tritonscare.ucsd.edu
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52.200.91.108
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Submitted URL: http://e.readsh101.com/lnk/AVYAACWLUTMAAc2OlfoAAOB-QJMAAYCqiSAAFq7GAASuFQBlCzdZpeQC21GbS9mo0GSwnHP3gQAEe-s/6/UbORMBnZ9Z...
Effective URL: https://tritonscare.ucsd.edu/dealing-with-social-anxiety/?utm_source=sh101&utm_medium=email&utm_content=dealing-with-social-a...
Submission: On October 29 via manual from US — Scanned from DE
Effective URL: https://tritonscare.ucsd.edu/dealing-with-social-anxiety/?utm_source=sh101&utm_medium=email&utm_content=dealing-with-social-a...
Submission: On October 29 via manual from US — Scanned from DE
Form analysis 5 forms found in the DOM
GET https://tritonscare.ucsd.edu/
<form method="get" class="td-search-form" action="https://tritonscare.ucsd.edu/">
<!-- close button -->
<div class="td-search-close">
<a href="#" aria-label="close" role="button"><span class="icon_txt" aria-hidden="true">icon-close-mobile</span><i class="td-icon-close-mobile"></i></a>
</div>
<div role="search" class="td-search-input">
<span>Search</span>
<label for="td-header-search-mob" style="display:none">Search: </label>
<input id="td-header-search-mob" type="text" value="" name="s" autocomplete="off" aria-labelledby="search" aria-label="search">
<a href="https://tritonscare.ucsd.edu//monthly-archive/" aria-label="Search by issue">Search by issue</a>
<input type="button" aria-hidden="true" tabindex="-1" style="display:none">
</div>
</form>POST #
<form id="loginForm" action="#" method="post">
<div class="td-login-inputs"><input class="td-login-input" autocomplete="username" type="text" name="login_email" id="login_email" value="" required=""><label for="login_email">your username</label></div>
<div class="td-login-inputs"><input class="td-login-input" autocomplete="current-password" type="password" name="login_pass" id="login_pass" value="" required=""><label for="login_pass">your password</label></div>
<input type="button" name="login_button" id="login_button" class="wpb_button btn td-login-button" value="Login">
</form>POST #
<form id="forgotpassForm" action="#" method="post">
<div class="td-login-inputs"><input class="td-login-input" type="text" name="forgot_email" id="forgot_email" value="" required=""><label for="forgot_email">your email</label></div>
<input type="button" name="forgot_button" id="forgot_button" class="wpb_button btn td-login-button" value="Send My Password">
</form>GET https://tritonscare.ucsd.edu/
<form method="get" class="td-search-form" action="https://tritonscare.ucsd.edu/">
<div role="search" class="td-head-form-search-wrap">
<label for="td-header-search" style="display:none">Search: </label>
<input id="td-header-search" type="text" value="" name="s" autocomplete="off" aria-label="search"><input class="wpb_button wpb_btn-inverse btn" type="submit" id="td-header-search-top" value="Search">
</div>
<div> <a href="https://tritonscare.ucsd.edu/monthly-archive/" aria-label="Search by issue">Search by issue</a>
</div>
</form>Name: survey_form —
<form name="survey_form" id="survey_form" accept-charset="ISO-8859-1">
<div id="divFirst_plugin" style="border 2px solid #264780">
<div style="margin-top: 5px;padding-top:10px;color:#000" class="surveyheadermargin_plugin divheadertext">
<span id="divTitle_plugin" class="" style="font-size:22px; text-transform:uppercase; font-weight:bold">RATE THIS ARTICLE TO WIN a $50 Amazon gift card</span><br>
</div>
<div class="half">
<div class="tab blue1">
<input class="inputr" id="tab-four" type="radio" name="tabs2" role="link" tabindex="0" aria-expanded="false">
<label class="label1" for="tab-four">I READ THE ARTICLE & LEARNED FROM IT</label>
<div class="tab-content" aria-hidden="true">
<div style="border:#264780 solid 2px;">
<div style="padding: 0 25px 0 25px; font-size:16px">
<div style="padding-top:7px;padding-bottom: 7px;" class="desc" id="survey-label1">What was the most interesting thing you read in this article? </div>
<input id="txtinrestingthing_plugin_1" name="txtinrestingthing" type="text" class="textfield" aria-label="What was the most interesting thing you read in this article?" tabindex="-1"><br>
</div>
<div>
<div class="col-md-12" style="padding: 0 25px 0 25px; font-size:16px">
<div class="txtsize"> Have you seen at least one thing on <i><span class="productname">Tritons Care</span></i> that you will apply to everyday life?</div>
