Is There a Cure for Bipolar Depression?

There is no cure for bipolar depression. That’s the bad news, and now it’s out of the way. Now we can explore the fact that you aren’t at the mercy of this illness. You don’t need a bipolar depression cure to take charge and live a life of mental health and wellbeing.

Either way, you can have both bipolar depression and mental health. They’re not either-or conditions. It’s a matter of reshaping your thoughts about what these terms mean to you.

Depression creates a slew of automatic negative thoughts that distort the way we think. One example is black-and-white or all-or-nothing thinking. It might seem that either you have bipolar depression, or you have mental health. There’s nothing in-between. By extension, it can seem that because there’s no cure for bipolar depression, you are doomed to a life of suffering and misery. Both statements are faulty logic caused by bipolar depression (it needs to stay relevant, so it creates thoughts like this to keep you close).

The truth is that mental health is in reach of everyone. It’s unconditional. You can live with a lifetime illness like bipolar depression and have mental health, too.

No Cure for Bipolar Depression? No Problem!

Consider an important question: What do mental health, wellbeing, and a quality life mean to you? Exploring this helps you begin to think of yourself and your life as meaningful. Bipolar depression symptoms will come and go, sometimes in remission and other times creeping back, but you have a meaningful life of your own regardless of your symptoms.  

Part of a mentally healthy life means knowing what is important to you. The other part is living intentionally, in ways that move you toward your values. It’s a combination of being and doing that doesn’t depend on the absence of bipolar depression.

When you’re in the throes of bipolar depression, thinking of mentally healthy actions despite the illness can be daunting. That’s because depression clouds thinking makes concentration difficult, and makes the idea of doing anything seem too exhausting to try. Therefore, use the following ideas as a guide and starting point for ideas of your own.

How to Create Mental Health, Wellbeing When There’s No Cure for Bipolar Depression

Even though there’s no bipolar depression cure, this collection of actions and attitudes can help you manage your symptoms of bipolar depression when they strike and keep depression at bay for long stretches at a time.

  • Take your medication as prescribed, even when you feel better
  • Engage in mental health therapy to build skills and change automatic negative thoughts
  • Create and follow daily routines because routines help you keep doing what you need to do even when depression tries to keep you down
  • Make rituals, such as sitting mindfully with a cup of tea every morning or evening, because rituals are comforting
  • Exercise even when the only thing you can do is walk slowly from one room to the next in your house; every little bit brings benefits, but do stretch yourself just a little bit more each day
  • Feed your brain well, avoiding processed, unhealthy foods and eating fruits, vegetables, whole grains, proteins, and other healthy foods
  • Identify interests and passions, and do them regardless of what your depression is up to
  • Find and appreciate beauty; when nothing seems beautiful, look anyway, and when you do notice beauty in your world, love it fully
  • Create goals
  • Practice mindfulness, using your senses to pay attention to the present moment

Another powerful mindset for a life with bipolar depression is acceptance. It’s tempting to want to fight your symptoms, but when you struggle with something, your focus and energy are on the very thing you want to go. When you practice acceptance, a key component of acceptance and commitment therapy, you aren’t giving in and resigning yourself to a lifetime of bipolar depression. Instead, you are letting go of the fight to focus on better things.

There is no bipolar depression cure. There will be, however, long periods of remission. With the above tips to guide you, whether your symptoms are present or absent, you’ll be mentally healthy and live a life well-lived.

article references

APA Reference
Peterson, T. (2019, June 14). Is There a Cure for Bipolar Depression?, HealthyPlace. Retrieved on 2019, June 26 from https://www.healthyplace.com/bipolar-disorder/bipolar-depression/is-there-a-cure-for-bipolar-depression

Last Updated: June 15, 2019

How Drinking Alcohol Affects Bipolar Depression Medications

Drinking alcohol can affect bipolar depression medications—and bipolar depression itself—in dire ways. Despite the dangers, many people living with bipolar disorder drink alcohol. The Alcohol Rehab Guide (2018) reports that at some point in their lifetime, most people with bipolar disorder will have an alcohol use disorder; further, at any given time, about 43 percent of people with bipolar disorder have an alcohol use disorder. There are reasons for the strong link between bipolar depression and alcohol use despite the dangers. Let’s explore the connection because the more you know, the safer your choices can be.

