Overcoming Social Anxiety With Mindfulness

Social anxiety disorder is a severe form of anxiety that is triggered by interactions with people. Those with social anxiety disorder feel that they are constantly being judged, dismissed and criticized by those around them without any evidence. Medication, cognitive behavioral therapy and mindfulness meditation can help those with social anxiety disorder cope and live fuller lives.

Symptoms

• Those suffering from social anxiety disorder often feel that they are trapped in an unending cycle of worry and fear. According to the Mayo Clinic, social anxiety causes uncontrollable emotional and physical symptoms such as sweating, confusion, low self-esteem, hypersensitivity, blushing and heart palpitations. Social anxiety disorder can also lead to further mental disorders such as depression and agoraphobia, the fear of leaving one's home.

Mindfulness

• Mindfulness is a practice developed by Zen Buddhists that focuses on reducing the urge to judge, criticize and find fault with one's self. Regardless of the origins of the anxiety, the end result is the same: because of your anxiety your life becomes limited. Mindfulness allows you to experience your fears without giving them power over you. For example, the Social Anxiety Disorder Organization claims that mindfulness meditation allows you to view your thoughts as thoughts, instead of automatically assuming they are truth. For those suffering from social anxiety, mindfulness means allowing your thoughts to pass without judgment and not assuming that others are judging you as well.

Treatment

• The practice of meditative mindfulness is simple, but it requires you stick with it for full effect. Start small. Take 10 to 15 minutes out of your day and find a quiet place. You can sit in a comfortable position or lie down, whichever is more relaxing to you. Slow your breathing and focus on your physical body. Feel the places of tension, the places of pressure, the places where you feel nothing at all. Don't judge any of these sensations, simply allow them to be. After a few moments, your mind will probably begin to wander. You'll start thinking about the other tasks you have for the day, what you're going to eat at your next meal or something else. The important thing is not to judge any of these thoughts. No matter how seemingly disturbing, upsetting, ridiculous or absurd, don't judge them or label them. Just let the thoughts pass through you. After 10 to 15 minutes, take a few more slow, controlled breaths and then go about the rest of your day. Just remember your experiences during mindfulness meditation: your thoughts are just thoughts. Just because you believe that those around you are judging you does not mean they truly are. The more you practice mindfulness, the more quickly that reassurance will arise in your mind, effectively combating your social anxiety.