There’s something that affects about 15 million people in the United States alone . . .
. . . and it can make simple things like talking to others, or even looking in the mirror, seem absolutely terrifying.
I’m talking about social anxiety disorder (SAD) – a feeling of overwhelming emotional distress that, for so many, often stands in the way of living life to its fullest, and having meaningful relationships with others.
To help people suffering from this disorder, Philippe Goldin, PhD and researchers at Stanford University compared the effect of mindfulness based stress reduction (MBSR) versus aerobic exercise on the brain for people with SAD.
They wanted to see which would have the most positive effect on participants’ distorted self-image.
Researchers randomly assigned participants to an MBSR group or an aerobic exercise group. The MBSR group participated in eight weekly 2.5-hour mindfulness classes, a 1-day meditation retreat, and daily home practice. Their meditation training ranged from formal meditation to informal practice, and incorporated Hatha yoga.
The aerobic exercise group was given a 2-month gym membership, and were required to participate in at least one weekly group exercise session, and engage in individual aerobic exercise at least twice per week (for eight weeks).
Participants were given a self-referential encoding task before and after the eight weeks to determine if and how their self image changed.
During the task, participants were shown negative and positive self trait adjectives, and asked to decide whether positive or negative adjectives described themselves.
fMRIs were used to determine if there were any differences in brain area activation between the groups.
So what did researchers discover?
The participants who took part in the mindfulness training reported fewer self-referential negative trait adjectives. And when they saw these negative words, they had greater brain response in the posterior cingulate cortex – an area of the brain that has been linked with attention and awareness.
Participants in the MBSR group also reported less severe symptoms of social anxiety.
Of course, it’s important to keep in mind that further research needs to be done. For instance, this study lacked a no-treatment control, which might have provided more insight into just how great these improvements were.
Ideally, I’d prefer to see a study use both a control treatment and a no-treatment control. In this case, a no-treatment control might have provided insight into what impact extra attention of any kind might have had upon participants.
As researchers continue to look into the positive effects that both mindfulness and exercise can have on the body, it’s not entirely surprising that both have positive benefits on the mind.
But what’s really exciting is just how beneficial mindfulness alone can be – especially as a simple drug-free treatment for social anxiety.
Mindfulness is something that just about anyone can do, and it can help with more than just overcoming stress and anxiety. It can also help people strengthen their relationships, cultivate compassion, and overcome feelings of unworthiness.
What strategies have you (or your clients) used to overcome anxiety, improve relationships, or perhaps, learn to feel more worthy of love? Please let us know in the comments section below.
I m sure dr Basel VK won’t ageee;) andi agree. The method of research is not controlling so many factors and can’t too
Hello this not about me it’s my son it seems that he is not comfortable with so many people around him , what i am worried about he is taking Cannabis to calm himself down.My concern is if it is getting worst what would i do.Hearing you soon.
Thank you,
Remyf
In the short run cannabis reduce anxiety symptoms from social interaction and it could also help to overcome phobias through its effect on fear extinction. However it is to be noted that chronic consumption, through downregulation of cannabinoid receptors and tolerance development, can lower his resiliency to develop anxiety or mood diseases later. If you are concerned, talk to him and to a doctor to slowly decrease cannabis usage (ultra low dose naltrexone could be useful to interrupt tolerance development and reduce withdrawal). It seems that psychotherapy (CBT, ACT, DBT, MCT ecc.) is useful to this kind of issue and (as my part) I think that it is better to try it before taking drugs as they cause withdrawal symptoms. Other approaches that he can try at home are mindfulness, loving kindness meditation and attentional retraining. Aerobic exercise can also make therapies and meditations more effective by increase neuroplasticity.