Bipolar Depression and Alcohol: A Vicious Cycle

Bipolar depression can be difficult to live with. Dealing with the symptoms of despair, fatigue, lack of motivation, changes in sleeping and eating, and a general disruption of life, habits, and relationships can be almost too much to bear. It can seem like medication for bipolar depression isn’t working fast enough or well enough. When that happens, people sometimes turn to alcohol in an attempt to make things better, easier. This is sometimes referred to as self-medication.

Unfortunately, sometimes drinking helps. It’s only temporary, so people drink more to try to regain the relief. As is the case with drinking, crashes occur when the effects of alcohol wear off. This crash mimics the symptoms of depression, so to fix that, people frequently begin to drink more alcohol. It becomes a vicious cycle of wrestling with bipolar depression and drinking alcohol in which each worsens the symptoms of the other.

Alcohol deepens depression and affects judgment; many times, people stop taking prescribed medications for bipolar depression. This makes everything worse and increases mood swings, deepens depression, and increases suicidal ideation. Bipolar depression treatment becomes extremely difficult. Medication becomes more crucial than ever. The problem, though, is that drinking alcohol negatively affects bipolar depression medication.

Why and How Drinking Alcohol Affects Bipolar Depression Medication

Bipolar depression medications and alcohol both work in the central nervous system (CNS), including the brain and its chemistry. This means that alcohol can and does worsen the side-effects of bipolar medications. Alcohol is also a CNS depressant, so the experience of depression is also worsened.

Alcohol interacts with bipolar depression medication, decreasing or halting its effectiveness and creating side-effects that range from mild and annoying to potentially deadly.

Dangerous or deadly effects of combining alcohol and bipolar depression medication include:

  • Deep drowsiness that can be perilous in certain circumstances
  • Poor judgment
  • Depressed breathing
  • Convulsions
  • Irregular heart rhythm
  • Increased effects of alcohol
  • Increased risk of medication toxicity and overdose
  • Intensified bipolar depression symptoms

Another alarming effect of drinking alcohol while taking bipolar depression medications is the increased risk of suicide. Citing research conducted at the Medical University of South Carolina, Purse (2019) asserts that suicide attempts occur twice as often in people with bipolar depression who also have an alcohol use disorder than in people who have bipolar disorder and don’t drink alcohol.

If you are experiencing suicidal thoughts, go to the hospital right away or contact the National Suicide Prevention Lifeline at 1-800-273-8255.

Drinking alcohol affects bipolar depression medications in milder, but still serious, ways as well. Other effects of combining alcohol with these medications include:

  • Dizziness
  • Restlessness
  • Confusion
  • Memory problems
  • Decreased motor control
  • Increased risk of injuries and falls
  • Tremors
  • Stomach discomfort
  • Loss of appetite
  • Muscle and joint pain

Alcohol interacts with bipolar depression medications with critical consequences. In addition to wreaking havoc on medication, alcohol also negatively impacts bipolar depression itself.

How Alcohol Affects Bipolar Depression

Even small amounts of alcohol can create big problems for someone living with bipolar depression. Alcohol destabilizes mood in people with bipolar. Therefore, someone already experiencing a depressive episode can find themselves spiraling downward with symptoms deepening as they descend.

As a CNS depressant, alcohol further increases feelings of lethargy and apathy. It also decreases inhibition which can increase the likelihood that someone will act on suicidal thoughts.

Alcohol also makes bipolar depression harder to treat and in general worsens the course of the illness.  This helps explain why drinking alcohol increases the need for hospitalization. It takes more intense treatment to make depression manageable.

The takeaway is two-fold. Alcohol has frightening effects on bipolar depression and bipolar depression medication. However, this is something within your control. When you choose not to use alcohol, you improve your experience with bipolar depression, and you help your medications work.

If you do drink and need help stopping, talk with your doctor or therapist, or call a hotline such as the SAMHSA National Helpline at 1-800-662-HELP (4357).

Bipolar depression is tough, and self-medicating with alcohol is common. Alcohol makes things worse, which means that you will make things better without alcohol.

article references

APA Reference
Peterson, T. (2019, June 14). How Drinking Alcohol Affects Bipolar Depression Medications, HealthyPlace. Retrieved on 2019, June 26 from https://www.healthyplace.com/bipolar-disorder/bipolar-depression/how-drinking-alcohol-affects-bipolar-depression-medications

Last Updated: June 15, 2019

Can Therapy for Bipolar Depression Help Me?

