Social anxiety is a common struggle that can affect various aspects of life, making everyday interactions feel overwhelming. Fortunately, effective treatment options are available to help manage social anxiety and improve quality of life. These treatment options generally fall into two categories: self-managed approaches, including at-home and natural techniques, and professional treatments, such as therapy or medication. In this article, we will explore both pathways to help you find the social anxiety treatment plan that best suits your needs.
Treatment Options:
At-Home Natural Treatments for Social Anxiety
There are a number of lifestyle modifications that people can make to address social anxiety. First it can be important to lower anxiety levels overall through consistent exercise, eating a balanced diet, and getting regular, restful sleep. Once the baseline level of anxiety is improved, you can then focus on techniques more specific for social anxiety.
Mindfulness and meditation including breathing exercises, progressive muscle relaxation, visualization, mantras, etc. can all help reduce stress prior to and during social interactions. Socializing with friends and family if possible is important to bolster mood, reduce anxiety, and practice for other settings. Ultimately the more exposure to socializing, the easier it will become, which will be discussed below in the Cognitive Behavioral Therapy section.
Besides lifestyle modifications, people may consider natural remedies. Though generally considered more natural than medications, they are not FDA regulated and the ingredients and concentrations are not always what they are reported to be. Common herbal supplements for anxiety may include Valerian root, chamomile, and ashwagandha. Essential oils and aromatherapy such as with lavender can be helpful for anxiety. Magnesium, Vitamins B6, B12, and D, L-Theanine, and Omega-3 Fatty Acids may all help reduce anxiety. Lastly, probiotics and maintaining good gut health is very important for anxiety given the gut-brain connection.
ABD does not specifically recommend any of these natural remedies unless specifically discussed with your physician, where we can review possible interactions with other medications, discuss appropriate dosing, reviewing the source of the supplements and that they are adequately tested, and after discussing the pros and cons as well as providing education about all treatment approaches.
Cognitive Behavioral Therapy
Part of every social anxiety treatment plan should include a discussion of therapy, CBT, and exposure therapy. Cognitive behavioral therapy involves identifying negative thought patterns so you can challenge them and changing behaviors to improve mental health. Some CBT may involve exposure therapy, where someone gradually exposes themselves to situations that cause anxiety while using coping skills and eventually becoming much more comfortable and confident in these situations.
Treating Social Anxiety with Medication
When lifestyle modifications and therapy are not enough, medication management can offer additional support for social anxiety. Medication options generally fall into two categories: daily medications and as-needed medications. For individuals who experience anxiety only in specific situations, like public speaking, and maintain control over their anxiety otherwise, as-needed medications can be a practical choice. However, for those who experience heightened anxiety throughout the day and in most social settings, a daily medication may be more beneficial in providing consistent relief.
Daily Medications for Anxiety Include:
- SSRI’s
- SNRI’s
- Buspirone
- Other antidepressants (the word “antidepressant” may be misleading, because antidepressants are also the first line treatment for many anxiety disorders)
As Needed Medications for Social Anxiety Include:
- Beta blockers such as propranolol
- Benzodiazepines
Finding Relief: Your Path to Managing Social Anxiety
Whether or not you want to consider medication in your social anxiety treatment plan, a better day is possible. Visit our clinic in Golden, CO or schedule a telehealth appointment so our psychiatrists can help you with your social anxiety.