<span class="switch-field" style="position: relative;margin-top: 7px;">
<input type="radio" id="Div3rd1_1" name="switch1" value="yes" tabindex="-1" onclick="javascript:checkboxChecked(1);">
<label for="Div3rd1_1">Yes</label></span>
<div class="clearfix"></div>
<div style="display:none;" id="rd1txtdiv_1">
<input type="text" name="rd1txt" id="rd1txt_1" class="textfield" placeholder="Please Explain" aria-label="Please Explain" tabindex="-1">
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<div class="clearfix"></div>
<span class="switch-field" style="position: relative;margin-top: 7px;">
<input type="radio" id="Div3rd1_2" name="switch1" value="no" tabindex="-1" onclick="javascript:checkboxChecked(1);">
<label for="Div3rd1_2">No</label></span>
<div class="clearfix"></div>
<div class="txtsize"> Have you seen at least one thing on <i><span class="productname">Tritons Care</span></i> that caused you to get involved, ask for help, utilize campus resources, or help a friend?</div>
<div class="clearfix"></div>
<div>
<span class="switch-field">
<input type="radio" id="Div3rd1_3" name="switch2" value="yes" tabindex="-1" onclick="javascript:checkboxChecked(1);">
<label for="Div3rd1_3">Yes</label></span>
<div class="clearfix"></div>
<div style="display:none;" id="rd2txtdiv_1">
<input type="text" name="rd2txt" id="rd2txt_1" class="textfield" placeholder="Please Explain" aria-label="Please Explain" tabindex="-1">
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<div class="clearfix"></div>
<span class="switch-field">
<input type="radio" id="Div3rd1_4" name="switch2" value="no" tabindex="-1" onclick="javascript:checkboxChecked(1);">
<label for="Div3rd1_4">No</label></span>
</div>
</div>
<div class="clearfix"></div>
<div style="padding: 0 25px 0 25px; font-size:16px">
<div style="padding-top:7px;padding-bottom: 7px;" class="desc" id="survey-label2">If you could change one thing about <i><span class="productname">Tritons Care</span></i>, what would it be?</div>
<input id="txtChangeThing_plugin_1" name="txtChangeThing_plugin" type="text" class="textfield" aria-label="If you could change one thing about, what would it be?" tabindex="-1">
</div>
<div class="clearfix"></div>
<div style="padding: 0 25px 0 25px; font-size:16px">
<div style="padding-top:7px;padding-bottom: 7px;" class="desc" id="survey-label2">Are there any other topics or angles you would like to see in <i><span class="productname">Tritons Care</span></i>, that we haven't covered?</div>
<input id="txtlikedtopics_plugin_1" name="txtChangeThing_plugin" type="text" class="textfield" aria-label="Are there any other topics or angles you would like to see in , that we haven't covered?" tabindex="-1">
</div>
<div class="clearfix"></div>
<div class="col-md-12">
<div class="clearfix"></div>
<div class="col-xs-12 col-md-12" style="/* padding:10px 25px 10px 26px !important; */font-size:16px;margin: 12px -14px 3px;">
<div class="col-md-4 desc alignright_text"> First name:
<a href="#" data-toggle="tooltip" title="You must enter your name and email address so we can contact you if you’re the winner of this week’s drawing." aria-label="You must enter your name and email address so we can contact you if you’re the winner of this week’s drawing." tabindex="-1"><span class="info">?</span></a>
</div>
<div class="col-xs-12 col-md-6">
<input id="txtFirstname_plugin_1" name="txtFirstname_plugin" type="text" aria-label="First Name" class="input_width" aria-required="true" tabindex="-1"><br>
<span class="error_span" id="lblFirstname_plugin_1" role="alert" aria-live="assertive"></span>
</div>
</div>
<div class="col-xs-12 col-md-12" style="/* padding:0px 25px 10px 26px; */font-size:16px;margin: 8px -14px 3px;">
<div class="col-md-4 desc alignright_text">Last name: </div>
<div class=" col-xs-12 col-md-6">
<input id="txtLastname_plugin_1" name="txtLastname_plugin" type="text" aria-label="Last Name" class="input_width" aria-required="true" tabindex="-1"><br>
<span id="lblLastname_plugin_1" class="error_span" role="alert" aria-live="assertive"></span>
</div>
</div>
<div class="col-xs-12 col-md-12" style="/* padding:0px 25px 10px 26px; */font-size:16px;margin: 8px -14px 3px;">
<div class="col-md-4 alignright_text">E-mail:</div>
<div class=" col-xs-12 col-md-6">