Therapy for bipolar depression can help you not only manage your symptoms of this difficult illness but move forward into the quality life you create. Imagine having a conversation with someone who is safe and nonjudgmental.  What if that person fully listened, so you knew that you were heard and accepted? Imagine being able to explore what is wrong while placing the biggest emphasis on what is, and will be, right. Imagine, too, engaging in problem-solving with someone who gently guides and does not give you orders. Therapy for bipolar depression in general provides these conditions and more. Let’s explore what therapy is and how it helps bipolar depression.

Therapy for Bipolar Depression: Purpose and Types

Therapy for bipolar depression has a focused purpose: to help you develop skills to transcend depression and, while you’re doing that, to start living your best life right now. Within that greater purpose are other reasons therapy can help you with bipolar depression. In working with a therapist, you can:

  • Discover your triggers—events, situations, and people that might start a downward mood spiral
  • Develop coping skills to use to get through a day and beyond
  • Increase awareness of changing moods so you can prevent, or minimize, swings
  • Follow your treatment plan more easily
  • Decrease negative behaviors that are perpetuating depression symptoms

Research shows that bipolar depression responds well to therapy. There are numerous types of therapy, and when it comes to depression, they’re not all equal. Four therapeutic approaches have been deemed particularly helpful for bipolar depression:  

  • Cognitive Behavior Therapy (CBT)
  • Dialectical Behavior Therapy (DBT)
  • Interpersonal and Social Rhythm Therapy
  • Family Therapy

Cognitive behavior therapy is a counseling approach that focuses on thoughts and actions. Understanding, reframing, and modifying thoughts changes the ideas that contribute to bipolar depression. Working with a cognitive behavior therapist, people identify automatic thought patterns that perpetuate depression and, the best part, learn to replace them with healthier ones. This works very well to replace self-defeating thoughts. (“I’m worthless,” becomes “I have strengths, like caring, that I can use in my life.”)

Dialectical behavior therapy is a type of CBT that is designed to help people manage moods and conflicts. Thoughts and actions are key, just as they are in CBT, but they’re shaped to address emotional behavior. While DBT was initially designed to help people deal with borderline personality disorder, it can help with bipolar depression, too. Skills like mindfulness, distress tolerance, emotion regulation, and communication help people turn around despair and lack of motivation and create a better life experience.

Interpersonal and social rhythm therapy is a structured approach that helps people take control of their lives. Bipolar depression makes it difficult for people to stick to routines, schedules, and methods of organization. This lack of routine, in turn, worsens depression. It can be a self-perpetuating downward spiral. In interpersonal and social rhythm therapy, people develop skills needed to create and keep a regular schedule for their days. All major activities are incorporated into the schedule: waking up in the morning, going to bed at night, eating, exercising, self-care breaks, cleaning—anything you do can be incorporated into the schedule. It empowers by setting people up for success.

Family therapy is therapy for the person living with bipolar depression and their family. Ideally, everyone in the household will attend the sessions. Extended family members sometimes attend as well. This type of therapy helps family members build communication skills, discuss family goals, express concerns safely, learn positive problem-solving skills, and be educated about bipolar depression and its treatments.

Getting the Most Out of Therapy for Bipolar Depression

Therapy for bipolar depression can help you immensely. People do have different degrees of success with it. To ensure that therapy is helpful for you, consider these factors:

  • Therapy should be done in addition to taking bipolar disorder medication; it isn’t a replacement for medication
  • Perhaps the most important component of therapy is the relationship you have with your counselor; if you don’t connect well, it’s okay to find a different counselor
  • Approach it as a partnership, with both you and your therapist taking an active role
  • Practice; do your homework because doing the work is how you advance
  • Patience; it can work, but it’s a process. Be kind to yourself and celebrate even small successes

Therapy for bipolar depression can indeed help. Combined with medication, it’s effective in overcoming bipolar depression.

article references

APA Reference
Peterson, T. (2019, June 14). Can Therapy for Bipolar Depression Help Me?, HealthyPlace. Retrieved on 2019, June 26 from https://www.healthyplace.com/bipolar-disorder/bipolar-depression/can-therapy-for-bipolar-depression-help-me

Last Updated: June 15, 2019

Introduction to Bethany Avery, Author of ‘Trauma! A PTSD Blog’

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My name is Bethany, or Beth Avery (sometimes just B), and I suffer from complex posttraumatic stress disorder (C-PTSD). I started showing symptoms of C-PTSD when I was 16 years old, and I first sought treatment for my disorder when I was in college. Finding solid footing in the shaky world that C-PTSD creates has been a tough but important battle, and I’m excited to share my story and coping methods as part of the Trauma! A PTSD Blog at HealthyPlace.

