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Weekly Prompt #41: Are there any underlying beliefs or fears that fuel your anxiety?
by ASilentObserver
Last post
3 days ago
...See more Hello all and welcome back to another discussion,  A couple of weeks ago, we discussed what kind of behaviors anxiety has caused you to engage in. [https://www.7cups.com/forum/anxiety/General_2428/WeeklyPrompt40Whatkindofbehaviorsdoyouthinkanxietyhascausedyoutoengagein_336332/] Thank you to all who participated and shared your thoughts with us. I appreciate you all. I hope all who may read it find it relatable, too. If anyone hasn't shared them yet, please share them here [https://www.7cups.com/forum/anxiety/General_2428/WeeklyPrompt40Whatkindofbehaviorsdoyouthinkanxietyhascausedyoutoengagein_336332/], and I look forward to reading and discussing them with you.  This week's prompt:  Are there any underlying beliefs or fears that fuel your anxiety? There are often underlying beliefs and fears that fuel anxiety and these can be categorized into a few key areas like core beliefs, fears, negative thinking patterns, etc. Let's start to discuss and share these behaviors and I look forward to hearing your thoughts and experiences. Did you join us in the Anxiety Support Chat? It is available every Wednesday for the entire day. [https://www.7cups.com/connect/groupChatrooms.php]
A Little Reminder 🦋
by daydreammemories
Last post
3 days ago
...See more
Conquering Anxiety: Panic Attacks and How to Tackle Them
by SoulfullyAButterfly
Last post
October 25th
...See more Hey everyone, I’m excited to join the Conquering Anxiety series with a discussion on panic attacks. These attacks can be scary and feel overwhelming, but there are ways to manage them. What is a Panic Attack? A panic attack is a sudden surge of intense fear or discomfort that peaks within minutes. Physical symptoms like shortness of breath, chest tightness, heart palpitations, dizziness, or numbness can accompany it. These symptoms can be really frightening, but it's important to remember that they're not dangerous and will pass. How are Panic Attacks Different from Anxiety? Anxiety is a general feeling of worry or unease, often about future events. Panic attacks, on the other hand, are sudden and intense episodes of fear that come on strong and fast. People with anxiety disorders may experience panic attacks, but not everyone who has a panic attack has an anxiety disorder. Strategies for Managing Panic Attacks In the Moment: * Deep Breathing: Shallow breathing is common during panic attacks, but deep, slow breaths from your belly can help slow your heart rate and calm your body. Try inhaling for 4 seconds, holding for 7 seconds, and exhaling for 8 seconds. * Focus on Your Senses: Ground yourself in the present moment by focusing on what you see, hear, smell, taste, or touch. Notice five blue things in the room, count the sounds you can hear, or sip some cool water and describe the taste. * Positive Self-Talk: Remind yourself that this is a panic attack, it's temporary, and you'll get through it. Some people enjoy writing their own affirmations in advance. * Relaxation Techniques: Progressive muscle relaxation involves tensing and releasing different muscle groups, which can help ease tension. Practicing PMR regularly during calm periods can be very helpful for managing general anxiety and reducing muscle tension. This lower baseline tension can make you less susceptible to panic attacks. It is not recommended that you practice/apply PMR during periods of panic attacks or long-term anxiety as the body is already in a heightened state of arousal/tension during such states. General Strategies: * Learn Your Triggers: Identifying situations or thoughts that trigger your panic attacks can help you avoid them or prepare for them. A panic attack journal can help you look for common patterns that may be triggering. Some common triggers are stressful situations, social situations, or negative thoughts. * Challenge Negative Thoughts: When anxious thoughts arise, challenge them with evidence-based reasoning. For example, if you're worried about passing out in public, remind yourself that panic attacks, while uncomfortable, are not dangerous. Try evaluating the evidence that supports and is against the thoughts you are having. * Seek professional help: A therapist can teach you coping mechanisms and help you understand your anxiety. Actionable Activities: * Create a "Calm Kit": Assemble a collection of items that help you feel grounded and relaxed during a panic attack. This could include calming scents like lavender, a stress ball, pictures of loved ones, or a playlist of soothing music. Having this kit readily available can be a helpful reminder that you have tools to manage your anxiety. * Practice Visualization: Imagine yourself in a calm and peaceful place during times of low anxiety. This can create a mental refuge during a panic attack. * Develop Your Personal Panic Attack Plan: Personalize what you will do during a panic attack according to your needs. Discussion Questions: Members: 1. What are some of your experiences with panic attacks? 2. What coping mechanisms have worked well for you? Listeners: 1. Are there any resources you'd recommend for people who struggle with panic attacks? 