5 Tips for Healing Your Self Image

It’s summertime: season of beach days and gatherings with friends and family. With all the warm weather we’re wearing less layers to cover up the parts of our bodies we might feel self-conscious about. Maybe you’re getting ready for a big event like a wedding or reunion, but you’re feeling anxious about how you’ll look and what people will think. In this post, we’ll talk you through healing your self image, the therapy interventions that can help, and five tips for getting started. 

What is self image?

Self image is related to what you see when you look in a mirror; however, it goes much deeper than that. Self image also refers to how we see ourselves on a more holistic level, both internally and externally. Self image is also connected to your self-esteem, the way you see yourself affects the way you feel about yourself.

When to seek professional support for your self image

A certain amount of self-consciousness about our bodies is a normal part of being a human in a body around other human bodies – the human brain is wired to notice our similarities and our differences. But sometimes that self-consciousness can lead to profound negative self image, and even self-harm. 

There can be many contributing factors to negative self image, from family dynamics to school and workplace culture, to popular media. Maybe you grew up in a family culture where negative body talk was normalized, like a caregiver who made critical comments about their own body—or yours. Maybe it’s because you were bullied at school, or you witnessed other kids get bullied. The media is another common source of negative self image; many of us have been immersed in imagery of idealized body types (thin, white) from a young age. 
Whatever the reasons why you might have developed a negative self image, it’s important to know that this is something you can change and heal, with support from a therapist. If the negative self image becomes intrusive to your daily life, making it hard to function or enjoy everyday things, or if it is leading to self-harm behaviors or disordered eating, then it’s time to seek support from a therapist. 

What kind of therapy methods can help improve self image?

There are a few different therapeutic approaches that can help improve your self image: 

• Mindfulness Therapy: Mindfulness Therapy is a form of psychotherapy that helps clients to focus on the present moment. It uses techniques such as breathing methods, guided imagery, and other practices to relax the body and mind and help reduce stress.

• Art Therapy: Art therapy involves the use of creative techniques such as drawing, painting, collage, coloring, sculpting, along with others to help clients express themselves through art and recognize the psychological and emotional undertones in their art. Art therapy can help clients interpret the nonverbal messages, symbols, and metaphors often found in these art forms, which can lead them to a better understanding of their feelings and behavior.

• Cognitive-Behavioral Therapy (CBT): CBT is a form of therapy that combines cognitive therapy (focusing on helping clients identify their thoughts and how to change the way they think) with behavioral therapy, which is an approach that focuses on changing people’s behavior. 

• Strengths-Based Therapy: Strengths-based therapy focuses on a person’s internal strengths and resourcefulness to improve resilience and reshape the narratives they’ve believed about themselves.

5 tips to help improve your self image

1. Focus on recognizing your strengths and achievements. Write them down or make a collage to illustrate them.

2. Practice positive affirmations, and be consistent with it. Here’s an example affirmation to get you started: My body is my home; I will build it up, not tear it down.

3. Write a love letter to yourself in which you recognize the value you bring to yourself and others.

4. Reserve time to take care of yourself, and do the things you love, such as your favorite hobbies.

5. Try to have a mindful moment by deep breathing when you notice you are having a lot of negative thoughts about your body.

Self image therapy near you 

The way you see yourself affects the way you feel about yourself. When we need help seeing ourselves more clearly so that we can honor and love ourselves, a therapist can help. At ECC, we work with patients of all backgrounds and walks of life to heal their self image. Our diverse group of licensed therapists offer a multidisciplinary approach, combining mindfulness, art, and CBT practices to meet clients’ needs. If you’re struggling with your self-image, we’ll connect you with the right therapist and therapy method to help you thrive. 

About ECC: 

Empowered Connections Counseling is a practice of licensed therapists providing quality, multidisciplinary counseling for adults, children & teens, relationships, and families in Chicago and across Illinois. Whether by in-person session or via telehealth, we work with clients to find the therapist and treatment methods that best suit their needs. Connect meaningfully with your life by booking an appointment today.

