A Simple Way to Reduce Social Anxiety

A Simple Way to Reduce Social Anxiety

Social anxiety is like the ‘friend’ who shows up at the worst time – every time – gives you a squeezy, suffocating embrace and promises to stay by your side, warn you about everything, and keep you safe (read, ‘keep you all to itself’). Just in case you think this time might be different, the chatter sets in, ‘You know everyone is looking at you, right?’ ‘Have you thought about what they’re thinking of you?’ ‘What if you can’t find the words – or worse, what if say completely the wrong thing?’ ‘Is it just me or are you sweating – I’m pretty sure people can tell. And is your face glowing red?’ It’s relentless and it’s exhausting.

Social anxiety happens on the inside. On the outside, people with social anxiety are generally really well-liked by the people who know them. They’re sensitive, intelligent and socially very capable, often with a high amount of the qualities that make people pretty great to be around – emotional intelligence, sensitivity, creativity – and fun. People with social anxiety can be so much fun.

Social anxiety is common but one of the planet-sized lies it will tell is that you’re the only one – the only one people are watching, the only one who runs out of words and the only one who seizes up at the worst possible times. 

Ok. So tell me. What can make a difference?

Recent research has found something that can make a difference to the symptoms of anxiety. The role of the gut in mental health is now widely accepted in the scientific community. The healthier your gut (yes healthy gut bacteria, we’re talking about you), the healthier your mental health. The link between the gut and the brain has been well established by reams of research. 

A recent study found that people who tend to be socially anxious report less social anxiety if their diet contained fermented foods (which contain probiotics). As explained by researcher Matthew Hillmire:

‘It is likely that the probiotics in the fermented foods are favorably changing the environment in the gut, and changes in the gut in turn influence social anxiety.’

The research is in its early days, but the findings are supported by an abundance of research that has come before it, which has found that foods that contain probiotics may have a protective effect against the symptoms of social anxiety.

There is no doubt that probiotics are kind of wonderful in the way they improve the health of the gut, which we now know also improves the health of the mind. Fermented foods are probiotic powerhouses that work by increasing the good bacteria in the gut, the home of our ‘second brain’.

As a side note, the research also found that exercise was related to reduced social anxiety. The relationship between exercise and reduced anxiety has been shown over and over and ov… you get the message. Exercise helps to neutralise the physiological symptoms of anxiety. When the brain senses threat, it powers up the body to deal with that threat by surging the body with neurochemicals (cortisol, adrenaline etc) to make the body strong, fast and powerful. When there is no need for fight or flight (because the threat is not real), the chemicals build up and can contribute to the physical feelings that are associated with anxiety. Exercise is the natural end to the fight or flight response. It burns up the neurochemicals and helps to restore the body to its neutral state.

But first, something to keep in mind …

The introduction of probiotics to has to happen slowly. Introducing massive amounts of probiotics can lead to a worsening of symptoms because when probiotics kill off pathogens, they release toxins. It is these toxins that are likely to be already contributing to symptoms (depression, anxiety, physical illnesses), but when the release of toxins is suddenly increased (by the increase of probiotics), the symptoms may also increase.

So, when you say fermented foods …

Okay, so now that the cautionary tale has been told and you know not to go nuts on fermented foods straight up, here are some popular fermented foods that are generally readily available:

Miso (a Japanese seasoning made from fermenting soybeans).

Yoghurt (look for the ones that say they contain live and active cultures.)

Kefir (a drinkable yogurt, slightly more tangy)

Sauerkraut (fermented cabbage)

Kimchi (fermented cabbage – the Korean version)

Tempeh (made from soybeans – tofu’s nuttier, chewier, firmer, less processed cousin).

And finally …

The connection between a healthy gut and healthy mind has been clamouring at us to notice – and we have. Strengthening the gut will strengthen the mind and is a low-risk intervention to relieve social anxiety – bring on the exhale.

[irp posts=”1675″ name=”Our ‘Second Brain’ – And Stress, Anxiety, Depression, Mood”]

[irp posts=”590″ name=”Anxiety, Depression and the Surprising Role of Gut Bacteria”]

4 Comments

Michele

I wish mental health professions (and regular doctors who treat our “physical” illnesses) treated our bodes and minds as a whole and looked at how one part affects another, as you so well explained in the article above. We just get medicated without trying to find the culprit of our anxiety or whatever the problem might be. Frustrating the state of our medical system…medicate, medicate first rather than educate and then look at meds as a last resort.

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Waismann Method

That is very interesting. We treat patients who have become addicted to opiates, and more often than not they are self-medicating emotional issues. Anxiety is a huge part of it. Sometimes small thing that we oversee, can make a difference.

