Are We Repressing, Suppressing, Denying, or Regressing?
This is a pre-edited excerpt from my upcoming book on social anxiety, tentatively titled A TOUGH LOVE AND COMMON SENSE APPROACH to Recovery from Social Anxiety.
Our deeply ingrained negative self-appraisal, provoked by social anxiety, can be emotionally challenging for our minds to manage. To neutralize this, we develop defense mechanisms, unconscious strategies designed to protect us from threats to our emotional well-being.
We deny, avoid, or compensate rather than identify the problem. We rationalize ourthoughts and behaviors, project them onto others, or displace them by kicking the dog.
Defense Mechanisms
When used as temporary safeguards, defense mechanisms provide an escape from situations that conflict with the self-image we create to sustain our mental stability. In fact, without defense mechanisms, we are susceptible to decompensation – a serious condition in which we are unable to cope with stress effectively, leading to a breakdown in our ability to function coherently.
Most defense mechanisms are healthy safeguards when dealing with transient trauma, but psychologically problematic when we persistently use them as strategies to avoid facing reality.
Recovery involves examining and analyzing how we exploit defense mechanisms to sustain our irrational thoughts and behaviors. By doing so, we become conscious of our escapisms and devise coping mechanisms to counteract them.
“Dr. Mullen is doing impressive work helping the world. He is the pioneer of proactive neuroplasticity utilizing DRNI – deliberate, repetitive, neural information.” – WeVoice (Madrid, Málaga)
Six defense mechanisms are particularly pertinent to social anxiety: compensation (overachieving to conceal our feelings of inadequacy), denial (refusing to acknowledge a problem), displacement (taking our frustrations out on others), dissociation (mentally distancing ourselves from unmanageable situations), projection (attributing our defects to others), and the associated triad of repression, suppression, and regression.
It’s the last three that we focus on in this writing.
Many confuse repression with regression. Repression is a process where we unknowingly suppress traumatic memories or thoughts that our minds find too challenging to handle. In psychology, repression refers to the process by which we prevent specific thoughts, memories, or feelings from surfacing into conscious awareness.
While repression may shield us from immediate distress, it’s crucial to understand that continuing exposure can lead to enduring psychological issues. These self-concealed memories and emotions, buried in our unconscious, subtly shape our thoughts and actions.
For instance, a repressed memory of a past failure could breed self-doubt in similar situations, or a buried traumatic event might introduce us to specific triggers without our conscious knowledge.
These events can stir up anxiety, stress, and depression, underscoring the profound and potentially long-term implications of repression on our mental health. It’s essential to address these issues to prevent them from developing into enduring psychological problems.
“It is one of the best investments I have made in myself, and I will continue to improve and benefit from it for the rest of my life.” – Nick P.
Suppression
Suppression is a voluntary form of repression. It’s a deliberate choice to subdue painful thoughts and memories to deal with them at a more appropriate time. This conscious control over our thoughts and emotions is a powerful tool in recovery, as it enables us to address and resolve the issues that have been temporarily suppressed.
Suppression and Dissociation
The distinction between suppression and dissociation in recovery is also essential to understand. Suppression is a conscious choice to postpone dealing with specific distressing thoughts and behaviors. Dissociation, as used in recovery, is a deliberate decision to mentally separate ourselves from the symptoms of our condition to address them dispassionately and objectively.
Understanding these nuances can provide a deeper insight into our psychological processes during recovery, making us more knowledgeable and better equipped to handle our emotional issues.
Repression and Denial
Repression is often confused with the defense mechanism, denial, in which we refuse to admit to unacceptable thoughts and behaviors, even with evidence to the contrary. Denial involves a conscious refusal to accept the truth.
For example, a person in denial about their addiction may disacknowledge their problem despite clear evidence. Repression, on the other hand, involves unconscious mental dismissal. It’s like the mind’s way of protecting us from overwhelming trauma by temporarily pushing it out of conscious awareness.
Repression and Regression
We often conflate regression with repression. Regression is reverting to an earlier or less mature stage of psychological development, where we feel safe from emotional conflict. Repression is a psychological attempt to unconsciously forget or block distressing memories, thoughts, or desires.
Both are psychological attempts to unconsciously forget or block distressing memories, thoughts, or desires. However, regression is a more severe psychological issue that requires specialized treatment, something a traditional recovery program does not adequately provide.
How do we identify the defense mechanisms we use to avoid dealing with our enduring or precipitating issues? We want to ask ourselves, are we repressing, suppressing, denying, or deliberately dissociating? The earlier stage of psychosexual development that identifies regression will require more specialized help.
It’s a bit like recognizing a familiar face in a crowd. You may not be able to explain exactly how you know, but you do. Similarly, we learn to recognize our defense mechanisms when we see them in action.