2. How can you best support someone who is dealing with a panic attack? Remember, you're not alone in this. There is help available, and you can learn to manage your panic attacks.  This post is part of the Conquering Anxiety series, you can find all posts of the series here.  [https://www.7cups.com/forum/community/CommunitySpace_2590/ConqueringAnxietyMasterpostOngoingSeries_327724/] You can join or leave the tag list here. [https://docs.google.com/forms/d/e/1FAIpQLSe4lpVXC3O_M5IFg4EGkFVJ5y3rj9re7Wq4bOhaVIGOvcRpAw/viewform] @exuberantBlackberry9105 @unassumingEyes @WeEarth @CordialDancer @YourCaringConfidant @daydreammemories @yellowPineapple3652 @BaklavaBaby @CalmRosebud @Gettingbettertoday @GregariousSky @mytwistedsoul @sincereZebra2546 @pamharley003 @Sugarapplefairy5 @orangish @NovaIsNB @Blahblah1805 @KateDoskocilova Note: We are looking for people who have worked on their anxiety management (progress counts, it's okay if your anxiety is not all the way managed yet) who are willing to share their experience to help others. Please message @Hope [https://www.7cups.com/@Hope]directly to contribute to a post in the series.
Social anxiety
by Imad17
Last post
1 day ago
...See more Understanding Social Anxiety: My Experience I want to share something very personal with you, as I believe it’s important to understand how social anxiety can impact everyday life. I have always been an introvert, but over time, the feeling of anxiety in social situations became almost unbearable. Imagine this: you walk into a room full of people, and suddenly you feel your heart racing, your palms sweating, and every sound around you becomes overwhelming. I often felt like everyone was watching my every move, every glance. Even though that wasn't true, the feeling was very real and very powerful. Sometimes, I shut myself off, avoiding gatherings and outings because it was easier to be alone than to fight that uncertainty. What I want to say is that many of us go through similar experiences. We often feel isolated and misunderstood, but it’s important to know that it’s okay to feel this way. Every time I tried to open up and talk about my feelings, I felt like a heavy weight was lifting off my shoulders. Together, we can create a space where we feel safe to share our experiences. This is the first step toward overcoming anxiety. Even when it seems like there’s no way out, there’s always hope. This process can be long, but every step, no matter how small, is significant. 🌈 Sometimes, when I feel overwhelmed, I try breathing techniques or simply talk to someone I trust. Together, as a community, we can support each other, share advice and feelings, and move forward together. It’s not easy, but it’s not impossible. 🤝💕 It’s important for us to lean on one another, to open up, and to talk. Our journey toward understanding and overcoming social anxiety may be challenging, but it’s worth fighting for. Let’s be there for each other and make this world a little less intimidating together. 🌍💖
Social anxiety
by Imad17
Last post
October 27th
...See more Hello everyone! I want to share a few thoughts with you about social anxiety because I know how challenging and debilitating it can be. Perhaps you have already recognized yourself in this or know someone who is facing it, it is important to know that you are not alone. I hope these tips help you or at least make it a little easier. Understanding Social Anxiety: You Are Not Alone Social anxiety can be challenging in so many ways. I know how difficult it can be when you find yourself in a situation where you need to talk to others or even just spend time in society, and you feel pressure, discomfort and worry that you will be misunderstood or judged. I would like to share some thoughts and tips that may help in dealing with this type of anxiety. 1. Admit your feelings: It's normal to feel uncomfortable or scared in social situations, and there's no shame in admitting to yourself that you feel that way. By acknowledging your feelings, you have already taken the first step towards understanding and reducing anxiety. 2. Breathe and be present in the moment: When anxiety becomes overwhelming, it often helps to focus on breathing. Take a few deep breaths and try to focus on what you are doing right now. This technique can help calm physical symptoms and restore a sense of control. 3. Accept that others may not notice your nervousness: Social anxiety often creates the feeling that everyone is watching and judging you. However, the reality is that people are often self-centered. Nobody is perfect and most people will not notice or criticize the little insecurities you may see. 4. Step by step: Exposure to social situations, starting with small steps, can help. You can start with simple, shorter interactions, such as saying hello to an acquaintance, and then work on longer and more complex conversations. 5. Ask for support: Social anxiety can be eased with community support. Sharing your feelings with people who understand what you're going through can help you feel less alone. The community here is here to support, you're not alone! I hope these little guidelines help someone. Remember, working on social anxiety is a process, but every small step forward is important. We're here together, and we're all working to feel a little better every day. If you ever want to talk about it, feel free to contact me, I'm here for you.😊
Anyone suffering from social anxiety?
