HOW TO DEAL WITH SOCIAL ANXIETY AND DEPRESSION

33725Social Anxiety is the feeling of worry, unease or nervousness regarding social phenomena that have uncertain outcomes. Depression on the other hand is the feeling of extreme despondency and dejection that usually comes after long stressful periods. These two mental disorders can exert great problems on a person’s well-being with regards to aspects such as productivity, relations with their peers, academic performance e.t.c. A range of intervention mechanisms do abound that can be used to effectively combat them. They include but are certainly not limited to the following:

Trying Self-help Manuals

Self-help manuals are guides that are designed to complement therapies and to help persons suffering from social anxiety and depression to individually undertake their own unsupervised treatments and therapies at the comfort of their own homes. They include “Managing Social Anxiety” workbook by Debra A. Hope, Richard G. Heimberg and Cynthia L. Turk.

Engaging the Services of a Therapist

In the event that the social anxiety and depression have taken their tolls on the patient, the services of a qualified therapist are by no means inevitable. The said therapist must have a specialty in social anxiety disorders and depression, must have the requisite experience as well as the wherewithal to undertake the therapy.

Practicing Deep Breathing Daily

The simplest and probably the most indispensible intervention measure is to take a deep breath immediately before undertaking a task that is usually anxiety-provoking such as taking an exam, answering a distress call or receiving shocking news. This way, any tensions are dissipated from time to time thus enabling persons to respond appropriately to stressful situations.

Developing an Exposure Hierarchy

An exposure hierarchy is a list of situations that have previously caused anxiety or which have the potential to cause social tensions, depressions and anxiety in the future in order of their severity as well as the best possible ways and means of avoiding them. In this way, a person will usually have the psychological preparation to handle such a situation in the event that it does arise besides being capable of avoiding them altogether.

Setting Objective Goals for Your Life

In most cases, depressions and social anxiety do set in when certain goals are not achieved, making persons to feel inferior, worthless and abysmal. To prevent such things from happening, it is advisable to set realistic goals that are easily within someone’s reach and also to review them from time to time to ascertain the progress thereof. It is also advisable to work in groups and share experiences as this helps to diffuse tensions.

Keeping a Rational Outlook at all Times

This entails the conscious and deliberate step to filter out the negative and discouraging thoughts and only admit the positive and encouraging thoughts into one’s psyche. In this way, a person is capable of staying positive at all times besides being able to withstand hopeless situations.

Eating Healthy Foods

Foods do have direct impacts on people’s mental health. In order to effectively combat social anxiety and depression, foods that are of balanced diet, low-fat protein, fruits, complex carbohydrates and vegetables ought to be taken in plenty. In addition, meals ought not to be skipped, the intake of sugar and refined carbohydrates should be minimized, and plenty of Vitamin B should be ingested as well as chromium supplements.

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