Helen, retired accountant/financial manager, patient in recovery
I am in a somewhat different situation, having successfully tapered (in June) off 35+ years of opiate addiction (codeine sounds so harmless when they keep prescribing it) and am now in my 12th week of tapering from benzodiazepines – same situation (35+ years) with Ativan for anxiety (GAD + social) but preceded for a few years by Xanax, both by prescription and not abused – well, maybe the odd time when extremely stressed but not in the last 20 years. As a result, I am researching everything I can find on dealing with anxiety/withdrawal. I am in my 70s by the way, demonstrating that it’s never too late. So little research is available on the harm these drugs (especially benzos) do to the brain and nervous system in general, especially if taken by genetically sensitive people and on a long term basis .
Thank you for the information you are providing and I apologize if I am off-topic. I am sure you will be of help to many. I have just discovered this site so this may have already been covered in more depth but the differentiation between ‘mind’ and ‘brain’ is incredibly fascinating!
I suffer from anxiety,social anxiety,hypochondriac and drug addiction everything got really bad about a year ago I honestly thought I was dying I thought I had all kinds of different diseases thought I was overweight when I wasn’t I started doing bikram yoga and meditating everyday I figured out nothing was wrong with me physically just mentally since I’m an addict anxiety pills were not an option but I’m glad because you really can treat this stuff with meditation and mindfulness. I feel so much better I love myself again and am meeting new people everyday with less and less social anxiety
It can be difficult to know if stress is anxiety or just physiology. Breath awareness, deep breathing and exhaling slowly works.
I’m looking forward to reading more about this.
Thank you!
My forthcoming book, “Un-Agoraphobic,” (mid-Nov.) employs “mindfulness” in a number of ways in the process of overcoming panic disorder and agoraphobia. I set up a daily routine that includes a meditation session; learning a new skill; research and writing, and visualizations. Recovery from chronic panic attacks requires continuing, relentless focus. Neuroscience is giving hope to a lot of people with difficult to conquer panic disorder. Put the plastic back in your neurons. Hal Mathew
Sounds great.I’m agoraphobic. Where can I purchase?
I do believe all of the ideas you’ve offered for your post. They are really convincing and will definitely work. Still, the posts are very quick for newbies. May just you please extend them a little from next time? Thank you for the post. cbakkcdafbbg
Hi, I have taken a Mindfulness seminar and related stress disorder management. What I miss and what makes me disappointed is the fact that God is “out ” of the picture. It says in Romans 6.chapter “that all those who are baptized into Christ Jesus were baptized into his death. We were therefore buried with him through baptism into death in order that, just as Christ was raised from the dead through the glory of the Father, we too may live a new life. If we have been united with him like this in his death, we will certainly also be united with him in his resurrection.” Now this means we have a source of a mighty and caring power up in Heaven we can seek help from. We can meditate in prayer to the Father and Christ, we can read the Bible and seek out endless life giving encouragement and comfort.
I have compared these two unlike methods and I find myself much more of peace when I don´t stray away from God towards the New Age many different advice. The world is more and more turning away from the one who died on a cross for all of us. People are doing the same thing as the people did in the desert when Moses left them for a short while, they turned to the old gods of Egypt and thought they could get help from there. The same power of evil is behind all “new ways” of “truth” now as then, leading people away from their creator and deceiving them. If only you would stop for a moment and turn to the one who died for you. I pray for such an awawakening.
Thank you Ruth. This is very valuable info. MBSR has also been proved to reduce chronic physical pain.
I would still like to know what the differrence is between “mindfullness” and “meditation”. I have been meditating for 20 years but only this week I have discovered that loving myself is a very important factor. I have been practising all week on this discovery and am feeling much happier.
Tapping into the Truth of love from which we are made I find to be essential in managing, if not overcoming fear, or various phobias. This requires a devotion to mindfulness in that we are aware as thoughts arise and any coming from fear are replaced contemplatively with affirmations, or prayer. I’ve found Ho’oponopono to be transformational as a practice on a daily basis, any time I find myself drifting into anxiety, anger, guilt, sadness, etc.
I’m sorry. Please forgive me. Thank you. I love you. Hint: You can repeat these phrases in any particular order which suits your practice to fortify Faith.
