Although many people may advise you to sit up straight or stand tall. This supposedly good posture can cause more tension.

Even though you should not slouch. Everything should be comfortable and naturally. 

Maybe a better way of putting it. Change standing tall, to standing at you natural height, where you are in alignment and balance with the least amount of tension.

Set yourself up, in the morning

It is important that you set yourself up for each day ahead, so you can leave all your emotional baggage and worries behind you.

A little bit of preparation each morning can help you to feel more relaxed so you will be better equipped to face the challenges of the day ahead.

Always remember that there are no stressful situations, only stressful reactions. You cannot completely control external events. But, you have full control of how you wish to feel and respond.

The preparation for having a great day should always begin the night before.

Before you go to bed each night. Introduce some winding down and relaxing techniques. 

Each night before you go to sleep. It is important to do a bit of mindfulness so you can let any negative thoughts or stressful feelings of the day, just fade and melt away.

As you lay in bed. Do not engage in any negative thoughts or feelings. Just allow your mind to carry on thinking the troublesome and worry thoughts, whilst you just carry on relaxing your body and releasing any tension.

Listen to some, relaxing music, before you fall asleep or listen to a hypnosis sessions, to ease your stress and quieten your mind.

Avoid any external or internal stimulation, in the last few hours before bedtime.

Each night before you go to bed. 

Stand in front of the mirror. Look yourself into the eyes of your reflection, smile to yourself and then say some positive and nice things about you. 

Tell you.

I like myself, I accept myself and I approve of myself x10.

Then say some positive statements about you. Like.

  • I am good enough 
  • I am worthy enough 
  • I am smart enough
  • I am happy 
  • I am safe
  • I am powerful
  • I am equal
  • I am feeling great 
  • I feel calm and composed under pressure
  • I can control my body
  • The best is yet to come
  • All is well 
  • Everything always works out for me
  • Tomorrow is going to be a great day
On awakening, do not just get up, carry on with the same destructive negative thoughts and emotions and do not just jump out of bed, and rush out. 

Create a morning set of positive rituals. 

Because, the first hour of your morning is important, to set yourself up for the rest of the day.

If you start off your day stressed, hurried and negative. You will risk, carrying that negative mindset and energy, throughout the rest of your day.

Allow yourself a bit of me time in the morning, to prime you up for the rest of your day.

On awakening, take control of your thinking. Remember, it is just as easy to think something positive as it is to engage in the negative, and it will feel a whole lot better. 

Or at least, only focus on neutral feeling thoughts. This takes time and practice, but you will get better and better at thinking better feeling thoughts rather than thinking by default.

  • Find five things you're grateful for
  • Do your five minutes self esteem building in front of the mirror
  • Say your positive affirmations
  • Do some light stretches or have a quick morning aerobic workout
  • Visualize your day going well or visualize yourself calmly handling and feeling calm and cool in any socially challenging situations that you might have to face
  • Ignore any negative thoughts and keep the positive momentum going
Make sure you start your day off with a glass or two of water and a good healthy breakfast. 

Listen to a self hypnosis session either before you go to sleep or as you wake up is a great way of calming your mind and body as well as reprogramming your mind for the better.

Overcoming your insecurities

Blushing and anxiety are often linked to fear and insecurity. 

We all have our own range of inner securities, which can affect our self esteem and self confidence.

Some of our insecurities, can be linked to our body image or something that we are not happy about ourselves.

Others are down to fear of being embarrassed, (That is a common one) our beliefs, our abilities and our perceived weaknesses.

The key here is. To let go of the things that you cannot change and focus on changing the things that you can change.

The way to stop your insecurities from diminishing you and destroying your life, is through self acceptance.

Start working on improving the things that you know, you can get better at.

For instance. If there is part of our body that we are not happy with, it may make us feel self conscious, which can affect our self esteem, which will affect how you feel and come across socially.

Because that is something that you cannot really change. It is far better to accept it, accept yourself, forget it and let it go.

If you feel insecure because you feel shy, you feel inadequate, you think that you're not good enough or you're not equal enough or you're not worthy enough. 

Then this is something that you can and should change.

The thing to be aware of. If you convince your mind something for long enough, your mind will start to believe it and accept it as being true, and it will act upon these beliefs.

Knowing this, doesn't it make sense, to only focus on or see yourself as how you would like to be or feel.

When you're worried or you're having one those low confidence moments or you feeling a bit insecure in yourself. 

Go back in time and look for those times when you previously handled a similar type of situation well and you remained cool, calm and comfortable.

