Social Anxiety and The Seven Chakras Session Cheat Sheet

Social anxiety disorder is a chronic mental health condition that causes people to experience intense fear in social situations. Those with social anxiety may fear being judged or embarrassed by others, and these fears are often out of proportion to the actual threat.

Common Symptoms of Social Anxiety

• Fear of speaking in public, meeting new people, or dating

• Fear of being in job interviews, answering questions in class, or talking to cashiers

• Fear of eating or drinking in front of others, or using public restrooms

• Worrying about social situations weeks in advance

• Avoiding places or events that cause distress

• Rapid heart rate, difficulty breathing, sweating, or trembling

• Social anxiety can lead to low self-esteem, negative self-talk, isolation, and difficulty functioning at work, school, or with loved ones.

Treatments for Social Anxiety

• Talk Therapy (Cognitive Behavioral Therapy - CBT): Helps identify and change negative thought patterns.

• Medications (Antidepressants): May be prescribed for severe anxiety.

• Meditation: Practicing mindfulness through meditation and journaling can improve symptoms of anxiety.

Self-Help Strategies for Social Anxiety

1. Understand Your Anxiety:

Keep a diary to reflect on and write down your thoughts and behaviors in social situations. This helps track patterns and understand triggers. Know thyself.

2. Practice Relaxation:

Try breathing exercises, such as deep diaphragm breathing—inhale for three seconds, exhale for three seconds. Relaxation exercises can reduce stress.

3. Break Down Situations:

Break challenging social situations into smaller, manageable parts. Focus on feeling more comfortable with each part of the interaction.

4. Practice Mindfulness:

Be aware of your surroundings and emotions, but try not to react or judge them. Mindfulness can help manage anxious thoughts.

5. Situational Exposure:

Gradually introduce yourself to anxiety-inducing situations. Start with easier scenarios and build up to more difficult ones.

6. Overcome the Spotlight Effect:

Remember that people often don’t notice your mistakes or behavior as much as you think they do.

7. Improve Sleep and Exercise:

Regular sleep routines and exercise can help reduce anxiety symptoms. Avoid screen time before bed to promote better sleep.

8. Limit Alcohol and Caffeine:

Alcohol can worsen anxiety over time, and caffeine can trigger or worsen anxiety symptoms.

9. Find a Support Group:

Talking through your fears with others can help reduce isolation and validate your feelings. Support groups can provide encouragement and strategies for coping.

Helpful Resources

• Books:

• “The Anxiety and Phobia Workbook” by Edmund Bourne

• “How to Be Yourself” by Ellen Hendriksen

• Podcasts:

• The Calmer You Podcast

• The Anxiety Coaches Podcast

• Websites:

• Anxiety and Depression Association of America (adaa.org)

• Social Anxiety Institute (socialanxietyinstitute.org)

Quotes for Encouragement:

• “Courage is not the absence of fear, but the ability to act in spite of it.” – Mark Twain

• “Anxiety does not empty tomorrow of its sorrows, but only empties today of its strength.” – Charles Spurgeon

• “You are braver than you believe, stronger than you seem, and smarter than you think.” – A.A. Milne

• “Worrying about outcomes over which I have no control is punishing myself before the universe has decided whether I ought to be punished.” –Sherry Thomas

If you’re experiencing signs and symptoms of social anxiety disorder, consider reaching out to a healthcare provider for help. Social anxiety is treatable, and you don’t have to face it alone.

Substance Abuse and Mental Health Services Administration (SAMHSA) Helpline: Call 1-800-662-HELP (4357)

National Alliance on Mental Illness (NAMI) Helpline: Call 1-800-950-NAMI (6264)

National Suicide and Crisis Lifeline: 988

Chakra Breakdown: Name (Hindu Name) -  Color, Frequency, Affirmation

1. Root Chakra (Muladhara) - Red 396hz “I AM…”

Location: Base of the spine

Purpose: Represents stability, security, and our basic needs (food, shelter, safety).

Description: When balanced, we feel grounded, safe, and secure. We have a strong connection to the physical world.

Imbalanced: When imbalanced, we feel insecure, fearful, and anxious, experiencing instability in our life and trouble staying grounded.

2. Sacral Chakra (Svadhisthana) - Orange 417hz “I FEEL…”

Location: Just below the navel

Purpose: Governs creativity, pleasure, and emotions.

Description: A balanced sacral chakra opens us to creativity, pleasure, and emotional expression. We feel a healthy sense of intimacy and enjoyment in life.

Imbalanced: When imbalanced, this chakra causes emotional instability, blocked creativity, and issues with intimacy or experiencing pleasure.

3. Solar Plexus Chakra (Manipura) - Yellow 528hz “I DO…”

Location: Upper abdomen

Purpose: Represents personal power, confidence, and self-esteem.

Description: A balanced solar plexus brings a sense of control, confidence, and self-assurance. We feel empowered to make decisions and assert ourselves.

Imbalanced: When imbalanced, we may experience low self-esteem, lack of confidence, indecisiveness, or issues with personal power and control.

4. Heart Chakra (Anahata) - Green 639hz “I LOVE…”

Location: Center of the chest

Purpose: Governs love, compassion, and relationships.

Description: A balanced heart chakra fosters love, compassion, and connection with others. We feel open and capable of giving and receiving love.

Imbalanced: When imbalanced, we may feel disconnected, isolated, or unable to form emotional connections. It can lead to bitterness, lack of empathy, or difficulty trusting others.

5. Throat Chakra (Vishuddha) - Blue 741hz “I TALK…”