This suggests, correctly, that increased self-awareness is necessary to identify, comprehend, and accept our use of defense mechanisms to avoid facing the true nature of our traumatic thoughts and experiences. It’s important to note that during the recovery process, we learn specific coping skills that help reduce our mental and emotional reliance on defense mechanisms.
WHY IS YOUR SUPPORT SO NECESSARY AND ESSENTIAL? ReChanneling develops and implements programs aimed at (1) alleviating symptoms of social anxiety and related conditions and (2) helping individuals tap into their innate potential for extraordinary living. Our unique approach focuses on understanding personality through empathy and collaboration, integrating neuroscience and psychology. This includes proactive neuroplasticity, cognitive-behavioral modification, positive psychology, and techniques designed to rebuild self-esteem. Every contribution, no matter the size, supports individuals striving to make a positive change in their own lives and the lives of others. All donations go towards scholarships for groups and workshops.
INDIVIDUAL RECOVERY. The symptoms of social anxiety make it challenging for some to participate in a collective workshop. Dr. Mullen works one-on-one with a select group of individuals uneasy in a group setting. ReChanneling offers scholarships to accommodate the costs. What is missed in group activities is provided in our monthly, no-cost Graduate Recovery Group. In this supportive community, graduates interact with others who have completed the program. Contact ‘rmullenphd@gmail.com’.
Committing to recovery is one of the hardest things you will ever do. It takes enormous courage and the realization that you are of value, consequential, and deserving of happiness.
Overgeneralization, Jumping to Conclusions & Catastrophizing
This is a pre-edited excerpt from my upcoming book on social anxiety, tentatively titled A TOUGH LOVE AND COMMON SENSE APPROACH to Recovery from Social Anxiety.
Three closely aligned cognitive distortions are all derived from our compulsion to dramatize our conclusions about situations. Overgeneralization, jumping to conclusions and catastrophizing arethe engine, car, and caboose of our exaggerated reactions to common situations.
Let’s take an example from our social anxiety. We overgeneralize that a failed relationship means every other effort will generate the same negative response. We then promptly conclude that we will never experience a healthy relationship. The catastrophic belief is that we will become isolated and friendless, with multiple cats to keep us company.
These three closely related cognitive distortions are broad, unsubstantiated, and ostensibly inaccurate subjective projections. Here’s how we tell them apart.
“Dr. Mullen is doing impressive work helping the world. He is the pioneer of proactive neuroplasticity utilizing DRNI – deliberate, repetitive, neural information.” – WeVoice (Madrid, Málaga)
Overgeneralization
We overgeneralizewhen we drawconclusions that exceed what could be logically explained, usually applying statistics from a small sample size to a larger population.
The neighbor’s teenage son is a delinquent because most teenagers in this neighborhood are delinquents.
Overgeneralizing happens when we make exaggerated claims about something or someone without evidence. We make false conclusions based on limited or inaccurate information. Convinced that a negative experience or behavior applies to similar situations, whether or not the circumstances are comparable.
We assume an isolated behavior represents an entire group, which leads to stereotyping. We view a one-time incident as a never-ending pattern of regularity, disputing the potential for behavioral change. Moreover, we disregard evidence that disputes our findings.
Like filtering, where we ignore the positive and dwell on the negative, overgeneralization supports our SAD-induced tendency to assume the worst of an incident or behavior, usually due to prior experience. So ‘once’ becomes ‘many,’ ‘sometimes becomes always,’ and ‘possibly’ becomes ‘probably.’
For example, because the sushi made us ill, all East Asian restaurants are unhealthy.
These irrational conclusions prevent us from placing ourselves in similar situations where we assume a bad experience will repeat itself. Our automatic negative thoughts (ANTs) are usually overgeneralizations.
If we feel rejected at a social gathering, we may conclude, “I am undesirable. No one will ever like me,” which supports the likelihood that we will suspect and avoid future social situations
We overgeneralize when we claim that all politicians are corrupt or all priests are pedophiles based on small representations. Outlaw gangs often ride motorcycles. Therefore, the couple on the Harley-Davidson must be members of an outlaw gang. These are all instances of overgeneralization that we encounter in our daily lives.
Overgeneralization can make it difficult to establish and maintain relationships. Our condition makes establishing and maintaining relationships difficult, and they often fail, making us consider all potential relationships too risky. A mistake at work might repeat itself and lead to overgeneralizing our ineffectiveness, hindering our professional growth. This cycle of negative self-appraisal further damages our already fragile self-esteem.
Jumping to Conclusions
Jumping to conclusionsinvolves makingbroad and inaccurate conjectures that unsubstantiated by evidence.