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Debi Powell

Your articles and this website save people thousands of dollars every week. 😉 Thank you for sharing your knowledge, at no cost to us. (don’t get me wrong, I’ll pay if you ever decide to charge to become a member of your website!). Thank you so much…. you will never know the impact you have made, just on my little family!

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One of our rituals was in the week before Christmas, we’d go shopping and each kiddo would choose a keepsake decoration for the tree. This would forever be their decoration. To make sure we’d remember who owned what (a year is a long time!) I wrote their name and year on the box. The idea is that when they leave home, they’ll have a collection of special decorations for their own tree, plump with throwbacks (‘Oh I remember when we bought this!).

Then of course there was Christmas morning. Santa would leave a note on the table and bootprints on the front path, which smelled remarkably like talcum powder. So magical the way the snow was under the boot and never melted, even in an Australian summer! But that’s the magic of Christmas, right?!

We often put so much pressure on ourselves to make Christmas magical. Rituals can make this easier. They get the special memories, you get to make the ‘magic’ without having to come up with something new and different each year.

It’s very likely that there will already be Christmas rituals happening in your family, even if you don’t realise it. Ask them what they remember most, or what they loved most about last Christmas, aside from the presents.

They might surprise you with things you’d completely forgotten about, or which at the time didn’t seem to be a biggie. It can be the simplest things. Maybe they loved the way they were allowed to have ice-cream with pancakes at breakfast last Christmas. (Ice-cream at breakfast?! Told you Christmas was magical!!). 

If it’s what they remember, and if it lights them up, let it become a ‘thing’. Maybe they loved the magic ‘neverending carrot’ sprinkles you put on the scrawny carrot you found in the vege drawer (remembering reindeer groceries can be so hard sometimes!)

You’d be surprised what they find special. It doesn’t have to be big to feel magical.

What are your Christmas rituals? Let’s share ideas in the comments.♥️
We're having a sale! For a limited time, books and plushies are 25% off. 

Because sales are the best, and Christmas is the best, and helping kiddos find their brave is the very best of all! So, to celebrate the end of the year (because truly, it's been a year hasn't it), and to help you settle brave hearts for next year, or night times, or separations, or, you know, all the things, we're taking 25% off books and plushies in the Hey Sigmund shop.

There's no need to enter a code. The books and bundles are already marked with their special sale prices. You'll find them all there - plushies, books, bundles - doing shopping cartwheels, beside themselves excited about helping your young ones feel bigger than anxiety, and shimmy on to brave. 
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It can feel as though the only way to strengthen them against their anxiety is to make sure they have nothing to worry about, but when their worries are real this might not happen quickly. 

Instead, we need to focus on helping them know that even though those worries are there, they will be okay. ‘Not worrying’ isn’t the antidote to anxiety, trust is. This will start with trust in you and your belief that they will be okay, and trust in your reaction if things don’t go to plan. Eventually, as they grow this will expand into trust in themselves and their own capacity to find their way through challenges to a place of hope and strength. 
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#parenting #parentinglife #parenting #parent #parents #mindfulparent
Strong steady breathing will reverse the fight or flight physiology that causes nausea, butterflies, or sick or sore tummies during anxiety. BUT telling an anxious brain to take a strong steady breath will potentially make anxiety worse unless strong steady breathing feels familiar. Practising during calm times will make it familiar. 

During anxiety we’re dealing with their amygdala, and it wants short shallow breathing to conserve oxygen. It doesn’t want strong steady breathing and will work hard to resist this. 

An anxious brain is a busy brain and it will be less able to do anything unfamiliar. A few minutes of strong steady breathing each day will set up a strong neural pathway to make strong breathing more automatic and accessible during anxiety. 

In the meantime though, you can do it for them. This is the magic of co-regulation. When you do strong steady breathing during their anxiety, it will calm your nervous system which will eventually calm theirs. You will catch their anxiety, and this will feed into their anxiety. Your strong steady breathing is the circuit breaker. They will catch your anxiety, but they will also catch your calm. Don’t worry if this takes a few minutes (and maybe a few more after that). Anxious brains are strong, powerful, beautiful brains working hard to protect. Breathe and be with. This will open the way for that distressed young nervous system to find its way home. And you don’t need to do more than that.♥️
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#heywarrior #parenting #bravekids #anxietyinkids #kidsanxiety #parent #parenthood
Needs and behaviour can get tangled up and treated as one. When you can, separate the need from the behaviour. Give voice to the need - let it find a way to breathe - and redirect the behaviour. 

The need might always be clear, especially if it’s being smothered by angry shouting words. If we stifle the behaviour without acknowledging the need, the need stays hungry. Help usher it into the light by making it clear that you’re ready to receive it. Then wait. Wait for the big behaviour to ease, for bodies to calm, and angry voices to soften - but keep the way to you open. ‘You’re a great kid and I know you know that behaviour wasn’t okay. Talk to me about what’s happening for you.’

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