<input id="txtPEmail_plugin_1" name="txtPEmail_plugin" type="text" aria-label="E-mail" class="input_width" aria-required="true" tabindex="-1"><br>
<span id="lblPEmail_plugin_1" class="error_span" role="alert" aria-live="assertive"></span>
</div>
</div>
<div class="col-xs-12 col-md-12 math_question" style="font-size:16px;margin: 12px -14px 3px;display:none;">
<div class="col-md-4 desc alignright_text skill_test">(55 x 4) / 2 + 4 =
<a href="#" data-toggle="tooltip" title="Canadian residents must correctly answer a time-limited, mathematical skill-testing question (without assistance of any kind, mechanical or otherwise) in order to be eligible to win a prize. See Terms and Conditions for more information." aria-label="Canadian residents must correctly answer a time-limited, mathematical skill-testing question (without assistance of any kind, mechanical or otherwise) in order to be eligible to win a prize. See Terms and Conditions for more information." tabindex="-1"><span class="info">?</span></a>
</div>
<div class="col-xs-12 col-md-6">
<input id="txtque_plugin_1" name="txtque_plugin" type="text" aria-label="Mathematical skill-testing question" class="input_width" aria-required="true" tabindex="-1"><br>
<span class="error_span" id="lblque_plugin_1" role="alert" aria-live="assertive"></span>
</div>
</div>
<div class="col-xs-12 col-md-12" style="/* padding:0px 25px 10px 26px; */font-size:16px;margin: 8px -14px 3px;">
<div class="col-md-2 alignright_text"></div>
<div class="col-md-6 alignright_text residence">I do not reside in Nevada Or Hawaii:</div>
<div class=" col-xs-12 col-md-4 residencecheck">
<label class="container">
<input id="txtPchk_plugin_1" name="reside_chk_1" type="checkbox" aria-label="I do not reside in Nevada Or Hawaii" class="input_width" aria-required="true">
<span class="checkmark"></span>
</label>
</div>
<span id="lblPchk_plugin_1" style="margin-left:32%;" class="error_span" role="alert" aria-live="assertive"></span>
</div>
</div>
<div class="clearfix"></div>
<div style="padding:0px 25px 0 25px !important;">
<p style="margin-top:20px;margin-bottom:5px;font-size:18px;font-weight: bold;">Want to increase your chances to win?</p>
<p style="font-size:16px !important;margin-bottom:10px;">Refer up to 3 of your friends and when each visits <i><span class="productname">Tritons Care</span></i>, you will receive an additional entry into the weekly drawing. </p>
<p class="txtsize">
<b>Please note</b>: Unless your friend chooses to opt-in, they will never receive another email from <i><span class="productname">Tritons Care</span></i> after the initial referral email.
</p>
</div>
<div>
<div class="col-md-12">
<div class="col-xs-12 col-md-12" style="/* padding:0px 25px 10px 26px; */font-size:16px;margin: 8px -14px 3px;">
<div class="col-md-4 alignright_text class_femail">Email 1:</div>
<div class=" col-xs-12 col-md-6">
<input id="f_email_1" name="f_email_1" type="text" aria-label="Email 1" class="input_width referel_email_1" tabindex="-1"><br>
<span id="referel_err" class="referel_err_1 error_span" role="alert" aria-live="assertive"></span>
</div>
</div>
<div class="col-xs-12 col-md-12" style="/* padding:0px 25px 10px 26px; */font-size:16px;margin: 8px -14px 3px;">
<div class="col-md-4 alignright_text class_femail">Email 2:</div>
<div class=" col-xs-12 col-md-6">
<input id="f_email_2" name="f_email_2" type="text" aria-label="Email 2" class="input_width referel_email_1" tabindex="-1"><br>
<span id="referel_err" class="referel_err_1 error_span" role="alert" aria-live="assertive"></span>
</div>
</div>
<div class="col-xs-12 col-md-12" style="/* padding:0px 25px 10px 26px; */font-size:16px;margin: 8px -14px 3px;">
<div class="col-md-4 alignright_text class_femail">Email 3:</div>
<div class=" col-xs-12 col-md-6">
<input id="f_email_3" name="f_email_3" type="text" aria-label="Email 3" class="input_width referel_email_1" tabindex="-1"><br>
<span id="referel_err" class="referel_err_1 error_span" role="alert" aria-live="assertive"></span>
</div>
</div>
</div>
</div>
<div class="col-xs-12 col-md-12">
<div class="col-md-3 alignright_text"></div>
<div class=" col-xs-12 col-md-7">
<div class="g-recaptcha" id="captcha_1">
<div style="width: 304px; height: 78px;">
<div><iframe title="reCAPTCHA" width="304" height="78" role="presentation" name="a-xxxyhsvq29vw" frameborder="0" scrolling="no"
sandbox="allow-forms allow-popups allow-same-origin allow-scripts allow-top-navigation allow-modals allow-popups-to-escape-sandbox"
