Overcoming Social Anxiety and Depression in College Students

Social Anxiety Disorder Depression

I am 19 years old and live in a dormitory at university.
Due to my major, I often need to communicate in English, but I am afraid to speak in front of people.
Whenever I have to talk, my mind goes blank.
Even simple sentences come out all jumbled.
In a new environment, I hesitate to make eye contact with my classmates.
Every time I am called on in class to answer in English and can't respond, I feel embarrassed.
Even though I think about changing my major, I can't find any other field that interests me, which makes me feel useless and like a burden to my family.
Sometimes, even small setbacks can lead to prolonged feelings of sadness.
During my freshman year, I would occasionally feel a heaviness in my heart and want to cry, leading to negative thoughts about my worth and questioning why I should continue living.
As the semester was coming to an end, I often cried uncontrollably without knowing why, feeling overwhelmed by stress.
Now that the new semester has just started, I feel like this heaviness is returning, and I am scared because I don't want to go back to how I felt before.

Jiajia, 10~19 year old female. Ask Date: 2017/09/14

Dr. Zhang Fangrong reply Psychiatry

Dear Sir/Madam,
From your letter, I can sense the emotions and stress you are currently experiencing due to changes in your mood, thoughts, and daily life.
It seems you have had moments where you couldn't stop crying, which can severely impact your emotional well-being and daily activities, especially in relation to the pressures of school and interactions with classmates.

I would recommend that you talk to close family members or friends about your feelings and seek support from your school counselor or teacher to discuss your emotions and possible changes.
If needed, consider reaching out to a psychologist or psychiatrist for assistance, as they can help address your emotional state and the pressures you face at school.
I suspect you have a strong interest in English, but you may find expressing yourself and interacting in that language challenging.
I hope you can continue to pursue your goals and ideals.
Wishing you peace and joy.
Sincerely,
Dr.
Fang-Rong Chang, Psychiatrist

Reply Date: 2017/09/14

More Info

Overcoming social anxiety and depression, especially in the context of college life, can be a significant challenge for many students. Your experience of feeling overwhelmed in social situations, particularly when it comes to speaking English in front of others, is not uncommon. Many students face similar struggles, and it's important to recognize that you are not alone in this journey.

Social anxiety disorder (SAD) is characterized by an intense fear of social situations where one might be judged or scrutinized by others. This can lead to avoidance behaviors, such as not participating in class discussions or avoiding social interactions altogether. The feelings of embarrassment and inadequacy that you described—feeling like you are a burden to your family or that you are not good enough—are common among those experiencing social anxiety and depression.

The first step in overcoming these feelings is to acknowledge them. It’s essential to understand that these thoughts and feelings do not define your worth. You are not alone in feeling this way, and many students experience similar challenges. Here are some strategies that may help you cope with social anxiety and depression:
1. Seek Professional Help: It’s crucial to talk to a mental health professional who can provide support and guidance tailored to your needs. Therapists can help you develop coping strategies and may suggest cognitive-behavioral therapy (CBT), which is effective for treating social anxiety and depression. Medication may also be an option if your symptoms are severe.

2. Practice Mindfulness and Relaxation Techniques: Mindfulness practices, such as meditation and deep breathing exercises, can help reduce anxiety levels. These techniques allow you to focus on the present moment rather than worrying about what others think of you.

3. Gradual Exposure: Gradually exposing yourself to social situations can help desensitize your anxiety. Start with smaller, less intimidating interactions, such as speaking to a classmate or participating in a small group discussion. As you become more comfortable, gradually increase the difficulty of the situations you engage in.

4. Challenge Negative Thoughts: When you find yourself thinking negatively about your abilities or worth, try to challenge those thoughts. Ask yourself if there is evidence to support those beliefs or if they are simply assumptions. Replacing negative thoughts with positive affirmations can help shift your mindset.

5. Build a Support Network: Surround yourself with supportive friends and family who understand what you are going through. Sharing your feelings with someone you trust can alleviate some of the burdens you carry. Additionally, consider joining campus organizations or clubs that align with your interests, as these can provide a more comfortable environment to meet new people.

6. Set Realistic Goals: Instead of aiming for perfection, set achievable goals for yourself. Celebrate small victories, whether it’s answering a question in class or initiating a conversation with a peer. Recognizing your progress can boost your confidence.

7. Focus on Self-Care: Prioritize your physical and mental well-being. Regular exercise, a balanced diet, and adequate sleep can significantly impact your mood and anxiety levels. Engaging in activities you enjoy can also provide a much-needed break from stress.

8. Limit Comparisons: In a college environment, it’s easy to compare yourself to others. Remember that everyone has their struggles, and social media often portrays an unrealistic picture of life. Focus on your journey and progress rather than comparing yourself to others.

9. Consider Language Support: Since you mentioned difficulties with speaking English, consider seeking language support services at your college. Many institutions offer conversation partners or language exchange programs that can provide a low-pressure environment to practice your language skills.

10. Stay Informed: Educate yourself about social anxiety and depression. Understanding your condition can empower you and help you feel more in control of your situation.

In conclusion, overcoming social anxiety and depression is a process that takes time and effort. It’s essential to be patient with yourself and recognize that seeking help is a sign of strength. By implementing these strategies and reaching out for support, you can work towards feeling more confident and comfortable in social situations. Remember, you are not alone, and there is hope for a brighter future.

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