Applying Harm Reduction in Mental Health Therapy

We utilize the principle of harm reduction in our everyday lives without really thinking about it: recycling, driving with a seat belt, donning protective gear to use power tools, putting on a helmet to ride a bike, or using bandaids or heel guards when wearing new shoes. While these actions don’t completely prevent the possibility of something like a car or bike accident, they reduce the likelihood of life-threatening consequences. In a therapy setting, harm reduction is a useful–and proven–approach to treating people who engage in higher risk behaviors. In this post, we explore how and why harm reduction is improving mental health outcomes. 

What is Harm Reduction? 

Harm reduction is an evidence-based therapeutic approach that focuses on reducing harm associated with risky behaviors. Its roots began in communities centered around sex work and substance abuse: in the 1980s as the AIDS epidemic grew alongside heroine and crack cocaine addictions, harm reduction became a useful approach for preventing blood-borne infections and treating substance use disorders. But research has shown that harm reduction can be applied anywhere that behavioral harm or risk can occur, i.e., self harm, eating disorders, relational dynamics, maladaptive coping skills, and more. 

Harm reduction aims to reduce negative effects of a behavior without stopping the behavior completely or even at all, particularly if stopping that behavior would increase an individual’s distress or create unrealistic expectations that they cannot meet given their current mental health condition. Harm reduction theorizes that pressuring individuals to stop certain behaviors can actually escalate feelings of distress, lead to more of the unwanted behavior, and fuel cycles of guilt and shame.

Critics of the movement have vocalized concern since its inception, saying that harm reduction enables and encourages drug use and other risky behaviors, rather than stopping them. However, its practical applications, such as overdose education and naloxone delivery, have proven highly effective in reducing death rates among substance users, and it is emerging as an effective strategy for other mental health conditions such as self-harm.

Harm reduction also recognizes and prioritizes bodily autonomy, choice, sustainability, and safety by centering individual and community needs, as well as working to minimize the harmful effects of risky behaviors instead of simply ignoring or condemning them. 

“Harm reduction holds that society has a responsibility to care for all people, no matter their choices, behaviors, or desires. It views individuals as the sole authority on what happens to their own bodies — and it acknowledges that trying to force an outcome or behavior change on a person who doesn’t want it is not only destined to fail, it’s a violation of their consent and dignity.” – Devon Price, Ph.D., Psychology Today

Because harm reduction centers the person, their needs, and their goals, it is inherently trauma-informed, person-centered, and culturally competent when utilized appropriately.

How Is Harm Reduction Applied in Mental Health Therapy? 

In applying a harm reduction approach to mental health treatment, the therapist aims to meet the client where they're at, and without judgment. This means they will take several things into consideration: 

• The individual's goals: The therapist will not assume that full recovery from a mental health condition such as self-harm, substance use, or an eating disorder is possible or even the client’s own personal goal.

• The complexity of recovery: The therapist also acknowledges that recovery from certain mental health conditions is not linear and that relapses happen for a variety of reasons.

• Unintended consequences: The therapist is aware that abstaining from a certain behavior such as self-harm or disordered eating can have negative consequences that can trigger distress or lead an individual to engage in other unwanted or unsafe behaviors.

• Collaboration: The therapist will prioritize creating a collaborative environment and work with the client to build a treatment plan tailored to their needs and centering their goals.

In harm reduction-based therapy, the goal of treatment is not to stop the individual's behavior but to get curious about what needs those behaviors are meeting for the individual, help them work through those ideas and feelings, and find less harmful ways to live. 

Some practical examples of harm reduction strategies look like: 

• Self-harm: Snapping a rubber band against the wrist whenever the urge to harm becomes overwhelming; learning about proper wound care and safe anatomical positioning.

• Eating disorders: Purging once daily instead of three times daily; opting to eat something small, like an apple, instead of nothing; decrease excessive exercise by 10 minute intervals. 

• High-Risk Sexual Behavior: Get tested regularly; use a condom; use a safeword; use pre-exposure prophylaxis (PrEP).

• Unhealthy Relationship Dynamics: Instead of a cut off, begin to institute small boundaries or limit communication.

• Addiction: Decreasing the amount of a substance consumed but not abstaining; nicotine patches or gum; using syringe exchange programs or safe consumption sites.