Beth Avery’s Experience Leading to PTSD

I grew up in an abusive household, where I experienced physical, emotional, psychological, and religious abuse starting at age five. When I was young, I escaped the dangers in my life through books, disappearing into fictional and fantastical worlds that were safer than my own. When I became a teenager, however, I started to hang out more with my classmates and realized their home lives were much different from my own. I wanted what they had, and it made living in my own home much more difficult for me. I couldn’t ignore my reality anymore.

I finally self-imploded at age 16, unable to deal with my intense emotions any longer. My anxiety spiked to an unhealthy extreme, bringing with it heart palpitations, panic attacks, and nightmares. Depression soon followed and I began self-injuring in the confines of my childhood bedroom.

Bethany Avery Starts to Heal from PTSD

I left for college when I was 18, and being in a safe environment for the first time in my life allowed me to start healing. But with healing also came pain and that’s when my PTSD symptoms started to consume my life. Flashbacks, panic attacks, nightmares, insomnia, hypervigilance, and depression became my new normal. I couldn’t trust anyone, not even my closest friends, and I had no idea how to form healthy relationships. I was finally free from my abuse, but I felt trapped in my own mind.

Pursuing treatment for my PTSD was a scary choice, but it’s one I am so glad I made. Going through trauma therapy has taught me so much about myself and my past, and it has been worth every struggle. Join me as I detail my journey towards self-discovery and self-love while navigating life with PTSD. 

Learn More About Beth Avery

Watch this video for more about Bethany Avery and where she wants to take Trauma! A PTSD Blog.

Coping with a Lack of Support from Others

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A diagnosis of mental illness can be shocking for both the patient and their loved ones and, unfortunately, lead to a lack of support. Prior to my husband’s schizophrenia diagnosis, I held a skewed view of mental illness believed the stigma surrounding it. After his diagnosis, I repeatedly asked myself why it couldn’t be something more seemingly straightforward, such as anxiety or depression. I learned to accept his illness over time, but it is difficult when others are not able to do the same. The lack of support we've been shown in our struggle hurts.

Reactions to Mental Illness Vary Greatly, But the Lack of Support Is Most Hurtful 

The period after my husband’s initial hospitalization was particularly difficult for us and the lack of a support system was noticeable. We couldn’t go back to the way things were, yet we had no idea how to move forward. We were also at a complete loss as to what to say to others. What would they think? Would they treat us differently? Would they understand and show compassion? 

We came up with simple excuses for those around us as to why he was no longer working. We told only close family and friends, and even they heard a simplified version of events. Some were understanding and supportive. Others, not so much. We lost contact with some friends after uncomfortable conversations and certain family relationships grew increasingly distant with time.

After one particularly unpleasant interaction, we decided that it would be best to tell the world. We chose to become advocates for those with mental illness and told our story. It was beneficial for us both, and his hospitalizations seemed a distant memory when he suffered a relapse. My last post describes the experience in detail if you are interested in reading. There were many associated surprises, but the reaction of some of those around us was perhaps most surprising of all.

The Lack of Support from Others Doesn't Diminish Your Value

We were shocked that some who we thought were part of our support system seemed not to care. I can’t begin to understand the motives of others, but that lack of support hurt. Perhaps they were busy or were particularly susceptible to the stigma surrounding mental illness. I don’t know, but it hurt. 

Regardless of the reasons others step away, you shouldn't take it personally. Don't let the actions of others change your view of yourself or your loved one with mental illness. Their lack of support does not diminish the value of your loved one. It is okay to set boundaries and take a step back from those who may be unsupportive of your struggles. What is most important is that you do what is best for you and your loved ones. 

Can You Build Self-Esteem Around Toxic People?

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A quick story about toxic people and self-esteem: Imagine you decide to plant a tiny sprout in your garden. When it flourishes, it will bring you deep joy. But first, it needs your focus and care to grow. Those who come into your garden and see your sprout give you support and space, encouraging your progress. But occasionally, a different kind of person comes into your garden. Knowingly or unknowingly, they march across the soil, step on your plants, and in the worst-case scenario, grind your tiny sprout into nothing.

