I was watching a series on Netflix with my kids called “The Healing Powers of Dude.” It’s about a middle school kid named Noah who has an emotional support dog named Dude…and social anxiety.

I was explaining to my almost eleven-year-old daughter that I could relate to Noah in so many ways. That I was very much like him at that age. As a young adult I wasn’t surprised when I was diagnosed with Social Anxiety Disorder. My daughter couldn’t believe it. She said, “But Mommy you seem extroverted.” I thanked her for the compliment and started sharing some ways that I overcame it.

I wondered if other young people might benefit from the wisdom I’ve gained and maybe wouldn’t have to struggle like Noah did. Like I did.

So here they are, five things I did (and still do) to cope with and eventually overcome social anxiety:

1. Stop nightmaring. Nightmaring is where you go “worst case scenario.” You come up with all kinds of imaginary possible outcomes in your mind, and many of them are utterly absurd and irrational. I totally had a habit of this, and still catch myself doing it from time to time. In “The Healing Powers of Dude” Noah imagines losing Dude or his schoolmates turning into Zombies. Some more common examples of nightmaring would be imagining that everyone is looking at you, or talking about you. Somehow I felt like imagining all of the possible negative outcomes would help me be prepared, but what I realized in time was that those negative things rarely ever happened – I was just imagining for nothing. The key word though is “imagining” and it’s good news because that means it isn’t real. It’s fiction. And you cut it out by staying present which is number 2.

2. Stay present. The term anxiety means that you are focusing on imaginary negative future outcomes. They are illusions only in your mind. You can eliminate them entirely by staying present. But how do you do that, you ask? When you can’t shut your thoughts off? There are several strategies I use: conscious breathing. Meditating. Yoga. Go outside and be in nature. Tap into any one of the five senses. Finding joy in what you are doing in this moment, which is also number 3.

3. Find joy. Look for things that are satisfying. Make lists of things that bring you joy. Lists of your hobbies. Create vision boards. Find a couple of safe people, like Noah did.

4. Recharge your battery daily by taking some quiet time for yourself. Chances are, if you have social anxiety, you also are an introvert. Your energy gets depleted around others and especially new social situations. You need to know when you need to withdraw and recover. In one episode of “Healing Powers” Noah realized he needed to step away from the party and be alone in a quiet room. I still to this day will withdraw from a group when I feel low energy. It’s self-care when you have social anxiety.

5. Take comfort in routine, structure and schedules. Those of us with social anxiety are often triggered by the element of surprise. The unknown. The unexpected. On the flipside, routines and structure are calming and reassuring for us. This is how I am able to teach middle school. I need structure and routine for my own well-being and it makes it very easy to create it for my students. I generally feel safe with my groups of kids, we know each other and the sequence of events from day to day is predictable. I am writing this during the 2020 quarantine and even here at home, without realizing it, I have created a very predictable routine and schedule for our family. It becomes second nature with practice. Noah enjoys going to concerts and I do too. He says he feels like he can blend in with the crowd and I totally get that. After you’ve been to a concert you know what to expect and you feel at ease with the whole show routine.

I have come to accept that I will never be an extrovert, and I don’t know that I want to or need to.

Final words of wisdom?

🐾 Practice staying present and being in the moment! Remember that life is supposed to be fun. Plan fun and exciting things for yourself.

🐾 Try as much as you can to replace your nightmaring with daydreaming. It’s great to flash forward and think about what might happen in the future – but make sure they are good things.

🐾 Give yourself space when you need it.

🐾 Remember that structure and routine are your friends. They are comforting! The whole reason anxiety exists is because it is fear of the unknown. By creating predictable routines for yourself you lower the anxiety for yourself and those around you. This does not mean you have to live in a box. Our family goes on lots of adventures! But I make sure I do lots of planning beforehand and that I am with people I trust when I do them.

🐾 And one final thought. Give yourself permission to just stay quiet. So much of my social anxiety as an adolescent came from feeling like I had to know what to say. But now as an adult I realize it’s perfectly acceptable, if not preferable, to stay quiet.