Thursday, July 11, 2024
HomeMust ReadHow To Deal With Social Anxiety Disorder

How To Deal With Social Anxiety Disorder

Other Potential Risks Of Having Sad And Depression Together

How to deal with social anxiety disorder while attending gatherings and events

If a person has both SAD and depression, a study published in 2001 in the Psychotherapy Casebook of Primary Care Companion Journal of Clinical Psychiatry demonstrates that the person also has a risk of several other related health conditions due to this combination, including:

  • Risk of suicide or suicide ideation
  • Enhanced risk of alcohol-related problems
  • Lesser response to treatment therapy
  • Impairment of occupational or social functioning

Additionally, if a doctor or a health care expert diagnoses you with both a social anxiety disorder and depression, you are likely to have severe and chronic symptoms.

Psychotherapy For Social Anxiety Disorder Symptoms

If you havent considered psychotherapy, perhaps you should. This treatment option is one that improves symptoms amongst those struggling with social anxiety. During therapy, individuals learn how to identify and cope with their negative thoughts. Also, they develop skills that allow them to become not only comfortable but also confidence in social situations. It is important to note, however, that psychotherapy is most beneficial in individual and group settings.

How To Teach Yourself To Deal With Social Anxiety Disorder

If you have never dealt with social anxiety disorder, consider yourself lucky according to the anxiety and depression association of America, more than 40 million adults in the United States suffer from anxiety, which roughly 18% of the countrys population. Unfortunately, there are no definitive answers when it comes to the cause of this disorder.

Many studies have cited genetics, environmental factors, and brain chemistry as possible reasons, but no one has been able to unequivocally say that any one thing, in particular, is the root cause of the disorder. However, there are two cold hard truths that apply to social anxiety firstly, the disorder is treatable, and second, if left untreated, it can disrupt every facet of your life.

Recommended Reading: Why Am I Getting Anxiety

How To Get Helpeven When Seeking Help Makes You Anxious

These self-help tools and strategies can help you deal with anxiety in social situations, or help you support a friend who is experiencing social anxiety. But sometimes, managing anxiety on your own may not be enough. You may need the support of a mental health professionaland thats okay.

You may even feel some anxiety around reaching out to a therapist or counselor. If you feel hesitant about seeking help, know that there are many types of treatment available. To talk to someone about your options for managing social anxiety, text START to 741-741 or call 1-800-273-TALK anytime to start a free and confidential conversation.

How To Practice Deep Breathing

6 Best Ways of Anxiety Treatment in Kolkata
  • Count the number of breaths that you take in one minute . Make a note of this number. The average person will take 10 to 12 breaths per minute.
  • Focus on your breathing. Inhale through your nose and exhale through your mouth. Take deep breaths from your diaphragm instead of shallow breaths from your chest. Inhale for 3 seconds and exhale for 3 seconds . As you exhale, think ârelaxâ and release tension in your muscles. Continue breathing this way for 5 minutes.
  • Count your breaths per minute again and see if the number has gone down.
  • Practice this breathing technique a few times per day when you are already relaxed. It may help to start practicing when you first wake up and before you go to sleep.
  • When in social situations, make sure that you are breathing the way that you practiced. In time, this way of breathing may become more automatic.

    You May Like: How To Help With Teenage Anxiety

    Breathe Through Any Anxiety That May Pop Up

    Studies show that slow breathing can help prompt a sense of tranquility.

    But sometimes we forget to breathe. It sounds silly, but when we are tense or anxious, our breath is the first thing to go, said Ilissa Nico, a psychotherapist in Green Village, New Jersey.

    To overcome this, Nico recommends grounding yourself by slowing your breathing and being in the present moment.

    You can do this by inhaling for eight counts and exhaling for eight counts, she said. This is a great exercise to practice anytime it can be simultaneously calming and energizing.

    Telling Others About Your Social Anxiety

    It’s likely your closest family and friends already have an idea of your social anxiety. If you want to tell someone specific, send a message that there is something you’d like to share and arrange a time at a quiet place to talk.

    If you feel too nervous to explain your situation, write down a summary of what you’ve been feeling. It’s best to share your symptoms so that the other person can gain an understanding of what you are going through.

