Managing Social Anxiety
Social anxiety can reduce you quality of life, not let you achieve your full potential, and ultimately lead to depression. What results is a vicious cycle – the more anxious you are, the more barriers you will encounter in your life, the more depressed you become, which ultimately contribute to your anxiety. I recommend this self-help book. It is part of a serie published by Oxford University Press. All the books adhere to cognitive-behavioral approach. They come in pairs – one for the client, one for the therapists. All those I have seen so far, were excellent.If you read this book, and work along its guideline, you may not even need to see me. And if you do, it will shorten the treatment and make my work easier.
There are two kinds of light therapy for depression: Light box, and Dawn simulator.
Most people know about the light box; those you can find anywhere on the web. I would like to recommend the less well known device, called Dawn Simulator (or sunrise simulator). Dawn simulator slowly lights a bedside lamp to simulate dawn. This simulates sunrise and tells your brain that it is time to get up and start the day. Absolutely no side effects, and it is amazingly effective. It has been shown in studies to improve seasonal depression. It certainly can help you start your morning in a different tone. You can find very expensive ones on the internet, that contain also a lamp, a radio, and an alarm clock built in. Assuming you already have all of these, you may want to buy the most inexpensive on the internet. It is just as effective as any other.
It has been shown that adopting and taking care of a furry friend can improve depression and anxiety, especially social phobia. You may want to look for them at the Humane Society Yes, I know. They kill those creatures that do not find a home. This is even a better reason to adopt from them. For cat lovers – humor can always lift the spirits and laughter has proven health benefits.
DBT (Dialectical Behavior Therapy) was initially developed by Dr. Marsha Linehan for people who suffered from personality disorders, particularly borderline personality disorder. DBT is not about insight, or delving into your past. It is a collection of very practical skills to help you better manage your emotions, your interpersonal relationships, and hence your life. The basis of all these skills is the practice of mindfulness, taken from Buddhism. Mindfulness means the state of mind that allow you to be completely immersed in the present situation, rather than in the past or in fantasy. None of these skills are innovative; but sometimes, while contending with life’s difficulties we need to be reminded of skills that may seem obvious or almost trivial.
Many types of therapy claim that our mental health is best served by getting in touch and experiencing our emotions to the fullest. While this approach is often effective and serves many people well, DBT takes an alternative approach. DBT tries to teach us to regulate our emotions in order to better cope with everyday life. I find this approach very helpful for people that struggle with clinical depression, anxiety, panic attacks, or even people who struggle with anger management issues, and struggle to go through the day. Only after the depression and anxiety get somewhat under control, a person would have enough energy and inner resources to delve in and benefit from insight oriented therapy.
In my opinion, these skills are useful for everyone of us. The following link will provide you with handouts. The best way to learn these skills would be in a therapeutic group or in individual therapy.
Dialectical Behavior Therapy .