What Are The Benefits of Harm Reduction in Mental Health Therapy? 

There are several benefits to harm reduction-based therapy: 

• It reduces stigma of the risky behavior between the therapist and individual, making it more likely for the individual to continue care, because they know they can receive nonjudgmental support, even if they’ve relapsed.

• It makes change more accessible by meeting individuals where they’re at and identifying what is desired or achievable at any given time instead of setting expectations (self, social, familial, cultural) that can’t be met, which can often lead to cycles of shame, disappointment, self deprecation, self hatred, etc. 

• Positive change vs. coerced change: harm reduction also seeks to transform the individual’s relationship to change itself by facilitating positive, self-led change, rather than coercing them into conforming to outside pressure.

• It can help rebuild the individual’s connection to self and open the door to identifying needs by requiring intentionality when engaging with behaviors. 

Finding Harm Reduction Support Near You 

Harm reduction is all about ending the cycles of shame and fear tied to our riskiest impulses and maladaptive coping mechanisms. When you have a nonjudgmental therapist who is committed to your safety and autonomy, you can feel safe enough to get curious about what needs those behaviors are meeting in your life, and begin to forge your own path toward healing. If you're seeking harm reduction support, reach out to us today. We’ll connect you with the therapist and therapeutic approach to help you thrive.

About ECC: 

Empowered Connections Counseling is a practice of licensed therapists providing quality, multidisciplinary counseling for adults, children & teens, relationships, and families in Chicago and across Illinois. Whether by in-person session or via telehealth, we work with clients to find the therapist and treatment methods that best suit their needs. Connect meaningfully with your life by booking an appointment today.

Somatic Experiencing Therapy for Neurodivergent People: Why It Helps

Does this scenario sound familiar? You made plans to hang out with a friend, but when the day comes to meet up, your friend cancels. Even though they’re super apologetic and kind about having to cancel—and on a cognitive level you know they love and value you as a friend—you still feel a strong sting of rejection and have a hard time getting rid of that feeling. Whenever you think about it, your heart races and you have a hard time calming down or being productive. If you struggle with being able to release strong emotions on a physical level, Somatic Experiencing Therapy (SET) might be a helpful approach for you. In this post, we’ll walk you through what Somatic Experiencing Therapy is, its benefits, and how to find a somatic experiencing therapist near you.

First, What is Somatic Experiencing Therapy? 

“Somatic” comes from the Greek word “soma” meaning body. Somatic Experiencing Therapy is a method in a broader approach known as mind-body therapies. It is the application of somatic psychology, a field that explores the lived experience of being embodied as the basis for how we live in and relate to the world. The principle theory behind Somatic Experiencing Therapy is that stress and trauma become trapped in the body and can manifest as emotional dysregulation, or with physical side-effects that cause prolonged discomfort, such as an elevated heart rate. 

Returning to the example above, in response to a friend’s last-minute cancellation, the person might feel anxiety and experience an elevated heart rate every time they think about the situation, and find it difficult to bring their heart rate back to baseline. This difficulty regulating emotions and bodily sensations might be a result of trauma, or a symptom of a neurodivergent condition. Someone might seek therapy when they realize that despite being able to think through a stressful situation, and yet still experience significant distress over how they feel physically in their bodies about it. Cognitive techniques in traditional talk therapy like Cognitive Behavioral Therapy are useful for helping us think differently about a situation, but sometimes our bodies don’t create different feelings just because we’ve been able to think something differently. Somatic experiencing is designed to address this by helping increase an individual’s awareness of their body as a way of reconnecting with their internal experiences (interoceptive, proprioceptive, and kinesthetic sensations) and emotions.

Let’s take a moment to define those three internal awareness terms: 

• Interoception is the awareness of bodily sensations such as heart rate, breathing, hunger, temperature, pain, the urge to use the bathroom, etc. 

• Proprioception is the awareness or perception of the movement and position of the body.

• Kinesthesia is the sensation of movement or strain in muscles, tendons, and joints.

SET increases an individual’s awareness of these internal sensations in response to emotions, and teaches them how to experience them safely.

What Happens in Somatic Experiencing Therapy? 

In a traditional talk therapy session, a therapist will start with the brain—in other words, they work with patients to use cognitive skills to approach memory and trauma. But in Somatic Experiencing Therapy, therapists flip the script and start with the body to work towards the brain, addressing bodily sensations as a path to accessing thoughts, emotions, memories, and trauma. To facilitate this, a therapist might use the SIBAM framework, which stands for Sensation, Imagery, Behavior, Affect, and Meaning. 

Using our earlier example of the friend who canceled social plans, you might start the session by discussing the experience with your therapist, and then use the SIBAM framework to process those feelings: 

• Sensation — how does this memory or experience make you feel in your body? 

• Imagery — what are the sensory impressions from that experience: sight, smell, sound, taste, and touch? 

• Behavior — the therapist will observe your behavioral responses: what is your body language and posture like, as you recall this experience? 

• Affect — how did you display your emotions in the moment (language, tone, speed, and volume) and how are you expressing them now? 

• Meaning — after processing all of this with your therapist, what is your perception of the situation now and what does it mean to you? 

SET can include many other techniques from breathwork and dance, to bodily awareness, resourcing, titration, and pendulation. At Empowered Connections Counseling, our therapists will work with you to find the right combination of techniques to suit your needs and goals. 

What Are the Benefits of Somatic Experiencing Therapy? 

SET can be beneficial for anyone with a history of: 

• Trauma and Post-Traumatic Stress Disorder (PTSD)

• Grief

• Anxiety

• Substance abuse disorders

• Chronic pain

• Neurodivergent conditions such as autism (more on this below)

Each of these experiences can contribute to emotional dysregulation, or trigger one of the four fear responses: fight, flight, freeze, or fawn. Emotional trauma and the memory of that trauma can instigate fear responses, well beyond the point where the individual is exposed to the trauma, and cause both cognitive and physical symptoms that make it hard to function normally, from confusion and difficulty concentrating, to irregular heart rate and difficulty breathing. 

The outside-in approach of SET that starts with the body to access thoughts and memories of trauma helps teach the body that you are safe, even when you approach a stressful or traumatic memory. 

Another benefit of Somatic Experiencing Therapy is that it builds an individual’s awareness of the connection between their emotions and their awareness of internal bodily experiences so that they can learn to relieve tension and stress in healthy ways, especially when they are feeling triggered.

Somatic Experiencing Therapy for Neurodivergent People: Why It Helps

A common experience among neurodivergent people with different diagnoses is a heightened experience of body sensations due to sensory processing differences. These sensory processing differences can be related to our five outward senses, such as sensitivity to noise, bright overhead lighting, or large crowds, but these sensory differences can also occur with interoception—what we feel inside our bodies, such as the physiological sensations of emotions, digestion, or pain. 

No one enjoys feeling emotionally uncomfortable (anxious, sad, angry), but that discomfort can be perceived as extra scary or threatening if you process sensations differently. So while a neurotypical person may be able to experience a heart rate increase related to anxiety and go about their daily lives with minimal disruption, a neurodivergent person may experience that heart rate increase and not be able to focus on anything else. 

Somatic experiencing therapy can be a useful therapeutic tool for helping neurodivergent individuals learn to experience these uncomfortable body sensations safely and release tension or stress in healthy ways. 

Somatic Experiencing Therapy in Chicago

When we learn how to safely connect our bodily sensations with our emotions and memory, we can better release the stress and tension that keeps us experiencing contentment and joy. Somatic Experiencing Therapy can be a powerful therapeutic experience to help you enjoy your life and relationships. If you're curious about whether SET is right for you, or you're ready to give it a try, reach out. At ECC, we're committed to helping our clients find the right therapy approach and therapist to help you thrive. 

About ECC: 

Empowered Connections Counseling is a practice of licensed therapists providing quality, multidisciplinary counseling for adults, children & teens, relationships, and families in Chicago and across Illinois. Whether by in-person session or via telehealth, we work with clients to find the therapist and treatment methods that best suit their needs. Connect meaningfully with your life by booking an appointment today.

What is Neurodivergent-Affirming Therapy?

You've probably heard or seen the term "neurodivergent" come up in conversation online and offline in recent years, and you may even identify with the term yourself. In a society that often stigmatizes any behaviors that deviate from what is considered neurotypical, being neurodivergent can be an exhausting experience, and the healthcare system, including psychotherapy, hasn't always been supportive of neurodivergent people. Yet new approaches to therapy are emerging for neurodivergent people, what's known as "neurodivergent-affirming therapy." In this post, we'll explore what neurodivergent-affirming therapy can look like, why it's important, and how to know if it's the right fit for your needs. 

What Is Neurodivergence? 

The term neurodiversity was coined by Australian disability rights activist Judy Singer. According to the Cleveland Clinic, neurodivergence or neurodiversity are nonmedical terms that describe the variations in human neurology that impact how the human brain works. People who are neurodivergent experience different strengths and challenges than those who do not have those neurological differences. Although some people who are neurodivergent may have medical conditions, learning disabilities, and other conditions, others may not have a medical condition or an identifiable diagnosis. Autism, Attention Deficit Hyperactive Disorder (ADHD), Obsessive Compulsive Disorder, clinical depression, and learning disorders, are just a few examples of types of diagnosable neurodivergence. 

By contrast, neurotypical is a nonmedical term used to describe people whose strengths and challenges are not affected by a difference that changes how their brain works, according to Cleveland Clinic. 

Ultimately, these nonmedical terms aim to empower people with neurological differences to identify and embrace those differences, rather than trying to suppress or hide them. 

What Are The Risks of Psychotherapy That is Not Neurodivergent-Affirming?

Historically, the healthcare system has not been helpful to or supportive of neurodivergent people, and neurodiversity was not respected as a natural part of the human population. From institutionalization, to surgical procedures like lobotomies, to shock therapy and over-medication, treatment of neurodivergence was centered around suppressing symptoms and forcing conformity to socially acceptable or “neurotypical” behavior. Traditional psychotherapy or “talk therapy” as it is better known, also encouraged conformity to neurotypical behavior.

These treatments were the culmination of what’s known as “neurotypical bias,” or using neurotypical behavior as the standard for mental health, which causes harm to neurodivergent people by exacerbating the mental exhaustion and stress of masking their symptoms, as well as by over-pathologizing behaviors that aren’t harmful. Therapists with neurotypical bias tried to correct a client’s behaviors such as stimming, without understanding how the behavior was interconnected with the client’s neurodivergence, or that the behavior might have been an attempt to self-regulate or cope with uncomfortable sensory experiences. Neurotypical bias is still very prevalent within the mental healthcare system today, but thanks to the work of Judy Singer and many medical and mental health professionals, a shift to neurodivergent-affirming therapy is underway. 

What is Neurodivergent-Affirming Therapy? 

Rather than trying to suppress behaviors and symptoms that deviate from what is considered neurotypical, neurodivergent-affirming therapy is a therapeutic approach to treatment and overarching philosophy that neurodivergence is not something that needs to be fixed or corrected, but rather something that can be seen as a strength, even with its challenges. 

There is no one modality that is considered harmful or helpful when engaging in neurodivergent affirming therapy. What is most important is how a modality and related treatment interventions are applied. Neurodivergent folks often experience frustration with providers that don’t take the time to understand why a certain intervention or approach isn’t working and this can lead to clients choosing to disengage from therapy that could potentially be helpful. 

With a neurodivergent-affirming approach, the therapist collaborates with the client to figure out a modality that feels right for them, and use it to build on their individual strengths. Common goals often include building a better understanding of the client's specific experience of neurodiversity/condition, cultivating acceptance and self-compassion, and developing individualized coping skills to manage distress related to functioning in a neurotypical society. 

Every person expends energy trying to fit in with our peers and social norms, and often neurodiverse individuals can have increased difficulty navigating this, from trying to mask or hide their symptoms, to trying to decipher social cues, to experiencing sensory overwhelm, and so many other reasons. In neurodivergent-affirming therapy, the therapist works with the individual to identify how this manifests in their daily life, and how it impacts their relationships, their work and school, and more. 

Similar to trauma-informed therapy that recognizes the unique impact of trauma on an individual’s mental health, or LGBTQ-affirming therapy that recognizes the unique impact that a person’s sexual or gender identity has on an individual’s mental health, neurodivergent-affirming therapy is a form of cultural competence. Neurodivergent-affirming therapists are working to be aware of potential biases, understand the nuances of neurodiversity, and trust the client’s own experiences. 

The Benefits of Neurodivergent-Affirming Therapy

The fundamental benefit of neurodivergent-affirming therapy is that it works with the person’s brain, rather than against it. The therapist works with the client to discern when different behaviors are healthy self-regulations, versus maladaptive. 

Another benefit is the self-trust and acceptance that it builds in clients as they learn to embrace and build on their strengths. Each person’s experience of neurodiversity will be unique, and it can be very healing to explore those aspects in a therapy setting where that is affirmed and celebrated. 

Neurodivergent-Affirming Therapists in Chicago

Moving through the world as a neurodivergent person can feel like an emotional rollercoaster, at times exciting as you realize how uniquely your brain functions, and other times exhausting as you face engrained social biases and misunderstanding. Having a safe space to explore these experiences with a therapist who trusts your perspective can help you build self-acceptance, confidence, and contentment. 

At ECC, we have several therapists who offer neurodivergent-affirming therapy, applying multidisciplinary methods from Acceptance and Commitment therapy, to expressive art techniques, to somatic experiencing, Dialectical Behavior Therapy, and other methods to create a unique experience suited to each individual’s needs and goals. 

If you’re looking for neurodivergent-affirming therapy in Chicago, Empowered Connections Counseling offers treatments for individuals of all ages. Reach out today to book an intake session.

About ECC: 

Empowered Connections Counseling is a practice of licensed therapists providing quality, multidisciplinary counseling for adults, children & teens, relationships, and families in Chicago and across Illinois. Whether by in-person session or via telehealth, we work with clients to find the therapist and treatment methods that best suit their needs. Connect meaningfully with your life by booking an appointment today.

5 Tips for Managing Social Anxiety

At one point or another, most people will experience embarrassment and fears of acceptance, but for some, this experience is much more acute. For a person with social anxiety, going to a party, having a one-on-one conversation with a stranger or acquaintance, or joining a new social circle through work or school can induce panic and uncomfortable physical symptoms such as sweating, flushing, increased heart rate, racing thoughts, and more. The acute anxiety and dread may even lead people to avoid certain situations to their own detriment, making life hard to enjoy—limiting their relationships, as well as professional or recreational ambitions. But there is help for people living with social anxiety! If you suspect that you have social anxiety, you do not have to manage it alone. Read on for tips and information about how social anxiety can be treated through mental health therapy. 

What is Social Anxiety? 

One of the most important things to understand about social anxiety disorder is that it is a mental health issue, not a personality trait such as shyness or introversion. According to the American Psychiatric Association’s DSM-5, criteria for social anxiety includes:

• Persistent, intense fear or anxiety about specific social situations because you believe you may be judged negatively, embarrassed or humiliated

• Avoidance of anxiety-producing social situations or enduring them with intense fear or anxiety

• Excessive anxiety that's out of proportion to the situation

• Anxiety or distress that interferes with your daily living

• Fear or anxiety that is not better explained by a medical condition, medication, or substance abuse

Social anxiety is also distinct from conditions like agoraphobia, although they are both anxiety disorders with some overlapping symptoms, like avoidance and staying home. Whereas agoraphobia is a fear of being in a place that will trigger panic (e.g., an elevator), social anxiety is relational–it is a fear of being embarrassed or offending others, or being rejected by others.

When to Seek Professional Help for Social Anxiety

An estimated seven percent of American adults have social anxiety, with 75% experiencing the onset of social anxiety symptoms as teenagers. If you’ve noticed an increase in the volume and intensity of anxious thought patterns in the last few years since the COVID-19 pandemic, you aren’t alone — it’s estimated that social anxiety disorders rose more than 25% globally since 2020. 

When your social anxiety begins to interfere with your everyday life, it’s time to seek professional help from a mental health provider. For example:

• If you are frequently avoiding social situations at work, school, or with friends and family

• If you are unable to participate in activities you enjoy or want to do

• If your anxiety is causing you to have trouble sleeping or concentrating 

• If you are struggling with maladaptive coping behaviors such as alcohol or drug abuse 

• If you have feelings of self-loathing or even suicidal thoughts because of your anxiety and isolation

• If you experience physical distress such as panic attacks, headaches, chronic pain, or digestive issues when you are in a social setting, or anticipating a social event

You do not have to manage this alone. A trusted mental health professional can help you, in person or virtually. 

Types of Therapy that Can Help Treat Social Anxiety

There are a few different therapeutic approaches that a therapist may try to help treat your social anxiety: 

• Mindfulness meditation during therapy sessions can be very helpful when it comes to treating social anxiety because it teaches you how to relax your mind and your body.

• Art therapy can also be very beneficial to treating social anxiety because you can learn how to regulate your emotions through art, which can also help relax your mind and body. Art therapy can also be utilized at home in moments when social anxiety is present.

• Cognitive Behavioral Therapy (CBT): CBT is a form of talk therapy, and through it your therapist can help you learn to identify specific thoughts, emotions, and behaviors that are fueling your distress. From there, you can begin to explore those feelings and reframe them into more helpful beliefs.

A multidisciplinary approach to therapy can combine different approaches like mindfulness and art therapy practices with more traditional forms of treatment like CBT to give clients multiple tools and skills to access in different situations where social anxiety comes into play. 

For some people, social anxiety is very acute. In cases where mindfulness, art therapy, or CBT are not enough to effectively manage social anxiety, a therapist will refer the client to a psychiatrist who can prescribe medication.

5 Tips You Can Try Right Now to Ease Social Anxiety

Social anxiety disorder can leave people feeling helpless, but there are steps you can take to disrupt anxious thought patterns, find confidence, and connect with others. Below are some tips that may be helpful to ease social anxiety:

• Challenge your negative thoughts: Sometimes it can feel as if you have no control, but when you challenge negative thoughts, it can disrupt the flow of anxiety and give you time to pause, notice how irrational they are, and dismiss them. Here are a few questions you can ask yourself to disrupt negative thought patterns that fuel anxiety: 

• Is there evidence for my thought? 

• Is there evidence contrary to my thought? 

• What would a friend or loved one think about this? 

• Will this matter in six months? A year? Five years? 

• Work on your breathing: When you feel anxious, your body can experience an increased heart rate, pounding chest, muscle tension, sweatiness, along with other physical symptoms. By learning how to slow down your breath you can ground yourself to calm your nervous system and your anxious thoughts. For example, box breathing is a simple but powerful technique to help regulate your mind and body when you’re feeling anxious.

• Be kind to yourself: Dealing with social anxiety is not easy, and sometimes it can feel frustrating to struggle to interact with others; however, remind yourself that nobody is perfect, and that you should not feel embarrassed. Give yourself the same grace that you would give to others. 

• Talking to others can be hard when you are dealing with social anxiety; however, by challenging yourself to interact with others you can start to build positive experiences and the emotional resilience to feel comfortable and confident. 

• Bring awareness to your environment by using your five senses by naming: 

• 5 things you can see 

• 4 things you can feel 

• 3 things you can hear

• 2 things you can smell

• 1 thing you can taste
  

Social Anxiety Therapists in Chicago

At ECC Chicago, we’re committed to working with patients to find the right therapeutic method and therapist to suit your needs. Our diverse group of licensed therapists offer a multidisciplinary approach to social anxiety treatment, often combining different mindfulness, art therapy and somatic practices, as well as Cognitive Behavioral Therapy to suit our clients’ unique needs. We will also refer you to a psychiatrist for additional support if we think a medication prescription will be beneficial in treating a condition like social anxiety disorder. 

If you’re struggling with social anxiety, ECC Chicago is here to help. Reach out to schedule an intake session today. Together we can help you connect meaningfully with your life. 

About ECC: 

Empowered Connections Counseling is a practice of licensed therapists providing quality, multidisciplinary counseling for adults, children & teens, relationships, and families in Chicago and across Illinois. Whether by in-person session or via telehealth, we work with clients to find the therapist and treatment methods that best suit their needs. Connect meaningfully with your life by booking an appointment today.