Social anxiety is a common mental health condition that affects millions of people worldwide. The fear of being judged, scrutinized or rejected in social situations can disrupt normal functioning and lead to avoidance of many activities. Fortunately, there are effective ways to manage social anxiety with practice and persistence. In this blog, we will discuss some tips and techniques that can help you overcome social anxiety and live a fulfilling life.

Understanding social anxiety
​Social anxiety, also known as social phobia, is a type of anxiety disorder that can range from mild to severe. It is characterized by intense fear or discomfort in social situations that involve interaction with others, such as public speaking, parties, dating, and small talk. Social anxiety can cause physical symptoms like sweating, trembling, blushing, palpitations, and nausea. It can also lead to negative self-talk, self-doubt, and self-consciousness.
Tips for managing social anxiety

1. Identify your triggers: Recognize what situations trigger your social anxiety, and try to face them gradually. Start with situations that are less distressing, such as talking to a friend, and work your way up to more challenging situations, like public speaking.
2. Challenge your negative thoughts: Social anxiety is often fueled by negative thoughts, such as “I’ll embarrass myself,” “people will judge me,” or “I’m not good enough.” Try to question these thoughts and replace them with positive ones. For example, “I’ve prepared well for this presentation,” “people are not perfect either,” or “I’m learning and growing.”
3. Practice relaxation techniques: Deep breathing, progressive muscle relaxation, and visualization can help you calm down and reduce physical tension. Practice these techniques regularly, so you can use them when you face an anxiety-provoking situation.
4. Learn assertiveness skills: Being assertive means expressing your needs, opinions, and feelings clearly and respectfully. Assertiveness can increase your confidence and reduce social anxiety. Practice assertiveness skills, such as saying “no” when you need to, asking for what you want, and speaking up for yourself.
5. Seek professional help: If your social anxiety is severe or interfering with your daily life, seek help from a mental health professional. Cognitive-behavioral therapy (CBT) and medication can be effective treatments for social anxiety. CBT helps you change your negative thinking patterns and behaviors, while medication can reduce your symptoms.

ConclusionSocial anxiety can be a challenging condition to live with, but it is treatable. With the right guidance and support, you can learn to manage your social anxiety and enjoy social situations without fear. Remember, overcoming social anxiety takes time and effort, but it is worth it. Don’t let social anxiety hold you back from living the life you want.

By Jessica Whittington, LCSW, CCTP-II

#SocialAnxiety #MentalHealthMatters #AnxietyAwareness #Mindfulness #SelfCare #MindfulLiving #AnxietySupport #AnxietyHelp #Anxiety #EmotionalWellbeing

How to Deal with Bullies​
Bullying is an unfortunate reality that many people face at some point in their lives. It can happen at school, in the workplace, or even online. Dealing with bullies can be challenging, but it is vital to stand up for ourselves and not let them dominate our lives. Let's discuss effective strategies to deal with bullies and regain control of our own well-being.

1. Recognize and Acknowledge the Bullying:
The first step in dealing with bullies is to identify the situation. It is important to acknowledge that you are being bullied, whether it is physical, verbal, or psychological. By recognizing the problem, you can begin to address it head-on.
2. Stay Calm and Confident:
Bullies often feed off their victims' fear and vulnerability. Don't give them the satisfaction. Remain calm and project confidence, even if you feel scared inside. By doing so, you can minimize the bully's power over you.
3. Seek Support from Trusted Individuals:
Building a network of supportive friends, family, or mentors can greatly help in dealing with bullies. Confide in someone you trust and let them know what you are going through. Their understanding and guidance can provide essential emotional support during these difficult times.
4. Develop Assertiveness and Self-Defense Skills:
Learning to assert yourself and set personal boundaries is crucial in dealing with bullies. Practice assertive communication and stand up for yourself without resorting to aggression. Additionally, consider enrolling in self-defense classes or workshops to improve your physical confidence and ability to protect yourself if needed.
5. Document the Incidents:
Keep a record of all bullying incidents, whether it is through written notes, photos, or screenshots. This documentation can be crucial evidence if you decide to report the bullying to authorities or seek help from higher-ups in your workplace or school.
6. Avoid Isolation:
Bullies often thrive on isolating their victims, making them feel alone and helpless. Counter this by maintaining strong relationships and cultivating friendships with supportive individuals. Surrounding yourself with positive influences will help boost your self-esteem and serve as a deterrent to bullies.
7. Report the Bullying:
In cases of severe or recurring bullying, it is important to report the incidents to the appropriate authorities. Schools, workplaces, and online platforms usually have policies in place to address bullying. By reporting the incidents, you not only protect yourself but also help prevent further bullying of others.
8. Focus on Self-Care:
Dealing with bullies can take an emotional toll, so it is crucial to prioritize self-care. Engage in activities that bring you joy and help you relax. Practice mindfulness, exercise regularly, and maintain a balanced diet to support your mental and physical well-being.