    Remember that not everyone will know the ins and outs of social anxiety disorder some people may need some help to understand what you’re going through.

    You May Like: What Does Anxiety Feel Like Physically

    You Really Need To Pull Yourself Together

    A colleague said this to me when she found me crying in the staff toilets at an event. She thought the tough love approach would help me snap out of it. However, not only did it not help, it made me feel more embarrassed and exposed. It confirmed that I was a freak and therefore needed to hide my condition.

    When faced with anxiety, the natural response from observers seems to be to encourage the person to calm down. Ironically, this only makes it worse. The sufferer is desperate to calm down, but is unable to do so.

    Burn Off Adrenaline In Advance

    How Do You Deal with Social Anxiety?

    In order to help you keep your cool, Wright recommends releasing as much stress as possible before arriving at a social engagement.

    You can help your nervous system remain more regulated when you get there if you burn off an excess of adrenaline that may be in your body, she explained.

    Her favorite methods for pre-event de-stressing? Squeeze in a good, sweaty workout, have sex or embark upon a marathon housecleaning session to tire yourself out.

    Read Also: Should I Take Anxiety Medication

    Why Do Some People Develop Social Phobia

    Kids, teens, and adults can have social phobia. Most of the time, it starts when a person is young. Like other anxiety-based problems, social phobia develops because of a combination of three factors:

    The good news is that the effect of these negative experiences can be turned around with some focused slow-but-steady effort. Fear can be learned. And it can also be unlearned, too.

    page 4

    Mental Health Treatment Program Locator

    The Substance Abuse and Mental Health Services Administration provides this online resource for locating mental health treatment facilities and programs. The Mental Health Treatment Locator section of the Behavioral Health Treatment Services Locator lists facilities providing mental health services to persons with mental illness. Find a facility in your state at For additional resources, visit

    Don’t Miss: How To Lower Stress And Anxiety

    Social Isolation In Rodents

    Experimental manipulations of social isolation in rats and mice are a common means of elucidating the effects of isolation on social animals in general. Researchers have proposed isolated rearing of rats as an etiologically valid model of human mental illness. Indeed, chronic social isolation in rats has been found to lead to depression-, anxiety-, and -like behaviors as well signs of autonomic, neuroendocrine, and metabolic dysregulation . For example, a systematic review found that social isolation in rats is associated with increased expression of in the , which is associated with increased anxiety-like symptoms. In another example, a study found that social isolation in rats is associated with increased brain-derived neurotrophic factor expression in the prefrontal cortex. This results in the dysregulation of neural activity which is associated with anxiety, depression, and social dysfunction .

    The effects of experimental manipulations of isolation in nonhuman social species has been shown to resemble the effects of perceived isolation in humans, and include: increased tonic sympathetic tone and activation and decreased inflammatory control, immunity, sleep salubrity, and expression of genes regulating glucocorticoid responses . However, the biological, neurological, and genetic mechanisms underlying these symptoms are poorly understood.

    What Is It Like Having Social Anxiety Disorder

    Social Anxiety Disorder  Are You the One Dealing With ...

    In school, I was always afraid of being called on, even when I knew the answers. I didnt want people to think I was stupid or boring. My heart would pound and I would feel dizzy and sick. When I got a job, I hated to meet with my boss or talk in a meeting. I couldnt attend my best friends wedding reception because I was afraid of having to meet new people. I tried to calm myself by drinking several glasses of wine before an event and then I started drinking every day to try to face what I had to do.

    I finally talked to my doctor because I was tired of feeling this way and I was worried that I would lose my job. I now take medicine and meet with a counselor to talk about ways to cope with my fears. I refuse to use alcohol to escape my fears and Im on my way to feeling better.

    Recommended Reading: Do I Need To See A Therapist For Anxiety

    How Is It Ever Possible To Feel Comfortable Or Natural Under These Circumstances

    To the person with social anxiety, going to a job interview is pure torture: you know your excessive anxiety will give you away. Youll look funny, youll be hesitant, maybe youll even blush, and you wont be able to find the right words to answer all the questions. Maybe this is the worst part of all: You know that you are going to say the wrong thing. You just know it. It is especially frustrating because you know you could do the job well if you could just get past this terrifying and intimidating interview.