These are toxic people who can lower your self-esteem. They are the ones who come into our lives and leave us worse than we were before. Can we grow while encountering destructive forces? Do we need to remove them? What if we can't? Is it possible to continue to work on building self-esteem while co-existing with toxic people?

Who Are Toxic People that Hurt Your Self-Esteem?

For the use of this article, let's describe toxic people who damage your self-esteem as the people in our lives who consistently create negativity. The amount of negativity can vary–some people are immediately identifiable as toxic, while it may take years to recognize others. Relationships also shift with time, which means a positive relationship may morph into a toxic one. This is part of what makes toxicity so complicated–it's hard to say someone isn't good for us when we know they aren't trying to cause damage.

Instead of identifying a toxic person based on their external attributes, we do better to identify them based on our internal responses. Here are three questions that help identify toxicity:

  1. Do you leave encounters feeling positive or negative?
  2. Do you feel this person wants what is best for you?
  3. Do you shield parts of yourself from this person?

Of course, nothing in this world is black and white–there may be relationships with negative pieces that are on the whole positive. It comes down to your opinion. Only you can decide if a relationship is toxic. 

How Toxic People Affect Self-Esteem

Just like our garden, building self-esteem takes time and focus. We work hard to create an environment that simultaneously allows honesty and self-forgiveness. This means digging into our most vulnerable places, something that is hard for many of us. Unfortunately, toxic relationships make vulnerability really difficult. How do we open up an area of ourselves that feels scary when we already feel the need to shield ourselves from this person?

In an ideal situation, recognizing a toxic relationship that's damaging to our self-esteem would result in ending the relationship. Yet in many cases, toxic relationships are not relationships we can simply cut off. They are bosses, in-laws, co-workers, family members, or other people that are tightly woven into the fibers of our lives. So how can we continue to build self-esteem?

Building Self-Esteem Despite Toxic People

Every gardener knows he must protect new plants–he builds fences, sprays chemicals, even makes scarecrows. Are any of these ideal? No. But they are the reality of the messiness that is life. Simultaneously, building self-esteem around toxic people means using techniques that allow you to protect yourself until your new piece is strong enough to withstand the occasional footstep. Do they make growing easier? Probably not, but they make it possible. 

Protection takes a unique shape for each of us, but a time-proven technique is the use of positive mantras. Here are a few to try:

  • I am allowed to grow.
  • I am perfectly imperfect.
  • I am strong enough.

Building self-esteem in the presence of toxic people is not an easy thing, but it's a reality of life. People will step on your garden, but they don't get to stop you from growing. 

Increasing Antipsychotic Medication Despite Weight Gain Risk

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In September and then again in January, I increased my antipsychotic medication for schizoaffective disorder even though I knew it would probably cause weight gain. And, it did. But I am much better off now mentally than I was before I made the changes, so I don’t want to decrease the schizoaffective medication just to lose weight.

A Necessary Increase in Antipsychotic Medication for Schizoaffective Disorder

I made the change in September while my husband Tom and I celebrated our 10th wedding anniversary on a trip to Door County. I was so anxious it was ruining the trip. So, I called my psychopharmacologist and left an urgent message. When she called back, we decided to increase my antipsychotic medication. This was near the beginning of the trip, and it did make my anxiety throughout the rest of the vacation much more tolerable.

I remember texting with my mom and my sister Laura during this trip. We all thought my peace of mind was worth gaining a few extra pounds.

Increasing Antipsychotic Medication for Schizoaffective Disorder--Again

My doctor and I decided to increase my antipsychotic medication again in January, this time because the voices I hear were getting really bad.

After the increase in the antipsychotic medication, the voices got more manageable than they ever have been. Ever. I credit a lot of this to cognitive behavioral therapy and my excellent therapist, but it started with the medication change. Recently, I heard voices when I was with Tom at the Art Institute of Chicago. Instead of leaving and running home as I used to do, we stayed at the museum and looked at different art exhibits and the voices went away while we were at the museum.

Plus, I bought an Art Institute of Chicago baseball cap at the gift shop when the voices were at their peak. No one besides Tom knew anything was up. I love that cap.

Weight Gain Caused by Increase in Antipsychotic Medication

Well, two weeks ago, I weighed myself, and I found the number on the scale to be unacceptable. So I’ve been doing all the usual things: cutting back on sugar, cutting back on carbohydrates, drinking lots of water, and walking more. I’ve found that if taking a long walk seems too daunting, I can walk around the block several times and still feel safe for a long period of walking. Also, I haven’t regularly had sugared soda in years now, so that’s not a big issue.