Bullies thrive on power and control, but by implementing these strategies, you can reclaim your power and overcome their influence. Remember, it is not your fault that you are being bullied, and you deserve to be treated with respect and kindness. With the right mindset and support system in place, you can stand tall and conquer the adversity posed by bullies.


by Jessica Whittington, LCSW, CCTP-II

#bullies #dealingwithbullies #toxicpeople #meangirls #bullying #toxicrelationships #toxicfriends #bullyingatschool #howtodealwithbullies

People with adjustment disorder experience emotional and behavioral symptoms that can be severe enough to disrupt their lives.

In this blog post, we will discuss the symptoms, causes, and treatment of adjustment disorder.

Symptoms of Adjustment Disorder

The following symptoms are common in people with adjustment disorder:

* Excessive worrying or anxiety
* Feelings of sadness or hopelessness
* Difficulty sleeping or sleeping too much
* Loss of interest in previously enjoyable activities
* Changes in appetite or weight
* Headaches or stomach aches
* Difficulty concentrating
* Poor school or work performance
* Social withdrawal

Causes of Adjustment Disorder

Adjustment disorder can happen to anyone who experiences a significant life change or stressor, such as:

* Losing a job
* Moving to a new home or city
* Divorce or a breakup
* Death of a loved one
* Sudden illness or injury

People who have experienced multiple stressors or a traumatic event may also be at a higher risk of developing adjustment disorder.

Treatment of Adjustment Disorder

The good news is that adjustment disorder is treatable, and most people with this condition can recover with treatment. Treatment options may include:

* Therapy, such as cognitive behavioral therapy or talk therapy, can help individuals to learn coping strategies to better manage the stressors in their lives.
* Support from family and friends can also be critical in helping people with adjustment disorder to manage their symptoms and recover.

Adjustment disorder is a mental health disorder that can be challenging to deal with. However, with the right treatment and support, individuals with adjustment disorder can overcome their symptoms and get back to living a fulfilling life.

By Jessica Whittington, LCSW, CCTP-II

#AdjustmentDisorder #MentalHealthMatters #CopingStrategies #EmotionalWellness #MentalHealthAwareness #Adaptation #StressManagement #Resilience #SelfCare #MentalHealthSupport #LifeChanges #MentalWellbeing #Therapy #MentalHealthBlog #MentalHealthJourney #MentalHealthRecovery #MentalHealthTips #HealthyMind #PositiveAdjustment #Mindfulness

Have you ever made a goal only to find yourself discouraged when that goal isn't reached? Too many times I have had people come to me and share feelings of hopelessness because they continue to fail reaching goals they have set. Setting goals without some basic knowledge of effective goal structure and direction can lead to continued failure at reaching goals. How can I develop a goal that is likely to provide effective results you might be wondering. Well, let me share with you a very simple acronym and structure that I use personally and in therapy sessions to support my my clients that has proven to be highly effective. The acronym is SMART which stands for Specific, Measurable, Attainable/Achievable, Relevant, and Timely.

Specific
When developing a goal, it is important for that goal to be defined in detail without unclear
language. What is it you want to accomplish? Take time to identify the 5 W's. Identify who is involved in
the goal. Where the goal will take place. Why the goal is being set into place. What the purpose and
reason is for the goal. Identify which requirements are to be tied to the goal.

Measurable
Being able to put a measurement on a goal is essential so you can identify when the goal is
accomplished. For example, being able to identify how much and how many of something can set a
measurement to identify progress towards the goal. Tracking progress and measuring an outcome can
allow for you to take steps in progress of the goal or know if you are getting off track.

Attainable/Achievable
For a goal to be attainable it is important to question if the goal can realistically be accomplished.
How can the goal be accomplished? Making sure the goal is not out of reach is the key to this step.

Relevant
Consider if the goal is worth your time and effort. Is the goal going to meet your needs? If you
have set in place other goals, does this goal work along with those goals? Consider short term and long
term plans and if the goal will conflict or work with those plans.

Timely
Identifying a time limit to goal completion is an additional area to determine. When will you
complete this goal? Will it be a day, a month, a year? This step supports urgency if needed and prompts
better time management.
Many times, it isn't a lack of willpower or determination, but instead a lack of clinical structure to
the goal itself leading to inability to reach a goal. Using the SMART goals structure helps set clear
objectives without being confusing or vague. It's straightforward and easy to use after a little practice.
Sometimes having professional support is helpful to guide through setting goals with this framework the
first couple times or when working towards several goals at once. Whether it is a Monday, approaching a
New Year, a birthday, or any regular day, setting goals is important to better self and your life around you.
Happy goal setting!