src="https://www.google.com/recaptcha/api2/anchor?ar=1&k=6Ldy52kUAAAAAM0sKUVdRA_FAb9dA-cqYieYzUfT&co=aHR0cHM6Ly90cml0b25zY2FyZS51Y3NkLmVkdTo0NDM.&hl=de&v=vm_YDiq1BiI3a8zfbIPZjtF2&size=normal&cb=kf84u1dyqjie"
data-gtm-yt-inspected-8="true" data-gtm-yt-inspected-6961002_99="true"></iframe></div><textarea id="g-recaptcha-response" name="g-recaptcha-response" class="g-recaptcha-response"
style="width: 250px; height: 40px; border: 1px solid rgb(193, 193, 193); margin: 10px 25px; padding: 0px; resize: none; display: none;"></textarea>
</div>
</div>
</div>
<div class="clearfix"></div>
<br>
<span id="captchaerror_1" class="error_span captchaerror" role="alert" aria-live="assertive"></span>
</div>
</div>
<div id="PageContentDiv_plugin" style="padding:10px">
<p align="center"><a class="nextbutton_pgn" style="font-family: 'Roboto Condensed', sans-serif;text-decoration: none; margin-top: 12px;" onclick="javascript:btnDoneplugin(1);" role="button" tabindex="-1">SUBMIT</a></p>
</div>
</div>
</div>
</div>
<div class="tab blue1">
<input class="inputr" id="tab-five" type="radio" name="tabs2" role="link" tabindex="0" aria-expanded="false">
<label class="label1" for="tab-five">I READ THE ARTICLE & LEARNED NOTHING</label>
<div class="tab-content" aria-hidden="true">
<div id="divSecond_plugin2" style="border:#264780 solid 2px;">
<div id="div_y2" style="padding:11px 25px 10px 26px; font-size:16px">
<div style="padding-top:7px;padding-bottom: 7px;" class="desc">What was the most interesting thing you read in this article? </div>
<input id="txtinrestingthing_plugin_2" name="txtinrestingthing" type="text" class="textfield" aria-label="What was the most interesting thing you read in this article?" tabindex="-1"><br>
</div>
<div>
<div class="col-md-12" style="padding:0px 25px 0 25px !important;">
<div class="txtsize">Have you seen at least one thing on <i><span class="productname">Tritons Care</span></i> that you will apply to everyday life?</div>
<span class="switch-field1" style="position: relative;margin-top: 7px;">
<input type="radio" id="Div3rd2_1" name="switch3" value="yes" tabindex="-1" onclick="javascript:checkboxChecked(2);">
<label for="Div3rd2_1">Yes</label>
</span>
<div class="clearfix"></div>
<div style="display:none;" id="rd1txtdiv_2">
<input type="text" name="rd1txt" id="rd1txt_2" class="textfield" placeholder="Please Explain" tabindex="-1">
</div>
<div class="clearfix"></div>
<span class="switch-field1" style="position: relative;margin-top: 7px;">
<input type="radio" id="Div3rd2_2" name="switch3" value="no" tabindex="-1" onclick="javascript:checkboxChecked(2);">
<label for="Div3rd2_2">No</label></span>
<div class="clearfix"></div>
<div class="txtsize"> Have you seen at least one thing on <i><span class="productname">Tritons Care</span></i> that caused you to get involved, ask for help, utilize campus resources, or help a friend?</div>
<div class="clearfix"></div>
<span class="switch-field1">
<input type="radio" id="Div3rd2_3" name="switch4" value="yes" tabindex="-1" onclick="javascript:checkboxChecked(2);">
<label for="Div3rd2_3">Yes</label>
</span>
<div class="clearfix"></div>
<div style="display:none;" id="rd2txtdiv_2">
<input type="text" name="rd2txt" id="rd2txt_2" class="textfield" placeholder="Please Explain" tabindex="-1">
</div>
<div class="clearfix"></div>
<span class="switch-field1" style="position: relative;margin-top: 7px;">
<input type="radio" id="Div3rd2_4" name="switch4" value="no" tabindex="-1" onclick="javascript:checkboxChecked(2);">
<label for="Div3rd2_4">No</label></span>
</div>
<div class="clearfix"></div>
<div id="div_y2" style="padding:11px 25px 10px 26px; font-size:16px">
<div style="padding-top: 7px;padding-bottom: 7px;" class="desc">If you could change one thing about <i><span class="productname">Tritons Care</span></i>, what would it be?</div>
<input id="txtChangeThing_plugin_2" name="txtChangeThing_plugin" type="text" class="textfield" aria-label="If you could change one thing about, what would it be?" tabindex="-1">
</div>
<div class="clearfix"></div>
<div style="padding: 0 25px 0 25px; font-size:16px">
<div style="padding-top:7px;padding-bottom: 7px;" class="desc" id="survey-label2">Are there any other topics or angles you would like to see in <i><span class="productname">Tritons Care</span></i>, that we haven't covered?</div>
<input id="txtlikedtopics_plugin_2" name="txtChangeThing_plugin" type="text" class="textfield" aria-label="Are there any other topics or angles you would like to see in , that we haven't covered?" tabindex="-1">
</div>
<div class="clearfix"></div>
<div class="col-md-12">
<div class="clearfix"></div>
<div class="col-xs-12 col-md-12" style="/* padding:10px 25px 10px 26px !important; */font-size:16px;margin: 12px -14px 3px;">
<div class="col-md-4 alignright_text">
<span class="desc">First name:
<a href="#" data-toggle="tooltip" title="You must enter your name and email address so we can contact you if you’re the winner of this week’s drawing." aria-label="You must enter your name and email address so we can contact you if you’re the winner of this week’s drawing." tabindex="-1"><span class="info">?</span></a></span>
</div>
<div class="col-xs-12 col-md-6">
<input id="txtFirstname_plugin_2" name="txtFirstname_plugin" type="text" aria-label="First Name" class="input_width" aria-required="true" tabindex="-1"><br>
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</div>
</div>
<div class="col-xs-12 col-md-12" style="/* padding:0px 25px 10px 26px; */font-size:16px;margin: 8px -14px 3px;">
<div class="col-md-4 desc alignright_text">Last name: </div>
<div class="col-xs-12 col-md-6">
<input id="txtLastname_plugin_2" name="txtLastname_plugin" type="text" aria-label="Last Name" class="input_width" aria-required="true" tabindex="-1"><br>
<span id="lblLastname_plugin_2" class="error_span" role="alert" aria-live="assertive"></span>
</div>
</div>
<div class="col-xs-12 col-md-12" style="/* padding:0px 25px 10px 26px; */font-size:16px;margin: 8px -14px 3px;">
<div class="col-md-4 alignright_text">E-mail:</div>
<div class=" col-xs-12 col-md-6">
<input id="txtPEmail_plugin_2" name="txtPEmail_plugin" type="text" aria-label="E-mail" class="input_width" aria-required="true" tabindex="-1"><br>
<span id="lblPEmail_plugin_2" class="error_span" role="alert" aria-live="assertive"></span>
</div>
</div>
<div class="col-xs-12 col-md-12 math_question" style="font-size:16px;margin: 12px -14px 3px;display:none;">
<div class="col-md-4 desc alignright_text skill_test"> (55 x 4) / 2 + 4 =
<a href="#" data-toggle="tooltip" title="Canadian residents must correctly answer a time-limited, mathematical skill-testing question (without assistance of any kind, mechanical or otherwise) in order to be eligible to win a prize. See Terms and Conditions for more information." aria-label="Canadian residents must correctly answer a time-limited, mathematical skill-testing question (without assistance of any kind, mechanical or otherwise) in order to be eligible to win a prize. See Terms and Conditions for more information." tabindex="-1"><span class="info">?</span></a>
</div>
<div class="col-xs-12 col-md-6">
<input id="txtque_plugin_2" name="txtque_plugin" type="text" aria-label="Mathematical skill-testing question" class="input_width" aria-required="true" tabindex="-1"><br>
<span class="error_span" id="lblque_plugin_2" role="alert" aria-live="assertive"></span>
</div>
</div>
<div class="col-xs-12 col-md-12" style="/* padding:0px 25px 10px 26px; */font-size:16px;margin: 8px -14px 3px;">
<div class="col-md-2 alignright_text"></div>
<div class="col-md-6 alignright_text residence">I do not reside in Nevada Or Hawaii:</div>
<div class=" col-xs-12 col-md-4 residencecheck">
<label class="container">
<input id="txtPchk_plugin_2" name="reside_chk_2" type="checkbox" aria-label="I do not reside in Nevada Or Hawaii" class="input_width" aria-required="true">
<span class="checkmark"></span>
</label>
</div>
<span id="lblPchk_plugin_2" style="margin-left:32%;" class="error_span" role="alert" aria-live="assertive"></span>
</div>
</div>
<div class="clearfix"></div>
<div style="padding:0px 25px 0 25px !important;">
<p style="margin-top:20px;margin-bottom:5px;font-size:18px;font-weight: bold;">Want to increase your chances to win?</p>
<p style="font-size:16px !important;margin-bottom:10px;">Refer up to 3 of your friends and when each visits <i><span class="productname">Tritons Care</span></i>, you will receive an additional entry into the weekly drawing. </p>
<p class="txtsize">
<b>Please note</b>: Unless your friend chooses to opt-in, they will never receive another email from <i><span class="productname">Tritons Care</span></i> after the initial referral email.
</p>
</div>
<div>
<div class="col-md-12">
<div class="col-xs-12 col-md-12" style="/* padding:0px 25px 10px 26px; */font-size:16px;margin: 8px -14px 3px;">
<div class="col-md-4 alignright_text">Email 1:</div>
<div class=" col-xs-12 col-md-6">
<input id="f_email_1" name="f_email_1" type="text" aria-label="Email 1" class="input_width referel_email_2" tabindex="-1"><br>
<span id="referel_err" class="referel_err_2 error_span" role="alert" aria-live="assertive"></span>
</div>
</div>
<div class="col-xs-12 col-md-12" style="/* padding:0px 25px 10px 26px; */font-size:16px;margin: 8px -14px 3px;">
<div class="col-md-4 alignright_text">Email 2:</div>
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Home Relationships Friendships 5 tips for dealing with social anxiety
5 TIPS FOR DEALING WITH SOCIAL ANXIETY
Sep 27, 2023
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Read time: 9 min
Read this article and enter to win a $50 Amazon gift card
Social anxiety—the extreme fear of being judged and evaluated by other
people—can be crippling. And in a place like college, where you’re frequently
put into new social situations, nerves can be particularly high. “Social anxiety
feels like everyone around you is judging how you breathe, how you blink, how
you move your arms, how you speak, what you’re wearing,” says Shannary H., a
third-year student at San Diego State University in California. “It’s this
constant worry everyone around you is judging your every movement, even if
you’re in a room full of people watching a concert or paying attention to the
professor.”
Almost everyone experiences social anxiety on occasion, but for some, it’s a
disorder that manifests itself as an extreme fear—one that can be a hindrance to
overall happiness. There’s a difference between feeling nervous in a crowd and
having social anxiety disorder. For some students, the idea of meeting new
people and speaking up in class can be paralyzing. “It feels suffocating. I
don’t feel I can be in public settings because I am worried I’ll have a panic
attack,” says Sydney T., a recent graduate of Boise State University in Idaho.
WHAT’S THE DIFFERENCE BETWEEN SOCIAL ANXIETY AND SOCIAL ANXIETY DISORDER?
“Social anxiety disorder is more than occasional shyness or social discomfort,”
says Dr. Eli Lebowitz, director of the anxiety disorders program at Yale
University’s Child Study Center in New Haven, Connecticut. “If someone feels
uncomfortable in new situations, or takes time to ‘warm up,’ or just prefers
small groups, that’s not social anxiety disorder.”
Social anxiety is sometimes diagnosed as a phobia or disorder, but only when it
really puts a damper on your life every day (or almost), even in situations that
most people wouldn’t be uncomfortable in.
In other words, if you get nervous before a class presentation or a big social
event, you probably don’t have social anxiety disorder. “For those with social
anxiety disorder, there will be many situations they avoid: conversations with
other people, eating or drinking in public, answering the phone, or speaking in
class,” says Dr. Lebowitz. If you feel like you are struggling with social
anxiety and could use help, reach out to a mental health professional and try
the tips below.
Transcript
== START ==
Alright! So the topic for today is social anxiety. Social anxiety is when an
individual's mind hinders them from engaging in social activity because of the
fear of being judged. For me it wasn't something I would have, like, at the mall
because at the mall I feel like, "ok, these are all strangers. I'll never see
them again. I have no obligations to them." But at school, it wasn't ok. In the
back of my mind, I knew I was going to see them every day or at least five days
a week. I didn't know if one day I was going to be in one of their classes. I've
always heard that you can't control what people think. But my goal was to, like,
influence how they think through my actions. So I really obsessed over the
things that I did when I was around people. And because of this, social anxiety
always had me on high alert. Interacting with people was really, really, really
draining. Because it was so draining, I just avoided interactions completely
whenever they weren't, like, absolutely necessary. If I'd seen somebody I knew
in the hallway and they hadn't seen me already, I would, like, make a quick left
or a quick right, or I might sneak behind a group of other people. I would eat
lunch outside of the cafeteria or at an empty table. I would find myself hiding
from the friends I worked so hard to make. The way that I've dealt with anxiety
has a lot to do with the way I breathe. So the main three ways I go about
dealing with it are through meditation, laughter, and exercise. So usually for
meditation, I just find somewhere quiet, completely disconnect from everything.
I give myself some time to just focus on breathing and not have to worry or
think about anything. And that has helped because it allows me to just let go
for a couple minutes. Another way is laughter. I like to listen to stand-up
comedy every once in a while. Crack jokes. Even if it's just to myself. It
interrupts my breathing pattern and it just allows me to let go, even if it's
just for a couple seconds. And third, there's exercise. And for me, exercising
is a great thing because you don't really have to think about anything. My main
things are weight lifting and running. It gets me to breathe more deeply while
I'm doing it and throughout the rest of the day, and it gets me to drink more
water. And I notice that I feel more present and not so stuck in my head after a
workout. Those three things in particular have helped me to lessen the effects
of social anxiety in my life.
5 TECHNIQUES FOR MANAGING SOCIAL ANXIETY
Picture this: It’s the first day of a new semester and you just sat down in
class after running across campus trying to find the lecture hall. Suddenly,
your professor asks everyone to take turns announcing their name and what drew
them to the class. Your heart starts pounding out of your chest and you feel the
panic beginning to set in. What can you do to manage these feelings?
“It is important to try and keep yourself calm if you get nervous around
people,” says Charlotte V., a third-year student at the University of New
Brunswick in Fredericton, Canada. “Some controlled breathing helps for me: four
seconds in, hold for four seconds, four seconds out.”
Turns out, this simple exercise is actually one of the best anxiety management
techniques. Deep abdominal breathing sends signals to slow down your heart rate,
lower your blood pressure, and slow down your body’s stress response.
“Try to moderate your own mood by ‘catching yourself’ [intervening] when you’re
getting upset or panicked,” says Mary K. Alvord, a psychologist in Rockville,
Maryland. “Focus on deep abdominal breathing instead of shallow chest
breathing.”
“Anxiety causes people to get lost in their heads, worrying about what others
think about them,” says Holly Rogers, psychiatrist at Duke University and
co-founder of the Center for Koru Mindfulness in Durham, North Carolina.
“Mindfulness teaches you to keep your attention focused on each moment,
carefully listening to what others are saying or keeping your mind on whatever
task you are completing. It helps you to stay present in your body, feeling your
breath and staying calmly anchored, rather than having your mind run off
generating worries.”
It sounds simple, but it’s not exactly second nature—especially when you’re
shaking in your chair waiting for your turn to speak in front of the class. Next
time that happens, try these steps to harness mindfulness and take those nerves
down a notch:
* Genuinely pay attention to what’s happening around you. Who is talking? What
are they saying, and what kind of emotions are they conveying?
* Every time your mind skips to a fearful thought of what could happen next (or
possibly an embarrassing moment you’ve had before), stop and take 10 very
slow and deep breaths, counting each breath. Feel your attention drifting?
“When your mind wanders, patiently bring it back,” says Rogers. “Be aware of
every changing sensation as your body breathes.”
* Really concentrate on your actions. If you’re typing notes, for instance,
think about the sensation of your fingertips pressing into the keys and the
cool touch of your laptop. “Use your senses to help pull your attention back
into the present moment,” says Rogers. “Count five things you can see. Then
five things you can hear. Five things you can feel or touch. Bring your full
awareness to carefully checking in with each of your senses.”
Therapists often recommend journaling as part of cognitive behavioral therapy
(CBT), a treatment that has helped many people learn to manage anxiety.
“In CBT, patients learn to identify their anxious thoughts and to challenge
them,” says Dr. Lebowitz. “They practice gradually and systematically facing
their fears. They usually start small, doing something that is only a little
stressful, and practicing it until it becomes easy. Then they can move on to
more difficult tasks, all the time practicing coping until they are no longer as
anxious about social situations.”
* Start by spending a few minutes writing how you feel, detailing all the
things you feel concerned about in that moment.
* Next, write down what you think is causing all the things you’re anxious
about. This might be things happening right now (like rehearsing for a class
presentation) or something coming up in the future (like a big party where
you’ll be around a lot of new people).
* For each concern, try to write down at least one way you could think about it
differently. Instead of worrying about getting up in front of your class, for
example, frame it as an opportunity to talk about something you’re really
passionate about or worked really hard on.
Getting over your fear of judgment is a whole lot easier if you learn to accept
your imperfections and quirks. A nervous laugh, a stutter, questionable dance
moves? Just own it. Nobody is perfect.
“Negative self-talk has a profoundly bad effect. Break the cycle by giving
yourself a pep talk,” says Dr. Laura Offutt, physician and founder of Real Talk
with Dr. Offutt, a health and wellness website. “Pretend you are cheering up a
stressed friend and talk to yourself with those words. There’s a lot of power in
positive thinking.”
Imagine a friend coming to you and expressing the same fears that you’re having.
What kind of advice or words of encouragement would you tell them? Chances are
your instincts to help your friend would lead you to say things like:
On that note, your close friends and family can make your anxiety more
manageable. Don’t try to hide what you’re going through—tell them about what
you’re experiencing, and share information about social anxiety with them to
help them understand. That way, they’ll be more equipped to help you.
“Seek support from friends and family for perspective,” says Dr. Alvord. “We
often believe that other people are thinking terrible things, but we exaggerate
what the reality is. Your loved ones can help reassure you.”
If you are dealing with symptoms of social anxiety, it’s also a good idea to
seek support from a trained mental health professional. You can start by
visiting your school’s counseling center to see how they can help, or get tips
on finding your own therapist from Social Anxiety Support.
GET HELP OR FIND OUT MORE
Online forum for those experiencing social anxiety: Social Anxiety Support
Free guided meditations for students: CampusWell
Seeking therapy for social anxiety disorder: Social Anxiety Support
Anxiety resources for college students: Anxiety.org
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Article sources
Mary K. Alvord, PhD, psychologist and director of Alvord, Baker & Associates;
author of Resilience Builder Program for Children and Adolescents, Rockville,
Maryland.
Eli Lebowitz, PhD, director of the Yale Child Study Center’s anxiety disorders
program, New Haven, Connecticut.
Laura Offutt, MD, internal medicine physician, author, founder of Real Talk with
Dr. Offutt, Philadelphia, Pennsylvania.
Holly Rogers, MD, psychiatrist at Duke University and co-founder of the Center
for Koru Mindfulness in Durham, North Carolina.
Anxiety and Depression Association of America. (n.d.). Social anxiety disorder.
http://www.adaa.org/understanding-anxiety/social-anxiety-disorder
CampusWell student survey, May 2023
Goldin, P. R., Ziv, M., Jazaieri, H., Hahn, K., et al. (2013). Impact of
cognitive behavioral therapy for social anxiety disorder on the neural dynamics
of cognitive reappraisal of negative self-beliefs: Randomized clinical trial.
JAMA Psychiatry, 70(10), 1048–1056.
http://archpsyc.jamanetwork.com/article.aspx?articleid=1727438
Harvard Medical School. (2020, July 6). Relaxation techniques: Breath control
helps quell errant stress response. Harvard Health Publishing.
http://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response
National Collaborating Centre for Mental Health (UK). (2013, May 22). Social
anxiety disorder: Recognition, assessment and treatment. Leicester, UK: British
Psychological Society. https://www.nice.org.uk/guidance/cg159
National Institute of Mental Health. (n.d.). Prevalence of anxiety disorder
among adults.
https://www.nimh.nih.gov/health/statistics/any-anxiety-disorder.shtml#part_155096
National Institute of Mental Health. (2022). Social anxiety disorder: More than
just shyness.
http://www.nimh.nih.gov/health/publications/social-phobia-social-anxiety-disorder-always-embarrassed/index.shtml
Scott, E. (2022, December 6). Journaling to cope with anxiety. VeryWell Mind.
https://www.verywellmind.com/journaling-a-great-tool-for-coping-with-anxiety-3144672
* TAGS
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Renée Morrison
Renée Morrison completed her bachelor’s degree in journalism at Concordia
University in Montreal and works as a freelance writer covering travel, health,
and wellness topics.
Macaela Mackenzie
Macaela Mackenzie is a graduate of Northwestern University and a freelance
journalist for Self, Shape, Women's Health, and Allure, among others.
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