I’m more concerned about becoming pre-diabetic or type 2 diabetic than I am about how I look. Still, I don’t want to decrease my antipsychotic because I’m thrilled with how manageable my schizoaffective voices have become. I’m trying to keep healthy mentally and physically, especially now that I’ve touched 40.

I have been experiencing increased anxiety since I cut back on sugar in particular, but there are other factors in my life that could be causing increased schizoaffective anxiety. In particular, the fact that summer weather is here could be a factor—for me, the increase in light causes added agitation. But I’m going to stick it out. I am long overdue in getting over my sugar addiction.

It’s really hard to lose weight on these medications. If I lose weight, great. But I’d be happy with not gaining more weight. My ultimate goal is to be healthy in body and mind.

Reduce Social Anxiety with This Mindfulness Meditation

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Can you really reduce social anxiety with mindfulness meditation? Social anxiety can be life-limiting, its negative effects filling people with seemingly constant fear and dread. You can indeed reduce social anxiety with mindfulness; however, it's a persistent and gradual process of meeting the root of this type of anxiety and creating a sense of calm rather than agitation. Let's look at how this happens and gain a mindfulness meditation to help reduce social anxiety. 

Understand What Underlies Social Anxiety to Reduce It with Mindfulness Meditation

Those of us who live or have lived with social anxiety can attest that much of this anxiety disorder has to do with fear of the negative opinions of and judgment by others. It's also associated with worries and trepidations about relating to others (the desire to "fit in," even with one or two people, isn't restricted to adolescence but is a life-long human need). 

What isn't always understood is that social anxiety runs deeper. It can stem from an intolerance of uncertainty.1 For example, someone knows that he fears the consequences of being evaluated and found to be "less than." Running beneath this fear is a lot of questions with unknown answers: 

  • How badly will I be judged, and in what ways?
  • Is there anything I can do to be accepted?
  • Will I be able to look calm?
  • What if I do something embarrassing?
  • What if I need to leave but can't get to the door?

Naturally, people try to answer these anxiety-provoking questions, but it's impossible to guess the answers because they're uncertain. Anxiety makes us intolerant of this uncertainty. This intolerance of uncertainty causes heightened anxiety that keeps people on edge around other people. In response, the anxious brain tries to control, sort, and label what's going on.2 Rather than alleviating social anxiety, uncertainty intolerance provokes it and can end up causing you to confirm your fears.

To break the cycle of uncertainty intolerance, social anxiety, and the attempt to control the fears and worries, try using mindfulness or mindfulness meditation. The following example can get you started. Feel free to keep and use it as-is or modify it to better suit you. 

A Mindfulness Meditation to Reduce Social Anxiety

Many people prefer to get accustomed to this exercise at home before trying it in a situation where they're already anxious. Doing so increases your comfort level and familiarity with this mindfulness meditation, which makes it easier and more effective. 

  • Tune in to your breath. Hear the air entering your nose. Feel your chest, lungs, and belly expanding. Feel and hear your exhale. Take as many slow, deep breaths as you'd like to.
  • Notice your surroundings, but don't get stuck to any image, person, or sound. If you happen to spot a person who makes you anxious, don't keep your attention there. Gently continue loosely scanning the room.
  • Experience this as a symphony, with no single sound or site becoming prominent. Don't pluck a single instrument or player out of the symphony. This way, your worries and uncertainties about a player or group of players don't gain power over you.
  • Merely observe. Avoid labeling, judging, or sticking to a thought about your situation. Often, the uncertainties of social anxiety are easier to tolerate when you become accustomed to zooming out, focusing on no one but casually and calmly taking in everything.
  • Repeat. Use this mindfulness meditation as many times you need to during a social situation. The more you use it, the more natural and effective in reducing social anxiety it becomes. 

Trying to manipulate, control, and force people-related anxiety into exile tends to worsen it. Mindfulness meditation, on the other hand, can gradually reduce social anxiety. You can be calm rather than agitated during any social situation you find yourself in. 

Sources

1. Peterson, T., The Mindfulness Workbook for Anxiety. Althea Press, 2018.

2. O'Neill, A., Meditation for Relaxation. Althea Press, 2019.

 

My Cat Helps with Anxiety: Here's How

Welcome to the 'More Than Borderline' Blog from Rosie Cappuccino