By Jessica Whittington, LCSW

#GoalSetting #SMARTGoals #EffectiveGoals #AchieveSuccess #GoalStructure #MotivationMonday #NewYearNewGoals #GoalDriven #GoalAchievement #SelfImprovement #PersonalGrowth #TherapyGoals #SuccessMindset #PositiveChanges #GoalOriented #SMARTAcronym #GoalStrategies #ProgressNotPerfection #AchieveYourDreams #LifeGoals #TherapySupport #EmpowerYourself #GoalPlanning #MindfulGoals #GoalSettingTips

​Thoughts can benefit us, such as when we think through a problem or are making a grocery list. But what happens when thoughts are unhelpful? Even more, what happens when thoughts are causing harm and we aren't even aware? There are several common thinking errors that once recognized and adapted with a few simple tricks, can lead to a more enriched and mindful awareness of self and surroundings. In addition, acknowledging and adjusting thinking errors can lead to healthier relationships with others. Some of the most common thinking errors are all or nothing thinking, catastrophizing, personalization, mind reading, negative filtering, and overgeneralization. Let's take a deeper look at those pesky thoughts and identify some healthier ways to think.

#PositivePsychology #WellnessJourney #PositiveOutlook #MentalHealthSupport #PositiveThoughts #MindsetShift #CopingStrategies #MentalHealthAwareness #MindfulnessMatters #ThoughtPatterns #HealthyThinking #MindfulLife #MindfulnessPractice #MindfulThinking #ThoughtAwareness #MentalWellbeing #CognitiveDistortions #PositiveMindset #PositiveThoughts #PositiveThinking #MentalHealthSupport #SelfAwareness
Black & White Thinking
Also referred to as black and white thinking, all or nothing thinking is when someone thinks in
extremes. For example, when meeting your in-laws for the first time you think if they don't love
everything about you they are going to hate you. Someone who struggles with all or nothing thinking
tends to place an unhealthy level of standards on themselves and struggles to be satisfied. A common
technique to adapt this type of thinking error is to identify the middle of both extremes of thoughts and
adopt that.

Catastrophizing
Catastrophizing thoughts create a type of snowball effect in the form of a series of false assumptions.
For example, if you fail a test you think you will fail the class. If you fail the class you wont be able to go
to college. If you don't go to college then you wont get a job and will be homeless for the rest of your life.
As you can see, someone who struggles with catastrophizing thoughts may, for example, think that failing
a test will result in them being homeless for the rest of their life. Someone who struggles with this
thinking error may result in a constant worry something bad will happen. In order to correct this type of
thinking error, one should focus on the actual event and facts.

Personalization
Another common thinking error is personalization. Personalization is when one thinks they are the
cause of a problem that has no logical or factual reasoning to support that thought. For example, you
believe your co-workers are fighting because something you did, when there is no direct reasoning their
argument is caused by you. For this type of thinking error to be corrected it is important to consider the
lack of facts in relation to the role that is believed to have been played.

Mind Reading
Mind reading when you think you know what others are thinking and believing based on
assumptions not as facts. For example, your significant other didn't message you on his lunch break so he
must be mad at you. To adapt this type of thinking from one of harm to one that is healthy, it is important
to identify facts versus assumptions.

Negative Filtering
Negative filtering is just what it sounds like. This type of thinking error occurs when someone
only takes the negative out of a situation versus being able to see both negatives and positives. For
example, consider someone provides 5 compliments and mentions 1 area for improvement. A person with
negative filtering disregards the 5 complements and focuses on the one criticism. Someone who struggles
with this thinking error could feel depressed or angry more often than not. For this type of thinking error
to be adjusted, one should take a look at the information opposite to their viewpoint and attempt to move
to a more balanced outlook.

Overgeneralization
Overgeneralization is when you make a broad assumption based one one specific situation and
apply it to varying other situations. For example, you had a bad first day at work which means you will
always hate your job. Someone who struggles with this thinking error may struggle learning new things.
Paying attention for words like always or never, also known as broad generalized words, are the trick to
catching these type of thinking errors. To adapt overgeneralized thoughts to more healthy thoughts, it is
important to focus on the details of the situation.

As you can see, there are many different types of thoughts, some we may not even be aware of.
Fortunately. there are many methods to learning how to develop healthy thinking patterns with just a few
adjustments. The first step to a healthier relationship with your thoughts and with others is recognizing
your own personal thinking errors. If you find it is difficult identifying your own thinking errors or ways
to develop healthy alternative thinking patterns, it may be helpful to speak with a professional to help
guide you thorough the process.

by Jessica Whittington, LCSW

#ThoughtPatterns #HealthyThinking #Mindfulness #PositiveThinking #CognitiveDistortions #ThoughtAwareness #MindfulLiving #MentalWellness #MentalHealth #ThoughtErrors #MindfulnessPractice #ThoughtAwareness #PositiveMindset #SelfAwareness #MentalHealthAwareness #PositivePsychology #WellnessJourney #PositiveOutlook #MentalHealthSupport #PositiveThoughts #MindsetShift #CopingStrategies #MentalHealthAwareness #MindfulnessMatters #ThoughtPatterns #HealthyThinking #MindfulLife #MindfulnessPractice #MindfulThinking #ThoughtAwareness #MentalWellbeing #CognitiveDistortions #PositiveMindset #PositiveThoughts #PositiveThinking #MentalHealthSupport #SelfAwareness ​