Social anxiety is a fairly common issue in the United States. According to the Anxiety & Depression Association of America, 15 million adults have it; that’s 7.1% of the entire population. Fortunately, there are options, like therapy for social anxiety. But how can you track your progress at home? Here are a few methods to consider with the help of your professional therapist.
Set Goals and Reward Yourself
Tackling social anxiety is not easy, so you may consider setting up goals and rewards for yourself. Your reward may be in the form of watching your favorite TV show, making a delicious dinner, or even calling a friend to catch up. Going to the grocery store, getting clothes for a job interview, or meeting friends for dinner in a crowded restaurant can all be overwhelming for a person with social anxiety, but knowing you’re going home to a relaxing space where you can reward yourself in a small way can help you move forward and track your progress in the long-run.
Use a Symptom Tracker
Social anxiety can affect people of all ages, from kids to teens to adults. It takes patience and steady exposure to the situations that cause anxiety, and using a day-by-day symptom tracker can help you see your progress over time. At the end of each day, use a social anxiety symptom tracker from your therapist or from a trusted website to rank your symptoms for the day.
Document Your Journey
While a symptom tracker uses a number scale, you may want to write about your feelings in detail, like in a diary format. If this is the case, when you feel anxious, write down how you feel so you can determine which scenarios and settings stir certain emotions and feelings. Write down notes about the setting you’re in and describe the level of anxiety you feel. When you attend therapy for social anxiety, you and your therapist can look at your documentation together to determine the best next steps.
Are you looking to undergo professional therapy for social anxiety? We can help you find licensed therapists who will help you manage it. Contact our team here at Trauma Healing Northwest today to learn more. We look forward to helping you soon.