Just this last week I have realised that loving myself with unconditional love is changing my outlook on life. I am very interested to know what “mindfulness” really means. Is it by being aware of myself and my feelings?
work out and weight lift, psychologist and EMDR therapy, try to breathe and meditate on the Word of God, talk to my brain and tell it to let go of the thought when they happen to wake me up early in the morning. Learn to give myself encouragement and let go of past “believe” of how “worthless” I might feel. All of this helps, plus my little dog who loves me no matter what. 😉
Thank you, Thordis. Your comment was helpful. I did a word study of the Greek words ‘perfect love cast out fear’ (agape exo ballei phobon) and the Hebrew word ‘chesedh’ (Engl. ‘loving kindness’ a synonym for ‘grace’ or ‘mercy’ or ‘charitable deed’). There are a number of OT verses using the word ‘chesed’. I think ‘chesedh’ is the best equivalent of ‘agapé’. I think meditation on the word ‘chesedh’ is a key to a calming and anxiety-removing result. I hope you will see my comment and respond. Sálmarnir 63: 4 því að miskunn þín er mætari en lífið. Varir mínar skulu vegsama þig.
Sálmarnir 119:88 Lát mig lífi halda sakir miskunnar þinnar, að ég megi varðveita reglurnar af munni þínum.
I agree that both mindfulness meditation incorporated with exercise promotes wellbeing
Mindfulness is an invaluable tool to help with slowing down the mind and reactions enough to be aware of the feelings that arise in a moment. MBCT and ACT are both excellent processes for uncovering the false beliefs once a client can be more aware of them. Loved Tara Brach’s video!
I personally practiced a compassion mantra borrowed from Jack Kornfield as I walked down the street to overcome automatic feelings of shyness, unworthiness, and anxiety. Though I was never severely troubled with social anxiety disorder, I noticed a significant improvement in my mood, attitude and thoughts about fellow pedestrians and even bicyclers and drivers. My thinking gradually progressed from: “I don’t think these phrases mean anything, so I don’t believe they will help.” to “They can’t hurt and it is kind of pleasant to be focusing on these things.” to “Surprise, my mood and my mind are actually changing!!” This took place over a couple of months of practice and has continued to deepen and improve ever since. The mantra is a classic: “May you be safe from all danger; may you be healthy in body and mind; may you be filled with loving kindness; may you be happy and at peace.
why not have the exercise group walk at least 15 minutes every day in addition to the exercise class? – the other group did something every day. In my own experience, BOTH are very beneficial.
I agree and have found aerobic exercise VERY BENEFICIAL cognitively. Often I get new awareness and less obsessiveness doing spin bikes while previously I felt stressed and stuck.
I couldnt find any results in this study either about the aerobics grp brain scans- could you?
I tried all of the energy medicine techniques that I came across, and many of them brought quick and easy signs of improvement. However, I repeatedly self-sabotaged, and stopped using any process that was effective. Each time, I felt as if I were blocked or “frozen”, and unable to continue use of the technique. As I analyzed this phenomenon over the years, I came to see that I had a repeated thought that was edging from my subconscious into my consciousness from time to time. As I can best describe the thought, it was this: Each of these processes is phony. It’s just a substitute for the reality that I’m circumventing my awareness that I have tremendous power for good, and I just have to accept myself and everything else exactly as-is, and do my best in every situation. I began to increase the time I spent in prayer (which, for me, meant talking to God, reading or reciting prayers, doing spiritual reading, or just sitting quietly with God) until I reached at least 2 hours daily. I am now at peace with myself and others most of the time. When I deviate from the peaceful state, I can get back to it easily by remembering my relationship with God.
It’s probably important to note also that I have had many experiences similar to near-death experiences, although I have never been physically near death. It’s also certainly important that I have no intention of belittling the validity of help that people have gotten from energy healing, mindfulness, exercise, etc. I’m simply recording my experience because I believe that it, too, is valid. Also, of course, I’m wondering if there are others “out there” who have had an experience similar to mine.