    Simple Steps To Feeling More Socially Confident

    Social anxiety disorder is often misunderstood, and many people could be suffering in silence. Its much more than feeling shy and not wanting to speak up in big groups. It can really take control and impede your everyday life. Anxiety Care UK states that social anxiety is a common and distressing condition, with as many as 40 percent of the population suffering from it.

    Young People With Social Anxiety

    Experiencing social anxiety and fear of social interactions can make simple responsibilities almost impossible to overcome. An estimated 15 million American adults have social anxiety, according to the Anxiety and Depression Association of America, with young adolescents who are transitioning to secondary school or college being particularly vulnerable. Its suggested that social anxiety disorder symptoms usually begin around the age of 13.

    The good news is that there are ways to develop new habits to help ease and overcome your social anxiety.

    1. Challenge your negative and anxious thoughts. At times it may feel like theres nothing you can do about the way you feel and how you think. In reality, though, there are a number of things that can help.

    4. Create an exposure hierarchy. Identify and rate how each social situation makes you feel in terms of anxiousness. For example, 0 would mean no anxiety, and 10 would be a full-blown panic attack.

    You May Like: What’s Good For Stress And Anxiety

    Are You A Chest Or Stomach Breather

    • See how you breathe by completing this breathing exercise.
    • Sit up straight or lay down on the floor or a yoga mat.
    • Place one hand on your stomach, right above your belly button.
    • Place the other hand right below your collarbones.
    • Take a deep inhale.
    • Which hand moved the most?
    • Did you breathe in through your nose or mouth?

    If the hand laying on your stomach moved the most, you likely inhaled through your nose. And you created this breath using your stomach. Breathing this way can keep your anxiety at bay.

    If you are a chest breather, practice this simple stomach breathing exercise to help you stay calm.

    • As before, you can sit with your back straight or lay down in a comfortable position. Make sure to keep your entire body relaxed.
    • Place one hand on your stomach and the other hand on your chest.
    • Exhale all the remaining breath from your lungs.
    • On your inhale, take a deep breath through your nose for a count of four seconds.
    • The hand placed on your stomach should rise and the hand on your chest shouldnt move very much.
    • Then, hold your breath in for two seconds.
    • After the two seconds, exhale through your mouth for a count of six seconds. Exhale as much air out as possible.
    • During your exhale, the hand on your stomach should move. The hand on your chest should only move a little.

    Continue this breathing pattern for a few minutes, or until you feel relaxed.

    So, I follow the advice I am giving you. I go back to stomach breathing and do several breathing exercises until I am calm.

    Key Points To Remember

    How to Cope with Social Anxiety Disorder
    • Try not to stop any unwanted and stressful thoughts.
    • Gently place those thoughts in the background, as if they are background music. Dont give them life.
    • Direct your attention to whats happening outside of yourself.

    When you find yourself distracted by unhelpful thoughts, try saying something like be mindful, stay present, or breathe.

    An affirmation, or saying, can help bring you back to the current conversation or situation.

    Links to Related Articles & Research

    Read Also: How To Sleep Better With Anxiety

    What Treatments Are Available For Social Anxiety Disorder

    If you think you might have social anxiety, the most effective thing to help you cope is seeking professional help.

    People who tend to avoid social situations because of unhelpful thinking patterns that make them feel more anxious may benefit from cognitive behavioural therapy , which provides helpful ways to change these habits and patterns. Learn more about CBT and other treatments for anxiety here.

    It can be particularly difficult for someone with social anxiety to seek help, because seeing a mental health professional requires them to interact with someone in a social situation. Its important to remember that mental health professionals understand your worries and will know how to talk to you. Try viewing your appointment with them as the first step in facing your fears.

    To make it a little less hard, it might be helpful to:

    • ask a friend or family member to help you book an appointment with a professional
    • ask a friend or family member to come with you to your appointment
    • make the appointment with someone you know, such as your regular GP, a wellbeing teacher at school, or a counsellor/therapist youve seen before
    • write down some of your questions and thoughts beforehand so that its easier to remember them during the appointment
    • try a helpline that you can chat to online or talk to on the phone.

    Here are some online treatments for social anxiety that are available for free:

    - Advertisment -

    Most Popular

    - Advertisment -