Then, let you know. That you have done it before, and you have got the ability and confidence to do it now.

The golden rule is to, decide on what you can work on, and then put all your energy into taking action on the things that you can change so you can begin to start getting better and better.

Your mind will believe everything that you tell yourself. If you convince yourself negative things about you, then in time you become that negative you.

The good news is, If you start to convince yourself positive and good things about you, then bit by bit you will begin to become that better you.

You blushing is one those things that can be put into the category of things that you can do something about.

Again. You're not going to fix this problem overnight, but you can start to make progressive and continuous  progress and improvements.

And you will be surprised at how quickly you can stop your excessive and intense blushing, with the right tools and information.

And the more you start to witness and notice the positive results and progress that you have started to make, the more inspired you will be, to keep on learning and making you and your life better and better.

Change your physiology

Some of your social fears could date back to your very early childhood years.

Maybe you were shy or quiet or perhaps somehow you managed to associate things like being the center of attention with being, threatening.

Blushing is not all in the mind.

Your physiology and posture has a lot to do with whether you go red or how anxious you feel and how good you feel.

Blushing has its roots in the negative feelings and emotional states. 

Whether you go bright red or not, depends largely on what physical and emotional state you're in at the time it happens.

Ideally, you want to feel relaxed and happy.

Tension and stress in your body are linked to your fight, fight, freeze response. 

What this means is. If you're experiencing emotional tension or if you're sitting or standing, in tense postures. 

Then your mind will interpret this. Has something bad is about to happen. The same applies if you're feeling stressed.

So it is important to try and minimize your stress and keep your muscles as soft and relaxed as possible, without collapsing into a slump.

Because, although you should avoid tensing and stiffening your body.

Slouching, hunching your shoulders or leaning or bending forwards, are linked to insecurity.

Psychological things such as being shy, can affect your posture and cause your body tense and shorten in stature, in some social situations 

Or with certain people, especially authority figures, confident people or even the opposite sex.

This can cause you to feel inferior, which can make you tense up your body.

Overcoming this problem has a lot to do with feelings and emotions. 

When we feel tense, we are less confident and we have more trouble with anxiety and more tense  thoughts and imaginings.

You will also force more blood into your face, when you are tensing your body.

It is not because you're any different or they have never gone red before. It happens to everybody at times.

The reason why you have gone on to have such a big problem with it, whilst others don't is because.

They aren't so sensitive about it, and they don't see it as the end of the world scenario, when it has happened, and they don't make it their mission to try and defeat it.

The less you worry and care about it happening. The less it will happen.

Any time you feel bad. Let your mind know, that there is nothing more important for you, than to feel good now.

Do, whatever it takes to feel good.

Stopping the emotional arousal

We often start to feel worried, anxious and stressed when we learn that we have to face a situation where we know we might go red.

All of a sudden the anxiety kicks in and our mind goes on high alert to danger, causing symptoms of stress, anxiety and tension in the body.

If you don't quickly nip it in the bud. The negative momentum will gather pace, your mind will go on high alert to danger, panic will set in and your anxiety levels will increase.

Once you fight or flight and anxiety response has been activated. You cannot deactivate it.

If you engage in it and try to block it out or make it stop, it will just get worse and more intense.

All you can do to stop all the emotional arousal is to reassure your mind with things like. 

  • "It is OK to blush" 
  • "It's OK for me to be the center of attention"
  • "It's OK for me to feel anxious" 
  • What ever happen' I'll be OK"
  • I could not care less, what he/she/they might say
Can stem the anxiety, emotional arousal and stress, and if you keep affirming it to you, when you feel anxious, it can help to ease the fear and anxiety.

People who are anxious, spend a lot of time focusing on how anxious or uncomfortable they feel which can keep them stuck in a negative state.

After a while, this anxious and negative state and mindset, can be there norm.

The less attention you give to your anxious and negative feelings the better. 

The quickest way to end those anxious feelings is to use your body to change the way you feel.

On the onset of any anxious feelings and sensations.

Feel and observe the feelings and emotions, then just smile. 

Take some slow deep breaths and release any tension that you're holding onto tjhen just allow the emotion to rise up through your body and away. 

You can also smile and hum a happy tune to yourself.

Learn to be OK with feeling uncomfortable

The reason why so many people have so much trouble with anxiety is because, they don't like to feel anxious or uncomfortable.

People will go to drastic measures, to try and avoid feeling anxious or uncomfortable.

