5 Ways to Reduce the Symptoms of Social Anxiety And Depression

Even when you feel overwhelmed and can’t imagine challenging yourself, all it takes is one little change to see some positive changes and effects. For example, you can participate in a group text once a day, buy bread to make yourself sandwiches instead of not eating anything, or read the news after lunch, so you stay informed on the outside world.

3.PUT YOURSELF OUT THERE

Anyone with social anxiety knows that the concept of “putting yourself out there” is a momentous and often terrifying task. But that doesn’t mean you can’t accomplish it! The trick is to pace yourself, steel up with positive thinking, and be aware of your absolute limits. Here are some ideas on ways to put yourself out there:

·TAKE A CLASS OR JOIN A CLUB

There’s undoubtedly something that interests you out there, whether it’s something you currently already do or something you’ve always wanted to try. Depression can make it tough to want to do fun things, and social anxiety turns all those fun things into solo activities. But it doesn’t have to be that way! Join a small club related to an interest or take a class on something you’d like to learn. There’s no pressure to socialize openly with others, so use these as opportunities to broaden your horizons while getting a little human interaction in.

·BREAK ROUTINE

Routine is comfortable for those with social anxiety, and it’s easier to fall into for those with depression. But the constant humdrum of the same old again and again isn’t right for you, as it keeps you even more stuck in unhelpful habits. You don’t need to take up an extreme, exciting routine to change this – all you have to do is go somewhere new now and then. Eat at a restaurant you’ve never tried. Take a different route home. Try a new shopping mall. Watch a show outside of your preferred genre. Get comfortable with the unknown!

·DO YOUR SOLO ACTIVITIES OUTDOORS

You can stay in all day, curled up and reading a book or binge-watching shows. Or you could do all of those same things, but outside! Putting yourself out there in this way lets you stay comfortable and within a safe personal bubble, but in such a way that you get to train yourself to feel more accustomed to the world beyond your four walls. Go to a library to work, watch your shows in a coffee shop, or do yoga in a park!

4.CHANGE THE WAY YOU THINK TO OVERCOME THE SYMPTOMS OF SOCIAL ANXIETY

How you think dictates how much your depression and social anxiety can control you. Altering the way you think and behave challenges what your mental illnesses tell you, allowing you to take power over them and better manage their effects.

Here are some tips for doing so:

· PAY ATTENTION AND BE AWARE

Mental disorders can be so challenging to manage because the negativity they spawn feels normal and natural. You become so used to the horrible things your social anxiety and depression tell you that you allow them to run, untethered, in the background. Start paying more attention to the thoughts that mull around in your brain, slowing down to concentrate on and address them. You might be surprised by how little positive thinking you have, but your newfound awareness will let you act to circumvent this trend.

· STOP ASSUMING NOTHING WILL WORK

Depression often involves feelings of hopelessness, and social anxiety will tell you that you’ll only fail or make a fool of yourself. These thoughts aren’t real, and they’re not rooted in reality. Though positive thinking can be hard to muster, you need to stop dismissing all possible solutions because you assume nothing will work for you. You’ll never know until you give it a try.

· REPLACE NEGATIVITY

People with depression and social anxiety tend to get stuck only looking at life through the lens of cloudy negativity. Replacing negative thinking with positive thinking is very tough for people with neurodivergent traits, but it’s doable! When you begin a negative thought, counter it with something positive, and when you’re in a bad situation, crane your neck to seek a silver lining.

5.PRACTICE YOUR SOCIAL SKILLS

You don’t have to have perfect social skills. After all, the symptoms of social anxiety can make it very difficult for you to read others and function in groups of people, and depression can make you feel a little too down to be welcoming towards others.

No one’s saying you have to become a silver-tongued charismatic casanova, though! All you need to do is have a decent level of social ability to enjoy positive results. When you handle social situations in better ways, you’ll feel less anxious in similar situations in the future. Here are some ways to practice your social skills:

· GREET YOUR NEIGHBORS

People with social anxiety often do their very best to hide or run away when they see an acquaintance. But what better way to begin building social skills than by merely offering a “hello” to your neighbor, who you see regularly and are expected to greet now and then? A little pleasantry will get you used to small talk and interacting in simple ways without overthinking things.

· GIVE GOOD HANDSHAKES

Social anxiety may make it tough to speak, so show your strengths through physical action. Practice giving firm, friendly handshakes, with eye contact if possible. You’ll set a good impression from the beginning and give your social anxiety less reason to pipe up.

· LOOK FOR SUPPORTIVE SOCIAL SITUATIONS

Hang out with friends who you feel comfortable with and engage in social interaction with them. Take a social skills class where you’ll have to interact with others in a similar position to you. This puts what you’ve learned into practice in the real world, so you build your social ability even in the face of social anxiety.

Living with the symptoms of social anxiety and depression at the same time can make everyday function very difficult. But you can learn to reduce the severity of their symptoms over time. If you need further assistance minimizing the effects of social anxiety and depression, reach out to a mental health professional for advice and other treatment.