by rationalLand8591
Last post
October 21st
...See more .
Overcoming Social Anxiety - A Journey Together!
by reliablebunny23
Last post
October 17th
...See more Hey everyone! I hope you're all doing well.  I've been working on overcoming my social anxiety, and have made significant progress in reducing it. I wanted to share my experience and some strategies that have helped me in hopes that they might help you too.  I know many of you here struggle with social anxiety too, I've seen numerous forum posts and group chats on this topic, and it's heartbreaking to see so many people going through this, especially because I've personally felt the profound impact it can have on one's life.  That's why I really wanted to share this post. Feel free to share it with anyone here who might be dealing with social anxiety. My goal is for it to reach as many people as possible and offer support.  Important Note This post isn't a substitute for professional help, but I hope it can offer some support and guidance to those who, like me, are navigating this journey without professional assistance. My Experience With Social Anxiety Initially, I used to find it incredibly daunting to even think about leaving my house or being in public spaces. Even just being watched by people used to be so scary for me. I always avoided going to public places.  But over time, I learned that avoiding situations that made me anxious only reinforced my fear. So, I decided to face my anxiety head-on, step by step.  I began seeing each outing as a chance to work on reducing my social anxiety.  Throughout this journey, I have learned numerous strategies that have helped me cope and grow.  Additionally, gaining awareness, understanding, and consistently reminding myself about various aspects of social anxiety has facilitated my journey and made it more manageable.  Insights And Strategies  I'll be sharing these strategies and insights in the comments section, as listing them all here would make this post overly lengthy. Moreover, since I'm still in the process of overcoming and learning, new insights and tips continue to surface. Thus, I'll share them one by one in the comments. Please keep checking periodically as I will be posting them gradually, whether weekly, daily, or as often as possible.  Sharing And Supporting Each Other Feel free to share your experience with social anxiety in the comments below and express how it affects you and makes you feel. You can suggest any strategies that have worked for you, whether you developed them yourself or found them elsewhere. Let's support each other by reading each other's experiences and responding with suggestions and encouraging words.  Together, we can remind each other that we're not alone in this journey.  Daliy Progress  Feel free to share your daily progress too in the comments, detailing what steps you took to overcome social anxiety each day.  It can serve as motivation for others who may currently feel unable to overcome their social anxiety. Sharing your progress can show them that gradual steps and community support can make a difference in their journey.  Your ongoing engagement is greatly appreciated. Personal Diary Additionally, you can keep a personal diary to record & track your progress and feelings throughout this journey of overcoming social anxiety. Tracking your journey can offer valuable insights and serve as a supportive resource along the way. Final Thoughts  I believe overcoming social anxiety alone can be difficult, but together, we can make it significantly easier. While it may take time, consistent efforts within our supportive community can facilitate the journey and remind you that you're not alone. With our big and compassionate cups family, we can and will conquer social anxiety together.
how do you get around the paradox of having to talk to somebody about the fact that you cant talk to anybody?
