Hidden Strength: Discovering Your Power Beyond Social Anxiety Disorder

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Written By Lily Thrope

Hidden Strength: Discovering Your Power Beyond Social Anxiety Disorder

Written by Lily Thrope

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.

If you’re wondering how you can manage your social anxiety, see below for a few natural suggestions: 

Adopt a couple of relaxation techniques 

Utilizing relaxation techniques, such as mindfulness or breathing exercises, can help calm the physical reactions of Social Anxiety Disorder. For example, you can use variations of mindful breathing such as belly breathing or box breathing. Taking deep, intentional breaths and visualizing your breath flowing down your spine and toward your feet can ground you in a stressful situation. Slowing your breath down also helps in avoiding hyperventilation, which ultimately leads to more anxiety. 


You can also use the 5-4-3-2-1 method. This is a common grounding practice used to reduce anxiety and bring your mind to a calmer state. The steps are simple: first, name five things you can see. Then, four things you can feel, three things you can hear, two things you can smell, and one thing you can taste. This practice allows us to find our footing again and become reoriented with our senses and surroundings in the present moment.  

Identify triggers

Nailing down what stirs up your social anxiety is a good way of avoiding these feelings in the future. Keep a log of which situations, events and environments trigger your social anxiety. Being aware of these triggers can be helpful in managing your symptoms. 

Be kind to yourself 

One of the best things you can do is be kind to yourself. Treat yourself with compassion and grace, just as you would do with a close friend. Try to externalize your social anxiety as something that is a part of you, not you entirely. Also, try to keep in mind that most of the time people are preoccupied with their own thoughts, and not thinking about you.

Seek professional help 

Seeking help is not a sign of weakness – it is courageous. You are not alone and there are people who can help. If you find your social anxiety overwhelming your basic quality of life, consider speaking to a professional.

Reach out to us at Thrope Therapy and schedule your free 15 minute consultation. You can email us with any questions or inquiries at hello@thropetherapy.com. We look forward to hearing from you.

 
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Hidden Strength: Discovering Your Power Beyond Social Anxiety Disorder
Hidden Strength: Discovering Your Power Beyond Social Anxiety Disorder

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.

Featured In: Zencare
Featured In: Zencare

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.

The Conscious Consumer's Guide to Social Media: How to Use Social Media More Mindfully
The Conscious Consumer's Guide to Social Media: How to Use Social Media More Mindfully

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.

Lily Thrope https://www.thropetherapy.com
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Featured In: Zencare