Dear Dawn,
You did do energy healing. Spirit is spirit what ever name you attach to it. Your practice worked because you believed whole hearted in the power of what you were doing.
And yes, self doubt and self-sabatoage is very common, but it helps to clear the path to find the best way to heal.
Thanks for sharing.
J
Yes,
My spiritual experience is similar. I also read our Creator’s Word daily as it keeps my focus centered on my purpose here- I have found the Bible is a wonderful guide and uplifts my spirit.
Hi Ruth,
How I improve relationships and encourage my clients to do so is …
Through suggesting they give their time and friendship to another person. There is healing in giving and serving others rather than waiting to receive from others. As you have mentioned ‘extra attention of any kind’ could have helped because we are relational beings created to be in relationships. The greatest malady of our modern sosciety is feeling of disconnectedness, with more broken marriages than ever before, greater geographical distance between family members, less tolerence of differences, we don’t want anyone to encroach in our space, all leading to isolation and loneliness with no relief unless we find that special person who will make us feel whole again (big ask of anyone…).
We see ourselves as what others tell us. Words are so powerful! If we are told we are ok then we think and feel ok – words can make or break us even if we are confident beings – confidence comes from having a strong base to begin with such as having positive and supportive parents…therefore to be that positive voice in another persons life will invite positive words in our life (such as how much they appreciate our time and efforts). Being told we shouldn’t need anyone in order to feel ok does not work, we can’t control what others do for us but we can decide to do something about stepping out of our comfort zone and helping others…
Emotional Freedom technique(EFT), plus Matrix re-imprinting using EFT, are EXCELLENT, easy to teach/learn tools.
Together with the practice of Mindfulness/Objectless Awareness, to quieten the chattering mind,
I have found the combination the most remarkable for all types of anxiety. (>15 years of using them)
It is time mainstream embrace these Tools, share/teach them to clients.
Thank you Ruth for providing this platform, to inform & share.
I have the best results using EFT for felt symptoms of distress and the “Emotion Code” by Dr. Bradley Nelson for subconscious blockages. The Emotion Code is a relatively new technique, but born in ancient wisdom, see Healers Library’s website. Because it is working with the emotional body it is almost only found in esoteric bookshelves, what is not fair. Even without spirituality it is working like a surgical lancet with great success releasing “trapped emotions”. In my career even the greatest challenges with social phobias have melted away using Energy Psychological techniques. Dr. Bradley Nelson started to realize the benefit of removing trapped emotions in the body when working with patients that failed to have success with modern western medicine treatments. He also discovered the “heart wall” protecting our feelings when we get hurt. One of my worst patient with severe social phobia and depression, not released by talking medicine, taking medication or hospital treatments profited from releasing the heart wall as the only tool that helped to get rid of depression and anxieties he suffered from age 11, when he was at school not finding the toilet in time and felt himself ridiculed by pupils and teachers without feeling supported. Dr. Bradley Nelson has almost 47 000 case studies. He did not find the time yet to get it statistically analyzed, since he was working on his Body Code second edition (the Emotion Code is part of it). But it will be extraordinary, I am sure. We want to present it on a World Conference of Psychosomatic Medicine, when his statistics will support the fact he states in his book the “Emotion Code”. It is an easy to learn tool and works as self help technique as well. It is the crown of all releasing techniques for me as it is working without side effects (perhaps some processing), can get to the core of the issue easily and for us psychosomatically thinking doctors it deserves to get to be known world wide – as is started to do.