by apricottree
Last post
October 9th
...See more I havent been on this website for years, but i had quite a bad day and want some advice, so excuse me if this isnt quite within the etiquette of posting on here. Ive been dealing for years with what i guess i would call extreme social anxiety. Its caused a lot of bad things for me unfortunately.  I try to find generic advice, but i seem to be a bit different from what people generally seem to regard as social anxiety. I dont really feel all that insecure, and Im not worried about making people like me, and I understand social cues--it feels more like a physical response to me, and I go almost mute. Its like i completely shut down when i have to talk and even knowing what i should say the words will not come out, meaning ill say "i dont know" when i do, if me explaining would take more words, for example. If i have to speak with too many people in a row, or do something i was not planning on, i start to cry and it is very hard to get myself to calm down. I am always worrying im not where im supposed to be, or that im breaking some rule i dont know about.  I really need to seek out help about this, as helping myself hasnt been working. I dont want to be someone who makes people uncomfortable crying over very small things, especially at work.  Problem being, I have tried going to doctors twice now, and both times been told they werent able to help me... I understand that i cant expect them to chase me down and beg me to participate if im not even able to meet them halfway and tell them why i was there. But in the one instance, the woman told me, even after i had tried telling this to her, that there is nothing she can do about not talking and that unless i can outline exactly why i answered what i did on my screening test and what i want her to do about that then theres nothing she can do. The other time, i think i might have just been somewhere with resources not suited to my problems, as i was told only that there was a group coloring and sharing session and i should come back some time during one of those T_T  Is there some specific thing i should be saying? The idea of even setting up the appointment terrifies me and I dont know that id even be able to get the words out should i actually get to a professional, but its really terribly wrecking my life at the moment. 
How to deal with public speaking?
by violetaEffrayante
Last post
October 5th
...See more Hi everyone I've always struggled with speaking in groups or presenting projects in class. It's like I don't know how to talk or act when more than one person is paying attention to me. I can speak just fine one-on-one, but when it's two or more people, I freeze up and go silent, act awkward just nodding or something similar Does anyone has any tips on how to deal with it?
Challenges of making friends
by Beechie
Last post
October 4th
...See more Hi. I always feel scared and I have pretty much no self esteem. I suffer from social anxiety in particular and it's debilitating. I don't feel safe in my body and therefore it's hard for me to talk to people. i wish I belonged somewhere and had something in common with someone. Lately, i've ditched all my hobbies because of depression and I feel like i have nothing to talk about with people. I feel like i've become an uninteresting person and i want to change that. I'm looking for hobbies to start small with, since I easily get overwhelmed with change. I am so so scared of trying new things out and I don't feel confident at all. I hope that this uneasiness will fade with time and practice. Do you ever feel like you can't connect with other people for some reason or another? How do you face these issues?  Looking forward to read your responses. 
Social anxiety Disorder---"My everyday Zombie Apocalypse" (essay---rough draft)
by s0cksz
Last post
October 2nd
...See more My Everyday Zombie Apocalypse My bravest moment was the first time I chickened out of presenting my project for civics class. Now I know that doesn’t seem like a moment to be proud of, but to me it has meaning. Maybe I should explain and give some context first: I have something called Social Anxiety disorder, which basically means that I have a constant, immense fear of judgment from others. From my freshman year to now I've been in a constant battle with myself, and although I failed to present that day, which, of course, was the main goal, looking back on it I notice how much bravery it took for me to even try. It shows how much I wanted to be able to do the things others thought almost nothing of. I wanted so badly to help my situation mentally that I had the courage to attempt to dive into one of my greatest fears: judgement. I’d say a worthy situation I could put someone in that would equal the emotions I feel when having attention turned to me, such as while presenting to my class or participating in a Socratic Seminar, would probably be of someone that just walked into a room full of bloodthirsty zombies. A bit dramatic given that it's practically a guaranteed death type of situation, but that is how I’ve been treating school for the past 2 years. I’d like to put you in my shoes, Thrilling right? You walk in, you’d probably think about slipping back into where you came, but before you go through with it, every single head turns. Too late, there is no going back. All eyes are on you, yet nothing is happening and for whatever reason that is adding more anxiety to the sea of anxiety you are already drowning in. You can't think, you can't breathe, you can't think because you can't breathe. You can't handle the situation, everything is too much. You want to scream and run out the room, you NEED to get out of that situation. All you can think of is to run. Go, start running before you start having second thoughts. Once you start running though, there's no going back. That's all I was doing for such a long time to the point where that was the only way I knew how to handle those situations. One thing I failed to mention is that I’m currently yet to be