How to change timid, insecure and introverted people

People who are timid, insecure, and introverted can gradually improve their psychological state by adjusting their cognition, behavioral training, and establishing support systems. These personality traits are often related to factors such as growth experience, self-evaluation style, social experience, etc., and can be significantly changed through systematic psychological adjustment.

1. Cognitive restructuring

Identifying and challenging negative self talk is the core of change. When there are ideas such as' I can't do it 'or' others will laugh at me ', use factual evidence to refute them, record successful small things, and establish a new self-awareness template. Take a few minutes every day to write down your strengths and gradually change the negative evaluation patterns automatically generated by the brain.

2. Exposure therapy

starts gradually practicing from low stress social scenarios, such as making eye contact with a convenience store clerk to greet them, and then trying to participate in small gatherings. Recording the difference between actual and expected results after each exposure can effectively reduce social anxiety sensitivity in behavioral experiments.

3. Social Skills Training

Practice basic social skills such as open-ended questioning and active listening through role-playing. You can simulate conversation scenes in front of a mirror or participate in specialized social courses. Mastering simple conversation continuation skills can significantly reduce the feeling of losing control in social situations.

4. Body Regulation

Regularly engage in aerobic exercise to increase serotonin levels in the body, and practice abdominal breathing to relieve immediate anxiety. When physiological reactions such as palpitations and hand tremors occur, muscle relaxation training is used to reduce the excitability of the autonomic nervous system.

5. Environmental Creation

Proactively seek inclusive social circles, such as book clubs, interest groups, and other low competitive environments. Establish three to five deep support relationships to avoid long-term consumption of psychological energy in critical interpersonal relationships.

The process of change requires patience and setting small achievable progress goals every week. Adding foods rich in tryptophan, such as bananas and oats, to the diet can help stabilize emotions. Ensure sufficient sleep every day and avoid excessive self-monitoring. If the self-regulation effect is limited, it is recommended to seek guidance from a professional psychological counselor. Cognitive behavioral therapy has a clear intervention effect on such problems. Continuously record emotional changes and progress, gradually rebuilding a healthy self-worth system.