Great that these studies are being conducted but as well as a control, I’d like to see the stage more evenly set with daily homework for the “exercise group” of even a 15 minute walk if not structured practice. We cannot tell to what extent the frequency of practice (given that the meditators got a daily practice) helps to change the wiring, firing and/or chemistry.
i AGREE WITH YOU THAT A NON-TREATMENT CONTROL GOUP WOULD HAVE BEEN A GOOD IDEA. wHAT IS THE ASSUMED RELATIONSHIP BETWEEN SOCIAL ANXIETY ANF EXERCISE? iS IT THE BHYSICAL BENEFITS? iS IT THE THE GROUP INTERACTION ALTHOUGH YOU CAN WALK IN AND OUT OF A GROUP ENCOUNTER WITH MINIMAL CONTACT? bECAUSE MANY OF OUR ANXIETIES “IS IN OUR HEADS” AND MINDFULLNES GIVES US MORE INSIGHT IN OURSELVES, MINDFULLNESS AND SOCIAL ANXIETY IS A REASONABLE MATCH TO MY MIND. bUT SOCIAL ANXIETY AND EXERCISE?
I must admit, that I felt the urge to mention Dr. Bradley Nelsons, The Emotion Code, and The Body Code. go see his website.
The Body Code. com.
It explains everything!!.
I use it myself, and on my family, nothing else I have used for over 25 years, have worked like this.
It is mind bubbling!!
And I watch Bruce Lipton a lot on Youtube, ¨Epigenetics¨, that is so great, when someone like him put into words what you already had a feeling about!.
And last but not least Louise Hay, and her book ¨Heal your life¨
Wow, I just posted something myself concerning The Emotion Code 🙂 While I was writing, your post must have been sent. I only checked it now. Thanks for supporting my impression without knowing 🙂
Focusing on individualized solutions and learning different options that work give an individual choices for coping. Some temperaments do not require the same amount of social interaction for health.
Nutrition, MBSR, Aerobic exercise, Individual therapy, Finding the Spirituality C’s of connection compassion and contribution/service. Alanon, AA, Learn Assertiveness, Speak your individual truth, Self Acceptance and Love. Look for what works, Notice when something is working for you. Journal it and return to it. Put it where you can see it.
I’ve seen recent MBSR research indicates some only needs to be 12-20 minutes.
Mindfulness has made more impact on my life and responses to emotional events than anything else. I could not even sit long enough to think about meditation let alone try it. When the concept finally reached my frontal cortex , I began with just being aware that I was aware. What a tremendously awkward, weird, scary, exciting sensation. I spent the majority of my life like a scared little cub in a vast unfriendly jungle with the odd helping hand. Standing tall and facing my jungle with much better tools has releaved my suicidality as well as given me hope that ‘I too’ can have a life that has LOVE, COMPASSION, UNDERSTANDING AND FORGIVENESS in it.
I am starting to have relationships that are more balanced and I have a wonderful man who has such natural acceptance of things as they are, that I have actually felt safe enough to trust.
I believe that I would not have been able to breach the gap between my two lower parts of the brain with the Executive. I make much healthier decisions and am gaining ground with ANXIETY DISORDER.
I can actually see myself in the mirror now as a whole not just parts of myself. Still not comfortable but at least I know what I look like now. I actually did not realize that I had aged so much. Sounds bizarre I know. I knew I was getting older in my mind. My child state prevented me from seeing things as they actually were. Not that I wasn’t aware of the time line it just didn’t register correctly. My brain had so many mixed messages as to what to be, only practicing mindfulness and focus related tasks such as balance poses and meditation has started the merging process.
Thank you for all the inspirational subjects.
Universal Hug, Suzanne
I took the MSBR training as part of a control group working on the reaction of a mindful based lifestyle in dealing with Psoriasis and Psoriatic Arthritis. There were about 20 of us, many who had never meditated or had practiced being aware. The results for many was a lesser degree of pain and skin lesions, just by being focused and pausing. It was fascinating.
I suffer from social anxiety ,it has plagued my life and made me miss so many opportunities in life so much so it feels like I live in a self made cage sometimes .
More to the point of your question .
I have noticed that when I eat a bad diet one which consists of large amounts of sugar and other toxic foods ,heavy gluten products etc that my anxiety is ax accerbated ,I really do feel so much worse .
Making this link has encouraged me to live a holistic and very pure style of life eating pattern . I’ve used the plant based diet to extreme and lean organic proteins with Great improvement in my moods mostly .
Hope this was of some help
Thanks