Social Anxiety Disorder (Social Phobia) is the severe fear of rejection or embarrassment, especially in social settings. Social Anxiety Disorder can make it difficult to engage in basic activities like talking with strangers, dining in public, making phone calls, speaking up in class, or attending social events. While it is often quite normal to feel butterflies before going on a first date, Social Anxiety Disorder is far more than just shyness and nerves. If you find that your anxiety is interfering with your routine and daily life activities, it is quite possible you are dealing with Social Anxiety Disorder.

As a licensed clinical social worker and founder of Thrope Therapy LCSW PLLC a group private practice in NYC, I have a deep appreciation for the “Let Them” theory and think it has roots in a few psychotherapy modalities.

The “Let Them” theory is a form of “radical acceptance,” which is a skill used in Dialectical Behavior Therapy (DBT). “Radical acceptance” means fully and completely accepting reality as it is, without fighting, denying, or judging it, even when reality is painful or difficult. DBT skills like mindfulness, emotion regulation and radical acceptance are a great foundation for being able to practice the “Let Them” theory. The theory relies on an individual’s ability to use those skills to notice when they are worrying about what others think or do. Mindfulness is essential when working on any personal growth.

Social media is an important part of our culture. It is a method of staying in contact with friends and family, keeping up with our favorite celebrities, and staying updated on what is going on in the world. However, too much screen time can contribute to feelings of stress and anxiety. Research has shown that young adults who use social media are three times more likely to be depressed. If you find yourself feeling the weighing effects of too much social media use, consider how you can use social media more mindfully. In managing your social media use, you can help reduce your stress levels, improve your mood and give you a better sense of emotional wellbeing. Disconnecting from social media can feel impossible, but it doesn’t have to be.

If you are reading this blog, you might have a friend, family member, or loved one who has an eating disorder. The desire to support them is there, but finding the right words and actions can be scary and uncertain. However, your role as a support person is invaluable – research consistently shows that strong support systems significantly improve recovery outcomes for individuals with eating disorders. Understanding how to be there for someone with an eating disorder isn't always intuitive, but with compassion, patience, and the right resources, you can make a meaningful difference in their path to recovery.

Many misconceptions and misunderstandings persist when it comes to seeking help from psychotherapy, including its purpose, its processes, and its candidates. These misconceptions tend to create obstacles for individuals who might potentially benefit from treatment, thereby preventing them from seeking help and support. It can require a lot of courage to pursue and seek out treatment, so it is helpful and informative to challenge these typical myths.

Recovery Supper Club is a monthly gathering for adults in stable recovery from eating disorders and chronic dieting. We understand that recovery can be a long and often isolating journey. While most treatment programs conclude around the time of weight restoration, the true emotional and psychological work often begins afterward. Navigating a world steeped in diet culture and disordered eating can be challenging, but you don’t have to do it alone. This space is designed to support you, providing connection, community, and a judgment-free environment where you can stay true to your recovery values.

Anxiety is a common emotional struggle experienced by many individuals. For some, anxiety can manifest as a distressing burden that weighs heavily on the mind and heart. Most people have experienced anxiety at points in their life, whether it be the jumble of nerves before a job interview, or a rapid heartbeat before an important doctor's appointment. In some cases, having a little bit of anxiety can be healthy and a form of motivation and drive. However, if you find your anxiety to be disrupting your daily life and ability to cope, it is possible you are struggling with an anxiety disorder.

Taking the first step toward therapy can feel terrifying—you might not know what to expect, how it will go, or if it will even work. While seeking mental health support is one of the most empowering decisions you can make, it's completely normal to have questions and concerns before your first session. Whether you're feeling a mix of excitement and anxiety or unsure about opening up to a stranger, you're not alone—these feelings are shared by many first-time clients. Keep reading to explore how you can overcome these typical worries and face therapy head-on.

Feeling down or cranky is part of the human experience - we all have our ‘off’ days. But sometimes these feelings might be an indication of something deeper going on that might benefit from professional support. Many people question whether therapy is right for them, and that is a normal question to ask oneself.  While everyone's journey is unique, there are some key signs and changes in your life that might point toward talking to a therapist.