The reality is. You cannot go through life, without experiencing a bit of discomfort, and sometimes you have to go through the discomfort, to process the emotion so you can expand and grow.

When you try to stop feeling uncomfortable, you will want to avoid all the social situations, that make you feel uncomfortable.

The trouble with avoidance tactics. Your mind soon learns to fear more, the situations or people that you want to avoid.

If you want to begin to feel less anxious, you have to face your challenging and stressful social  situations and learn to cease being afraid of your feelings and emotions.

The best thing to do is to Learn to be OK, with feeling uncomfortable, so you can process the emotion ad begin to eliminate the fear.

This can mean. Having to accept and embrace those unpleasant sensations and staying put, until the feelings subside.

If you're in a social situation, and you notice the onset of anxiety or you learn that you have to face a social situation, that would normally make you feel anxious.

Accept and acknowledge how you feel. Let you know, you are perfectly safe, and it is just feelings, that will soon pass.

Then, embrace and feel the feelings, and allow them to carry on. Just put on a big smile, relax your shoulders, release any tension, and take some slow deep breaths.

Observe your feelings, but carry on as normal as if nothing is happening.

Use your imagination wisely

The one thing all excessive blushers do is. 

Through the use of their imagination, they create a fearful and a traumatic social scenario, then they try to escape from or avoid that situation, because it makes them feel uncomfortable.

Basically, you're creating a scary scenario in your head, and then you want to avoid that social situation.

If you're like most blushers, you spend a lot of time anticipating situations in your mind, where you might go red, which causes you sensations of fear in your body.

Anxiety is often a sign of intelligence and creativity, you're just using tour inner talents in self defeating ways, instead of putting it to good use.

But you can, you know, use your imagination to anticipate, things going well and seeing everything work out, and it is just as easy, and far less painful to envisage you being and feeling calm, cool and confident.

Always focus on how you want to be and feel. Because your energy will match, what you're imagining.

If you feel the onset of anxiety. You can begin to change the feelings by imaging that you're on a beautiful beach.

Engage all your senses and focus on what you can
  • See 
  • Hear 
  • Feel on your skin 
  • Smell 
  • Taste
Once a fearful thought has been activated, you cannot make yourself stop thinking about it.

People, worry endlessly for hours, days, weeks and months because they try to suppress, stop or block out their anxious thoughts.

The easiest way to stop your worry thoughts is to, leave your mind alone, and just relax, do not take the thoughts seriously, and just let them carry on. 

There is no need to react badly, judge or do anything, if you practice this, your mind will quickly calm itself.

When you try to stop your thoughts, you cause more emotional arousal.

It's all about learning to manage and change your state.

Very often. In between, the initial emotional response and the stressful and fearful response. 

Your mind will create images and sounds, of a potential blushing inducing scenario, which will cause your body to react with fear.

The video below will help you to stop the emotional response cause by those negative imaginings.



Are you the sensitive type?

People who suffer with blushing and social anxiety. Tend to be the sensitive or shy type, often they will feel ashamed and embarrassed, about their facial redness. 

If you fit this type of person. Do not feel ashamed or embarrassed by your blushing or if you show yourself up or make a mistake. 

Also, try not to be too sensitive, to what others say about you. Learn to take a joke and try not to overly react to others. 

No one is perfect, nor should you try to be, so you need to give yourself a break.

Before you can overcome this problem, you will first need the right information, knowledge and then you will need to apply and implement that knowledge into your daily life.

The only difference between the person who overcomes their facial redness problem, and those who don't is. 

The person who overcomes their blushing problem. Learns what they are doing wrong and they make good use of that knowledge to change their lives.

Hopefully this article can help you to gain the knowledge and understanding you need, so in time you can end your blushing nightmare.

Daily rituals to change the way you feel

Without you realizing it, you have probably conditioned yourself to feel, think and react the way you do through years of worry, stress, negativity and a lack of belief in yourself and your abilities. 

Or you have bought into the belief that you're a shy or quiet person, or somehow, you think that you're not good enough or there must be something mentally or genetically wrong with you. All of which, are not true.

Blushing is linked to feelings of insecurity, so it is important to work on yourself and how you feel.

This is not something that can happen overnight, and you should start to incorportate some positive and new lifestyle changes and habits into your daily life. Repetition is the key, to your success.

