Power of Positivity
March 02, 2021
Depression and social anxiety are both sadly common disorders, and they’re often comorbid with each other. Their symptoms of social anxiety and depression link closely together. Unfortunately, both can make them a big handful to manage and get under control.
It can be challenging to find ways to handle these disorders’ results, but learning some management techniques will give you an excellent fighting chance at overcoming the worst of those symptoms. Here are five ways to reduce the effects of social anxiety and depression.
1.BE KIND TO YOURSELF
People often overlook the power of self-compassion. When you’re kind to yourself, you give yourself the positive thinking that can help you better manage and handle the effects of depression and social anxiety. You’ll learn to trust yourself and feel confident in yourself, even when your disorders have you feeling down. Here are some specific ways you can start being kind to yourself:
·BE YOUR BEST ADVOCATE – KNOW THE SYMPTOMS OF SOCIAL ANXIETY AND DEPRESSION
You are the person in charge of your life and fate, and it is your responsibility to collect knowledge and information regarding any disorders or that you may have. While you should have professional help, it’s also worth noting that few things are as empowering as becoming your advocate. Please read up on depression and social anxiety, learn how to manage them, talk to those you trust about it, and request accommodations from school, work, or other places that you need it from.
·CONGRATULATE YOURSELF FOR GOING ON
Life is tough when you have depression, social anxiety, and any mental illness or disorder. Yet, life goes on, and you do your best to keep up with others and put your best foot forward, even when it’s hard. You continue to survive and even learn to do well for yourself, and that’s something worth congratulating. Stop being so hard on yourself and start showing yourself the understanding and compassion you need!
·REWARD YOURSELF FOR PROGRESS
All progress is good progress. Sometimes, progress is little, or barely noticeable, or nonlinear. But all progress deserves to be celebrated, no matter how small or inconsequential it seems. Give yourself rewards for the positive changes you see at regular intervals to motivate yourself to keep going. When you see the fruits of your effects, you’ll be more inspired to manage your disorders better.
One of the expected effects of depression and social anxiety is that you may find yourself opting for the “safe” routes in life. But the “safer” you stay, the less likely you are to ever come out of your bubble and learn to manage the effects of the difficulties you face.
Challenging yourself regularly is an excellent way to improve continuously. Leaving your safe bubble and comfort zone, little by little and in small, manageable ways, will often reward you. The positive effects of such challenges will encourage you to take more risks in the future. Here are some ways to do so:
·DEVELOP AN EXPOSURE HIERARCHY
Rushing into difficult situations headfirst works for some people, but most with depression and social anxiety, that’s not the most positive way to go about things. So develop a hierarchy of what scares you the least to the most, ranking them on a scale of 0 to 10. Write down a whole list of things that affect you across multiple situations and organize them in a hierarchy. Once you understand what concerns you most, you’ll be able to prepare yourself for the emotions and impulses involved with each situation, and you’ll know how to challenge yourself and watch yourself climb the fear ladder.
·SET GOOD GOALS FOR YOURSELF
Reducing the effects of depression or social anxiety typically involves learning to manage them or overcoming certain hurdles and setbacks that neurotypical individuals may not face. Instead of holding vague goals above your head, write down and set clear, measurable, specific goals for yourself with reasonable expectations and workable deadlines. Then, take a step towards those goals every day, even if they’re small ones. Track your progress and watch yourself grow.