Social Anxiety Disorder Treatment

It was Pooja’s elocution competition. Her mother had prepared her to speak. Pooja gradually walked up to the stage.

She realized her hands were trembling, her palms were sweating, her body felt shaky, her heart beating so fast that it could come out of the chest, she felt numb and was running out of breath.

She felt dizzy and her head would explode at the very next moment, she was unable to utter a word and felt the world was closing in on her.

She started fumbling, no matter how hard she tried to prevent it, she could not resist it. It was incredibly embarrassing for her.

All the motions of planning out the words and how she would deliver, none of it mattered.

Her mother knew that her child avoided crowded places at all costs. Whether it be birthday parties, gatherings, or functions, Pooja loathed attending them. Her mother concerned about this sent her for a public-speaking engagement and it back-fired badly.

The episode brought extreme stress on Pooja. After the event, she felt like sleeping all day and not doing anything. She had a hard time explaining her problems to other people.

Social Anxiety is a beast. The causes of Social Anxiety could be many.

It feeds on your insecurity while causing havoc on your relationships. It makes you your own harshest critic, always questioning your perceptions and always on the lookout for confirmation from others.

Once your mind latches onto an idea and refuses to let go of it, it can make you feel like a devil is developing inside of you and turn you into a trembling wreck.

The negative thoughts are flooding your mind and you can’t seem to stop them.

Anxiety drains your energy, makes you feel fatigued, and destroys any semblance of normalcy or safety you may have had.

Let’s say you’re afraid of ghosts and the supernatural, but you’re stuck in a little, creaky cottage in the middle of nowhere - that is what it feels like.

Let us hear more from experts on

Social Anxiety Disorders and Treatment

“Broadly, there are many strategies for anxiety management. They are all over the internet and social media. However, one important point that often gets lost in the discussion and online posts is that different strategies or tools will work for different people.

Some people may find themselves especially sensitive to sleep or nutrition such that maintaining a steady sleep pattern or eating regular, nutritious meals help them to manage anxiety and stress.

Other people may find that they have different needs, such as they need a different amount of sleep or that they need to fall asleep or wake up at different times.

Similarly, many people report that they find meditation either guided or unguided to help. However, some people can find it aversive or unpleasant. Ultimately, this means that there are a lot of strategies one can try, but I try to encourage my patients, families with whom I work, and the public to be gentle with themselves in a journey of finding what works for them.

It will likely be different from the strategies that work for your friend. Similarly, I encourage people to be patient and kind with their children in finding strategies that help their children. What helps one child is almost certainly different from what helps another. Even strategies that help one child may be different from those that help their sibling.”

Dr. Lance Rappaport, Ph.D.

“Anxiety is a natural response to the stress of potential or pending situations that cause discomfort. Here are some actions you can include in your daily schedule to help calm your nerves, relieve anxiety, and take steps toward living in the present.

  1. Exercise: This is especially important if you work a desk job or have a daily routine that limits active time. Try carving 10-30 minutes out of your day to jog, walk, bike, swim, dance, or anything else you enjoy to help get your heart rate up and pump up your endorphins. Endorphins are your brain’s feel-good neurotransmitters. Exercise reduces levels of the body’s stress hormones, and can ultimately help increase your overall health.

  2. Sleep: Not giving your brain and body enough time to rest can greatly increase your stress levels. Giving yourself additional sleep in times when you feel more anxious than usual can help relieve some of the panics you may be feeling.

  3. Breathe: You may not realize it, but sometimes our stress levels increase when we are not providing our brain with enough oxygen. Take time out of your day and focus on your breathing when you are feeling overwhelmed. You can spend time outside and breathe in some fresh air. Consider taking a casual stroll, practicing yoga, or meditating.

  4. Stay Positive: Negative thoughts can easily take over your mind when you’re feeling overwhelmed. It can help to take a moment and remember what you are thankful for. You can do this by writing down a list of things that went well or sparked feelings of happiness at the end of each day. Welcome humor, smile, engage with family members and friends in person or on the phone, and strive to do your best instead of seeking perfection.”

Divya Kakaiya Ph.D.

First of all, there is a difference between anxiety and anxiety disorder. For example, if you are anxious about an upcoming exam then it might motivate you to study. Even to manage this, you can use psychological relaxation techniques, we can also use meditation, etc. But when it comes to Anxiety Disorders like GAD, OCD, Phobias, etc, one can use Psychometric tests to know the attributes and severity of anxiety, after that for treatment rather than management there are so many scientific psychological therapies available like CBT, psychotherapy, counseling, regression therapy, Cognitive Drill Therapy (CDT), etc.

Lohit Balani

Anxiety is an emotion and it’s a part of our life experiences. We can’t remove anxiety totally from our nature. A small amount of stress will push you to work hard towards achieving your goals. Some amount of anxiety will help you to be careful about the decisions that you are taking. When this anxiety becomes unmanageable and starts hampering your thought process, emotional expressions, actions and decisions then you need to deal with it proactively.

Some anxiety management tips-

  1. Practicing breathing exercises, grounding techniques, and mindfulness techniques:

Anxiousness creates significant changes in our brain waves. Changing our breathing patterns will always help us to calm down and be mindful. That will help us to bring our focus to the present which is the first step toward managing our anxiety.

  1. Locus of control.

Analyze what factors are in your control and where you can’t make any change.

In any stressful or anxious situation, we tend to focus more on the negatives. Try to calm down yourself and then analyze what are the things that are in your control and I can put effort to create some change in the situation.

  1. Acknowledge and accept.

Anxiety is an emotional state where we feel many feelings together. We may feel nervousness, fear, insecurity, unsafe, lack of control, anger, etc. Don’t tell yourself, I should not feel like this or why this is only happening to me.

Accepting your emotional state and situation will lead you to resolve it.

After making yourself grounded reflect on 3 questions

  • What factors/ situation is making me anxious?
  • What can I do to manage that, is there a way?
  • Do I need anyone’s help in managing this, including professional help?
  1. Working at both levels - cognitive and behavioral Learning and training yourself to be mindful and calm will help you to shift your focus in present at the same time analysis of your cognitive processes will also help you to restructure your anxious thoughts and replace them with more effective and helpful thoughts and beliefs.

  2. Explore Is it a trait or state of anxiety?

There are 2 types of anxiety.

One is a trait- It’s a part of our personality trait. We all have that intensity vary person to person.

Another one is the state- Because of some stressful situation, we feel anxious.

Explore more about it and manage your anxiety symptoms accordingly.

Psychoeducation yourself, be aware, remove faulty ideas about your mental state and emotional experiences, and if you need you can reach out for professional help.

Komal Chelani

“Anxiety Management takes place when we recognize that there is an issue related to Anxiety that is interfering with their daily functioning.

Anxiety Management includes several techniques which help to reduce the disturbance in your daily life caused by Anxiety. Anxiety management includes lifestyle management, Habit Management, Thought management, and emotion management.

It is a process that is not a day’s job. One needs to peel the layer slowly and gradually to understand the root cause of anxiety before managing it.”

Prerna Bhardwaj

While the articles serve as actionable advice from experts, each case could be different, if you are having social anxiety disorder, please consult a therapist for treatment.

That’s all in this edition.

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