formally diagnosed with SAD, which is due to many reasons. In my sophomore year I went to one of my school counselors because my mum had already rejected me, not that we could afford therapy anyways, so I had nowhere to go. It was a terrible experience, I would even say that I left the room in more distress and with less control over my emotions that I walked in with. Regardless, I would still say that this would be another example of my bravest moments. When it comes to overcoming fears, in a lot of instances, the hardest part of it is seeking support or asking for help in order to overcome those fears. Just thinking about going into that room made me want to scream, but I did it anyway because I knew I had to, I needed to, regardless of whether I wanted to or not. The thought of what it *might* allow me to do in the future, before I went in the room of course, outweighed all my fears. I’ve been in bands for almost 5 years now and they’ve always said that “the parts of the song people are going to remember the most are the beginning and the end”, I’ve learnt that that isn’t only true in a musical sense. To this day, all I remember from that experience is how it ended. I was sitting in a chair drowning in silence waiting to be dismissed because, even though I had so much more to talk about, I just wanted to get out of there. All I could think about is how uncomfortable I felt, how vulnerable I felt, how hopeless I felt. It was like I was being opened up and dissected. All I could think about is how much I am sweating, how much I smell because of that sweat, how I want to scream at her, rip my hair out and tell her that she isn’t helping. Tell her how much I need her to say something, anything. But all she’s doing is sitting, staring at me. Judging me. That put me off from seeking out support until my junior year. That's when I realized that it's not an end of the world situation like a zombie apocalypse, it’s just normal life, it's just a little harder for me. It only feels that way because I'm thinking of it in that way, and that there is no other light for me to see it in. I’m the one making it bad, I’m the villain in my own story. I think I’ve known this all along, but part of me didn't want to know it. I've just been turning around and blaming it on other people, because it's easier that way. While I’m still scared, I still run away sometimes, I still avoid situations, I now see it in a different light. Instead of seeing it as a zombie apocalypse, I see it as an opportunity. An opportunity to push myself to prove that I can do it.  I have a lot of moments that I could describe as my “bravest”, most of them being nothing like what others would choose to be under that label, but that shouldn't make someone think any less of me. We all have our own zombie apocalypse.
social anxietyyy
by sofiacarsonfan27
Last post
September 3rd
...See more so i have social anxiety and it's the school holidays right now which means i have had lots more free time to hang out with my friends. which i haven't done any of. but my parents nag me every single day to go outside and play with your friends because they don't know the reason i don't talk to my friends, they probably think i'm just lazy or something and i would tell them but i have a feeling they would put me straight in therapy which i really don't want. i can't hang out with my friends or tell my parents
My partner refused to help with my anxiety
by amicableMoon5744
Last post
August 10th
...See more Hi everyone, I'm feeling a lot hurt right now and I need some outside perspective. Me and my partner were arguing about something trivial, when he said that something I did was something typical of stupid people to do, and i panicked because it's a huge phobia of mine to be considered stupid by him (he has... little tolerance towards "stupidity"). I asked him, if he ever implies something I do is stupid (which is fine! We don't have to agree to everything) to just reassure me that he doesn't think I am stupid. He refused to do it even if I asked multiple times, telling me he found it an insult to my intelligence (even if I repeteadly told him it would actually make me feel better), then agreed by saying that if I wanted to be treated like a mental institute patient he would do it. It took a lot of me to just ask for this, as I'm not used to be vulnerable about my social anxiety, and it's only after a few months of therapy that I've started asking for explicit support about my phobias. Everyone has been supportive apart from him, and I'm now hurt and confused because I don't feel like asking for too much? He made me feel kind of pathetic for asking, honestly. He knows of my anxiety, knows other people have been supporting me, kows how terrified I am to be seen as stupid by him, so I don't really understand his reaction. Am I overreacting in considering this extremely serious?
Job & School
by creativeCoconut9561
Last post
July 22nd
...See more Hi, is there any jobs i can do as a full time student with severe social anxiety? im in a bad situation at home and really need to save up and move away. If possible an online job would be ideal since i have really bad social anxiety, i barely leave home and cant function normally around other people but my home situation is bad so ill try to overcome it for a job.
severe social anxiety
by m00nch4ser
Last post
June 26th
...See more is anyone else's social anxiety so bad that now they only leave the house once every few months and only if their comfort person is coming with them?

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Anxiety

Coping with Anxiety Growth Path by Cheery Mango

Anxiety Growth Path by Izzy

Relaxing and calming Guided Visualizations by prestigious professionals, compiled by 7 Cups

Tips to Cope with a Panic Attack

(Resources for recognizing a panic attack and coping with a panic attack)

Some relaxing gifs to help you calm down! 

(Take a look at these gifs/follow their instructions to help you calm down and relax in the event of a panic/anxiety attack.)