These could include

  • Getting enough deep and relaxing sleep 
  • Getting your daily requirements of vitamins and minerals 
  • Having goals
  • Keeping active 
  • Taking up a hobby, like photography, painting, reading or other relaxing activities 
  • Positive self talk 
  • Drinking enough water and staying hydrated (Avoid drinking excessive amounts in one go)
The key to overcoming your blushing and anxiety, is not about trying to get rid of it, deal with it or fight it, which just generates more bad feelings.

The secret is about managing your feelings and responses, so what you should be working on, is learning to change the way you feel

Your body can determine the way you feel, smiling for a few minutes can improve your mood. The way you hold your body can change the way you feel.

Feel good, takes practice.

Each night and on awakening, allow yourself about ten minutes, to work on building your self esteem and conditioning yourself to feel good. 

If you go to bed in a negative state, you will wake up with the same negative thoughts and feelings, plus you will have.

Allow at least ten minutes me time, to relax and pamper yourself before you go to sleep. Take a bath, or switch off all your electrical devices half an hour before you go to bed, unwind and listen to some relaxing music.

There are plenty of relaxing music videos with natural beauty imagery on You Tube.

Before you drop off to sleep. Breathe in and breathe out and just let go of all the negative stuff that is stuck inside your head, and let you know, all is well.

Then, find five things that you're grateful for.

Develop a ten minute morning ritual, to set yourself up for the day.

Again, as you wake up. Find some things to be grateful and spend a few minutes showing some gratitude. 

Stand in front of the mirror, and tell you that you love and accept yourself. Then repeat ten times. "I am good enough".

Spend a few minutes, relaxing, and visualize your day going well. See yourself, being cool, calm and relaxed, in the typical situations that would make you blush or feel anxious.

Put some feel good music on, and spend a few minutes, taking some slow deep breaths, or have a few minutes exercise warm up, or go for a walk.

Make this a habit.

Release your tension

Muscle tension and stiffness are linked, to your fight or flight response, and your mind uses it as feedback.

When we feel anxious and insecure then we can shorten and shrink in stature and go into a tense and insecure guarded type of posture

This type of of posture is linked to low confidence emotions, insecurity and feelings of surrender and submissiveness. 

When your spine collapses and your head drops down. 

Then, this is thought to be a sign of submissiveness and our faces tend to go bright red, as if it is a sign for what we deem as a potential threat not to attack us.

This means, when you feel anxious and stressed, your muscles will tense, and if your muscles are tense and stiff, you will feel more threatened.

The other type of posture that is similar and linked to your fight or flight response is the starttled posture.

Our rapid response to a life threatening situation, allows us to escape from danger or surrender to the attacker.

For people who suffer with anxiety and blushing, and the two are linked. This startled, fight or flight response, can become an habitual habit.

The fight or flight response, is also accompanied by an increase in your breathing, (Some may hold their breaths) and the release of adrenaline in your body.

Other physical symptoms are, stiffening of the muscles, pulling the back of your head down, contracting the neck muscles, hunching your shoulders and protruding the head forward.

Any feared social situation, can temporarily put you into this startled mode, some can even get permanently stuck in it.

Because, of the mind and body connection. In this fight or flight mode, you will tend to have more anxious thoughts and imaginings, and you will feel more socially threatened.



Some people go the other way where they forcefully try to stand tall, where they lift up their chest ans chin and they pull their shoulders back.

This is equally as bad, it causes access tension and stiffness and it indicates that you are being threatened.

It is really important to move, stand and sit poised and balanced, with the least amount of tension.

Many of us have picked up some bad tension habits. Try to release any tension and avoid the urge to rush as this will trigger your stress response.

Be mindful, when you start to over tense your body, make an effort, not to grip things too tight and use the least amount of force and tension as possible.

The same applies with stress. Learn to relax and slow down. If you feel the urge to rush, deliberately pause and slow yourself down.

Relax and reduce your stress

Stress and tension cause heat in the body and redness in your face. Therefore, it is of utmost importance for you to keep those muscles relaxed and learn how to reduce your stress, so you cool your core body temperature.

Your stress and fear response are both linked and driven by the same emotional, physical and chemical process which causes much of the redness in your face.

Learning how to manage your thoughts, as mentioned above will help you to reduce your emotional stress. Remember, thoughts are not fact, so they can be challenged, dismissed and changed.

The other way to reduce your stress is learning how to relax and change the way you respond. Again, mindfulness is the key.

If any time you notice yourself feeling stressed, pause, and take some slow, deep breaths, to stop the momentum. Focus on your breathing to bring you back into the present moment.