Body-checking is the compulsive act of looking at, and scrutinizing your body. This manifests as an obsessive preoccupation with your appearance and repeatedly checking your body image in mirrors or reflective surfaces, using scales or tape-measures to keep track of weight and measurements, repeatedly evaluating how your clothes look, pinching skin, among other self-destructive behaviors. In today’s social-media and appearance-world, it is easy to compare ourselves to others, especially with regard to our bodies. While body-checking might be a temporary method of attempting to feel better about certain areas of your body, it can ultimately lead to distorted perceptions and greater feelings of loss, judgment, depression and obsessional behavior.

What is Urge Surfing? Urge surfing is an effective visual mindfulness technique for controlling undesirable behaviors. It is especially useful in binge eating recovery. How do I Use Urge Surfing? Urge surfing is a way of ‘riding’ out cravings, in a safe and attuned manner. The first step is to label the sensation as you begin to feel the urge or craving. For example, you may desire to binge at the end of a stressful day or after a fight with a friend. If you are able to, move yourself to a quiet space and relax your eyes.

Sometimes we find ourselves feeling overwhelmed, stressed, or just a little blue. While it’s completely natural to experience occasional dips in mood, finding simple, natural methods to lift your spirits can potentially improve your day. Whether you’re dealing with a particularly stressful week, or just want to generally feel more positive, there are many natural and effective strategies to help boost your mood without relying on quick fixes. See below for 10 simple and natural ways to brighten your day, energize your mind and leave you feeling much better.

Journaling is a common practice used to process emotions, thoughts and feelings. It is a great self-care tool and especially helpful in times of high stress or crisis. Journaling offers a powerful way to nurture our mental health, process emotions, and gain clarity about our inner world. The following guide provides thoughtful prompts to help you develop a meaningful journaling practice that supports your mental wellness journey. So grab a pen and a notebook, find a relaxing space, and get started!

What are boundaries?
Boundaries are essentially healthy restraints applied to emotional or physical actions to ensure and promote harmony and balance in relationships. There are several categories of boundaries: 

• Personal boundaries: Relating to your individuality and self-preservation.

• Physical boundaries: Regarding personal space and physical contact.

• Emotional boundaries: Protecting and advocating for your feelings and sustaining personal emotional energy.

• Sexual boundaries: Ensuring mutual respect and consent in intimate relationships.

• Financial boundaries: Managing financial expectations and responsibilities.

Have you ever heard of DBT (Dialectical Behavior Therapy)? If so, you may know about the STOP skill. STOP is an acronym for: stop, take a step back/take a breath, observe, proceed mindfully. The primary purpose of the STOP method is to handle crises more mindfully. Developed from mindfulness and meditation practices, this technique suggests an accessible way to ease depression and anxiety, improve emotional regulation and increase self-awareness.

Self-compassion is about being kinder and more empathetic to oneself. Many people can do this for others, but it can be difficult to do for themselves. It is easy to engage in self-loathing, shame, and self-inflicted anger; to self-criticize and overthink difficult moments, but, truth be told, we're only human. Establishing self-compassion skills can help us have better self-esteem, stronger personal growth, and a brighter outlook on our lives.

While we may refer to it as the “most wonderful time of the year”, the holidays can bring stress, anxiety, and even dread. According to the National Alliance of Mental Health, 64% of people with an already existing mental illness note that holidays exacerbate their symptoms. There are many reasons why we may find ourselves becoming more anxious: more time spent around family, unmet expectations, fatigue, grief and loss, financial stress, among other things. While there are many wonderful aspects about the holiday season, we must acknowledge the added pressure it brings. If you feel anxious about this year’s holiday season, know you are probably not alone. Here are a few tips:

The holidays often bring situations where more time is spent around family. It can be comforting, festive and wonderful and equally stressful and anxiety-inducing. Tense relationships, family drama, and/or unresolved conflicts can make spending holidays with relatives challenging. These events can be especially difficult if you find yourself struggling to align with your family’s viewpoints and opinions. If you are looking for some peace during this holiday season, grounding exercises can help you stay calm and present. When navigating hectic schedules, family dynamics, or the pressure to plan the perfect meal, there are simple practices to ground us and enable us to enjoy the season more fully. See below for a few ideas: