Anxiety is something I don’t want to have. What I want is to talk in front of a lot of people, make friends easier, presenting to the class without getting red, or going through a crowd without thinking severely about what people are thinking or saying about me. I feel society can be overwhelming and nerve racking. There’s a good caring silly funny personality behind this shy nervous 15-year-old. Social anxiety is something a lot of people struggle with but for me, ideas, situations, being speechless, and people all creep in my mind as I get nervous.

The scariest thing for me is attention. Being the center of attention means all eyes on me, the fear of being judged, what if I mess up or do something without thinking. Often, I think how in the world am I supposed to get through high school with social anxiety, it’s nearly impossible. It means so much when I meet people with the same issues. For example, I used to look for fun things and places that didn’t make me as nervous. I found myself at a party knowing not many people and most of them were blank faces. I start to panic inside.  It’s scary not knowing anyone, I don’t want to just awkwardly stand there like the girl who knows no one. I found ways to feel like the life of the party. That didn’t work so I’m still finding ways to overcome anxiety.

“Rain washes away the pollution and feeds the plants.  This is part of life.  Inside me I feel like the clouds are taking away my breath and making me feel very claustrophobic.  I can’t flee fast enough to out run my panic attacks to get back to the safe zone.  The irony of it all is that Mother Nature was here way before my panic disorder.  Its not something I can control nor do I want to.  Instead, I freeze in fear and then I negotiate with my thoughts.  Its like a revolving door, the fear cycle.  Hurting myself with panic over Mother Nature.”

Social Anxiety

Its a beautiful day, the sun is shining, the flowers are in full bloom, and I am filled with doom.

As I get ready to step outside into the world I am filled with social anxiety. The bright sun fills my body with fear, fear of being in the spot light. My heart rate starts to speed up.  My head starts to swell.  My skin has this tingling feeling that I can’t scratch off.  Is everyone looking at me?  Are they judging my every step.  I feel everyones energy and I can’t identify with my own energy.

I feel paralyzed, captured by my fear of facing society.  My stomach has turned into one big knot, and I haven’t even opened my car door yet.

Social anxiety is very debilitating, it keeps you from doing daily tasks, especially when the only place you feel safe is under your covers, hiding from the world.


Breathing, is the most important factor.  Breathing in your anxiety and exhaling all your fears out of your breath.  Meditation is helpful too.  Closing your eyes, finding your center, keeping your feet on the ground and feeling your stability through your core.


One way to stave off future panic attacks is by learning how to regulate anxiety. That way,  if you do begin to discover signs of a panic attack, you will have tools to soothe your body and mind till the signs and symptoms decrease.

“Managing feelings of panic is a mind-body-soul job; requiring us to call on internal and external resources for help. Progress is so possible for people who have been diagnosed with panic disorder!” says Linda K. Smith, LCSW, psychotherapist in California. “Being aware of the reality that thoughts trigger physical responses is crucial, yet thoughts alone are not enough. We need to harness the energies of our bodies and souls as well.”

To gain control over the symptoms of panic disorder, it’s vital to discover and use anxiety management techniques. For curbing a panic attack, some things that may be helpful are:

Anxiety causes breathing to become rapid and shallow, which causes symptoms of panic to get worse. Rapid, shallow breathing causes an increase in both physical and emotional distress. As you become aware of the onset of panicky feelings, begin to be aware of your breathing. As you focus on the quality and speed of your breaths, slow them and deepen them. Breathe in slowly through your nose until you feel your abdomen swell with the influx of life-giving breath. Then, gently and slowly, breathe out through your mouth, as if through a drinking straw. This gentle, rhythmic process should help your physical body and your mind relax into a sense of increased calm.

If you notice your thoughts zooming out of control, focus on the your breath first. Once that is regulated a bit, tell your mind to calm down. Tell the out of control thoughts to stop. Speak peace to your mind. Slowing and deepening your breathing should help you regain a sense of being in control of your body and mind. The body becomes afraid with lack of oxygen, and feels that it is in danger. Hence, the physical reaction of increased tension-anxiety. The mind reacts by “racing out into the future” (which is not a current reality) trying to find a remedy for the perceived danger (which is not a current reality) . Read these steps or listen to one of the videos we have here to help you re-focus.


Sometimes, we focus on our minds alone when trying to manage anxiety. We forget that our bodies pay the price as well, and can also be our best allies in discharging anxiety from our systems! Finding a way to be good to your body, by working and relaxing the muscles, gently, is crucial to managing anxiety. Take a walk in a calm environment that makes you feel good. Try yoga, stretching, or some other physical activity that is available and that you can do without hurting yourself. Regular physical movement is critical to emotional health. Movement is medicine! Prolonged sitting and inactivity feeds anxiety.

When have you been able to take handle panic scenarios efficiently and also decrease anxiety? Recall those times when you have taken good care of yourself, removed yourself from situations that were not good for you, set healthy limits, and made choices for the good of you. Think back on those times and what you did. Now tell yourself you have the ability to do that again.

If you need to leave an event, do so. If you came with someone, inform that person that it is time for you to leave. Stand up for yourself. Don’t be afraid to ask for help. Becoming more upset with the situation will certainly not help if what you require is to take a stroll and release some steam.

Learning and practicing these strategies before you are in the midst of panicky feelings is a must. Be good to yourself now. Taking a walk, petting your dog, eating food that is good for you, focusing on your life-giving breath, moment by moment, will help you develop a healthy rhythm and lifestyle. Practice, practice, practice. So that when anxiety starts to climb, you are ready to knock it down a notch.