Each day, find some me time. Practice some deeply relaxing techniques. Go for a walk, exercise or listen to some relaxing music.

At the moment you fear being put on the spot or being the center of attention, because you don't like it or you dread it happening.

The opposite of fear and dread, are love, like and enjoy. Each day, find somewhere quiet to relax, do some deep breathing, close your eyes. 

Then, imagining yourself loving and enjoying, all those social situations, where you used to react with fear and dread. 

Another exercise that you can use to reduce the emotional attachment is.

Each night think of a situation that made you feel anxious, perhaps a typical type of social situation or a stressful or anxious situation that happened to you during your day.

First, find somewhere to relax. When you're feeling relaxed, recall those thoughts, imaginings, or the actual situation.

Then try to keep your body relaxed around those thoughts and imagined stressful situations, and carry on thinking about the fearful situation whilst at the same time focusing on responding calmly.

This will help you train your body to stay calm. It is all about changing the feelings. Once you feel calm in that situation, you can then imagine yourself feeling cool, calm and comfortable.

Try not to react badly, to the heat in your face

Another problem for the blusher is, they can start to become too sensitive and too overly aware of any rise in heat or temperature in the face.

This can cause self consciousness in the mind which can result in negative feelings or it can cause you to react with fear and anxiety which can cause you to become tense which will force even more blood into your face.

There are many reasons that can cause a rise in temperature in the face, many are a result of body temperature fluctuations which aren't even visible externally.

You may think you're going bright red, when it is not the case. Try not to become overly sensitive or bothered by a bit of heat in the face.

Because your mind can quickly learn to associate blushing and the people and trigger situations that cause it, as being a threat that needs to be defeated or avoided and it will use anxiety and sensations of fear to alert you to when it might happen.

To make matters worse, you will have also attached fear too, whenever your face starts to warm up, making you panic more as well as making you feel more self conscious.

So try to become less sensitive when you notice your face getting warmer, everybody blushes slightly at times.

Also, try to keep your chore body temperature low, although you don't want to feel cold all the time, try to wear loose fitting clothes that leave you feeling comfortable and not too hot.

Stress, anxiety and tension will raise your body temperature, so try and stay cool and relax, ease your body.

Sometimes you can think that you're going red when you're not, before you assume that you're going bright red. Often what you're feeing, is a temperature fluctuation.

Care less about what others think or say

Try to care less what people think about you or say about you.

The real truth is you don't really care about the red face, it's the amount of meaning, fear and significance that you have attached to your face going red and the caring what other people think or might say, that you don't like.  

Lets, say, you went jogging and it made your face go red, it would not really bother you and you would not care if people noticed. 

But when you go red due to social embarrassment, everything changes because it makes you feel self-conscious, weak and ashamed, because you believe, you should have grown out of it by now.

One of the biggest fears, is the fear of what other people think, when it comes to socializing, we just care too much about what others think, and we somehow think that we have to impress them or perform perfectly in front of the.

But trying to be perfect is a bad way to live, and the reality is, people aren't spending all their time thinking about you, or judging you, because they are too wrapped up thinking about their issues and life, to give you a second thought.

So try not to care what other people think so much and don't presume they are all judging you or thinking about you because they're more concerned with their own issues and life. 

Try not to guess and imagine, what you think others are thinking about you either. People are more concerned about themselves and their own problems, than they are about you.

Sitting comfortably

The more comfortable you feel, the better. Many people give little thought to how they get in and out of their seat.

Many people will just flop into their seat and allow their body to collapse. When this happens, it won't be long before you start to feel uncomfortable and insecure.

Others will try to sit up too straight or rigid, because they have been told that it will make them feel more confident. But again, this can soon lead to muscle stiffness and it can put you into the startled mode.

The secret to feeling comfortable and confident. Is all to do with how you get in and out of your chair, ideally you want to make sure that you're sitting on your sit bones, so you are upright but relaxed.

Watch the videos below, on how to get in and out of your chair, so you sit relaxed and alert.



The low confidence emotions that cause the redness in your face

Fear is one emotion that can trigger redness in your face, but it's not the only one and although most experts focus on the worrying and fearing it which is critical many overlook the other emotional trigger.

The other emotion that is responsible for the redness in your face is the low confidence emotion.

When you're in a negative and the low confidence state, then the slightest of triggers many which would not trouble you normally can immediately light up your face.

Things that cause low confidence emotions are

  • Low self esteem and not feeling worthy
  • Low moods or depression
  • Tiredness, feeling run down and exhausted
  • Negative and pessimistic thinking 
  • Feelings of hopelessness 
  • Poor diet 
  • Slouching, allowing your spine to collapse, your body to become out of alignment or leaning back 
  • During colds and viruses 
  • Stress and anxiety
The opposite to low confidence emotions is happy and feeling good and balanced, so work on increasing your happiness, get adequate good quality sleep as well as plenty of rest and relaxation. 

Allowing your spine to collapse, letting your back curve in a C shape, having a rounded posture, bending forwards or letting your body become out of alignment will quickly drain your energy and put you in a low confidence, insecure and negative mood.

Gratitude is a good way to feel good, so is being at peace and being present in the now. So do whatever it takes to make you feel good, do the things you enjoy and give up thinking about blushing because the positive emotions are what you want to feel.

Exercise or stay active but do not physically overdo things, you must not become burnt out as this can seriously lower your mood. 

Try to reduce the amount of stimulants that you intake like cutting back on to much sugar, caffeine and alcohol. 

Some people are food intolerance or food sensitive and this can have a negative impact on their moods and how they feel.

Do not dehydrate, dehydration can leave you feeling tired, more anxious, sad and low on energy, drinking cool water can also help to lower your core body temperature. 

Drink smaller amounts often and avoid consuming large amounts of water in a short period, the idea is to keep yourself topped up, because drinking too much in one go will not work way and it can be dangerous. 

To much bad thinking and wrestling your problems to ground will drain your energy and dis-empower you so the anti-dote to bad thinking is constructive and optimistic thinking or even just thinking about everyday neutral types of thoughts. 

The best way to end bad thinking is to pay it no attention, then think about something more pleasant, if what you're thinking about is making you feel bad, then it is time to change the subject.

Your confidence can very quickly desert you at anytime, we all make mistakes and we all have bad days so do not be hard on yourself and allow yourself to get things wrong from time to time, because perfection is one of the biggest confidence killers. 

If you do go red or you do not come across in any situations very well, have the attitude of so what, it is no big deal, then forget about it otherwise you will create a fear of that situation.

To much bad thinking and wrestling your problems to ground will drain your energy and dis-empower you so the antidote to bad thinking is constructive and optimistic thinking or even just thinking about everyday neutral types of thoughts. 

The best way to end bad thinking is to pay it no attention, then think about something more pleasant, if what you're thinking about is making you feel bad, then it is time to change the subject.

Your confidence can very quickly desert you at anytime, we all make mistakes and we all have bad days so do not be hard on yourself and allow yourself to get things wrong from time to time, because perfection is one of the biggest confidence killers.

Avoid any stimulants

Other things that can increase your anxiety levels and increase your chances of blushing are stimulants, like too much caffeine and alcholol.

Magnesium, has been described as natures natural calming mineral and anti-dote for stress and anxiety.

Taking the recommended daily allowance of magnesium, can help to lower your stress levels and leave you feeling calmer.



Regulate your breathing

If you have been suffering a lot of stress, worry and anxiety. Then this may have affected your natural and calming breathing rhythm and cycle.

You may find yourself breathing shallow or you may even hold your breath when you are faced with a stressful situation.

Practicing deep rhythmic breathing and returning your breathing back to its natural most efficient and relaxed pattern, can help you to lower your stress and anxiety.

A good time to do this, is before you drop off to sleep, and first thing in the morning, and maybe every hour or so during the day for a while, or if you at any time, you start to feel anxious and stressed.

Doing this before you enter a stressful situation can help to condition your mind, to associate the situation with being safe, it can also help you, to prevent yourself from going bright red.

Sit or lay down comfortably. If you have been feeling stressed or tense, this can be quite hard to begin with, so it might take a bit of practice.

Take a few normal breaths, to just settle yourself down, allow any negative thoughts to just sail through your mind, and focus on your breathing.

Then, once you start to feel more relaxed. Inhale in, for the count of five, hold for a few seconds, and breathe out for the count of seven. 

If you're still having trouble, breathe in for the count of two and out for the count of three. Then, breathe in for three and out for the count of four, until you gradually build up to in for five and out for the count of seven.

If you feel as if you're about to go red.

Put on a big smile. Relax your shoulders and allow your stomach to relax. Take some deep breaths. 

Tell, yourself, repeatedly. You want to blush. And keep focusing on your breathing. You can even try to distract yourself. Hum or sing to yourself.

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Written by Hypnosis Downloads co-founder Mark Tyrrell


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