The neighbor’s teenage son is a delinquent because he enjoys heavy metal.
When we overgeneralize, we infer that a single behavior or incident indicates a pattern. Jumping to conclusions occurs when we make a broad assumption based on a particular behavior or incident despite having evidence to the contrary. Most of the symptoms of our condition are examples of jumping to conclusions.
Our negative core beliefs and self-appraisal compel us to jump to conclusions. We assume that we will embarrass or humiliate ourselves during a situation because we feel stupid. We jump to the conclusion that no one will talk to us because the shame of our condition makes us want to hide. And we avoid companionship and intimacy because we jump to the conclusion that we are undesirable.
Jumping to conclusions implies we are telepathic and clairvoyant. Our projection of adverse outcomes makes us fortune tellers and mind readers. Fortune telling is a type of cognitive distortion where we predict adverse outcomes. We symptomatically focus on the worst-case scenario and the probability of disaster. We become faux mind-readers when we conclude we are subject to criticism and ridicule.
“It is one of the best investments I have made in myself, and I will continue to improve and benefit from it for the rest of my life.” – Nick P.
Catastrophizing
When we catastrophize, we assume the worst by imagining a situation potentially more disastrous than logic dictates.
The neighbor’s teenage son will do us harm because he is a delinquent who enjoys heavy metal.
Chicken Little was plucking worms in the henyard when an acorn dropped from a tree onto her head. She immediately assumed the worst. “The sky is falling, the sky is falling,” she clucked hysterically.
Catastrophizing compels us to conclude that the worst-case scenario has or will occur when specific things happen rather than considering plausible explanations. It is the irrational assumption that something is or will be far worse than reasonably probable. We prophesize the worst and twist reality to support our projection.
For instance, if our significant other has a bad week, we might conclude that the relationship is in jeopardy (external control), leading to behaviors that could instigate such an outcome. We catastrophize by convincing ourselves that divorce is imminent and we will never find love again.
If we receive a disappointing grade on a test, we may conclude that we will fail the course. Or catastrophize that we will never graduate. If our manager isn’t happy with how we performed a task, we might jump to the conclusion that we will not be promoted or convince ourselves that we will lose our jobs and will never work again.
If we experiencemigraines or abdominal pain, we might decide to rest up or see a physician if the pain continues. Convincing ourselves that we have a brain tumor or a ruptured appendix is catastrophizing.
Catastrophizing is not just a cognitive distortion; it’s paralyzing. It limits our interactivity and social engagement because we are on the cusp of disaster. Catastrophizing prevents us from trying new things and experiencing life to the fullest. It shuts out possibilities. It limits our ability to establish, develop, and maintain healthy relationships. Understanding the paralyzing effect of catastrophizing is the first step towards overcoming it and living a more fulfilling life.
One of the four central core beliefs associated with social anxiety and depression is our sense of helplessness. This perceived impotence, if left unchecked, can become a learned behavior developed through repetition and experience.
We express learned helplessness when we convince ourselves that if we lack control over some experience in the past, we will never have control over it. It’s crucial to recognize and address the self-destructive nature of our perceived impotence to regain control over our assumptions and conclusions.
To Encapsulate
Overgeneralization: The neighbor’s teenage son is a delinquent because most teenagers in this neighborhood are delinquents.
Jumping to Conclusions: The neighbor’s teenage son is a delinquent because he listens to heavy metal.
Catastrophizing: The neighbor’s teenage son will do us harm because he is a delinquent who enjoys heavy metal.
Solutions
The obvious suggestion is to stop blowing things out of proportion. That’s easier said than done, and given our condition, it’s prudent to repeatedly instruct our neural network to focus on common-sense thinking.
Recognizing the irrationality of these assumptions is the first step to challenging and changing them.When we overgeneralize, jump to conclusions, and catastrophize, we prophesize potential adverse outcomes and shape our behaviors to ensure they happen.
By devising rational explanations, we can break this cycle
Our desire for stability causes us to seek certainty and predictability. Our anxiety flourishes in fearful or unfamiliar situations. This is because our ‘fight-or-flight response,’ a natural reaction to stress, compels us to make rash and careless assumptions without considering other possibilities and perspectives.
It is essential to remain vigilant that cognitive distortions may support our twisted interpretations, such as believing ‘I’m a failure’ after a minor setback, and validate our irrational thoughts and behaviors, like avoiding social situations due to fear of judgment. Still, their inaccuracies perpetuate our anxiety and depression. By considering other possibilities and perspectives, such as ‘I may have made a mistake, but it doesn’t define me’ or ‘Others may not be judging me as harshly as I think’, we can challenge these distortions.
There are simple and obvious steps we can take to eliminate these distortions.
Justify our conclusions with evidence. What research and data support them? Do we truly know anything about the subject? What fears, experiences, and prejudices initiated these conclusions? Perhaps our obsession with rejection rejecting us compels us to attack first as a form of self-defense. This critical thinking is crucial in combating these emotional distortions.
Place ourselves in the shoes of those we subject to inaccurate and derogatory accusations. How do we feel when the tables are turned, as they invariably are when we succumb to our SAD-induced fears of criticism and ridicule?
Assess the situation and consider plausible explanations and other perspectives. Respond rationally rather than emotionally.We have the power to stop these negative thought patterns. We identify them, write them down, analyze their irrationality, and produce common-sense solutions.
Practice basic self-care. These irrational conclusions are more likely to materialize during periods of fatigue or stress. Basic self-care practices, such as getting enough sleep and eating properly, exercising regularly, connecting with nature, and taking time to reflect with gratitude on the positive aspects of our lives, can help us feel more emotionally balanced.
By prioritizing self-care, we show ourselves the care and attention we deserve, which can help manage unproductive thoughts.
Stop overthinking. When we overthink, we obsess, engaging in repetitive and unproductive thoughts. We make mountains out of molehills. Overthinking is a hindrance to personal development because it entails ruminating about our past habits and failures, whereas recovery is a here-and-now solution that will positively impact the future.
Thoughts are just thoughts. They are not facts or reality unless we make them so.
Compassion can help us see situations through the other’s perspective, reducing our tendency to distort the accuracy of the situation. Critical thinking will challenge our assumptions to avoid distorting our conclusions.
As we progress, we become acutely aware (identify, comprehend, and accept) our perverse idiosyncrasies. We recognize them in our behaviors and notice them in others. We identify them when we make unthinking and unfounded statements and observations.
WHY IS YOUR SUPPORT SO NECESSARY AND ESSENTIAL? ReChanneling develops and implements programs aimed at (1) alleviating symptoms of social anxiety and related conditions and (2) helping individuals tap into their innate potential for extraordinary living. Our unique approach focuses on understanding personality through empathy and collaboration, integrating neuroscience and psychology. This includes proactive neuroplasticity, cognitive-behavioral modification, positive psychology, and techniques designed to rebuild self-esteem. Every contribution, no matter the size, supports individuals striving to make a positive change in their own lives and the lives of others. All donations go towards scholarships for groups and workshops.
INDIVIDUAL RECOVERY. The symptoms of social anxiety make it challenging for some to participate in a collective workshop. Dr. Mullen works one-on-one with a select group of individuals uneasy in a group setting. ReChanneling offers scholarships to accommodate the costs. What is missed in group activities is provided in our monthly, no-cost Graduate Recovery Group. In this supportive community, graduates interact with others who have completed the program. Contact ‘rmullenphd@gmail.com’.
Committing to recovery is one of the hardest things you will ever do. It takes enormous courage and the realization that you are of value, consequential, and deserving of happiness.
This is a pre-edited excerpt from my upcoming book on social anxiety, tentatively titled A TOUGH LOVE AND COMMON SENSE APPROACH to Recovery from Social Anxiety.
A fallacy is a belief based on unreliable evidence and unsound arguments, as in the control fallacy, where we either believe someone has power and control over things that happen to us or (2) we hold that type of power over others.
The Fallacy of Fairness
The fallacy of fairness is a very relatable cognitive distortion. It’s the unrealistic assumption that life should be fair. This distortion, commonly associated with children who believe the world revolves around them, is a common trap for those of us experiencing social anxiety. We find ourselves irrationally convinced that we are constantly under scrutiny, the unfair focal point of everyone’s attention.
Human Concept of Fairness
It is human nature to equate fairness with how well our personal preferences are met. Our concept of fairness is based on how well others, institutions, and nature meet our needs, desires, and expectations. We know how we want to be treated, and anything that conflicts with that can seem unreasonable and distressing, generating anger, frustration, resentment, and other negative emotions.
“Dr. Mullen is doing impressive work helping the world. He is the pioneer of proactive neuroplasticity utilizing DRNI – deliberate, repetitive, neural information.” – WeVoice (Madrid, Málaga)
The Unrealism of Fairness
The belief that everything should be based on fairness and equality is a noble but unrealistic philosophy. We can strive for such things, but life is inequitable. People are self-oriented, and institutions are singularly focused on profits. Only nature is impartial.
Fairness is subjective. Rarely do two people agree on its application. However, the distortion is deeply ingrained in us, leading to irrational thoughts and behaviors.
It’s perfectly rational and normal to want things to work in our favor. However, expecting them to do so unfailingly is an extreme and unrealistic demand. As Grandpa wisely remarks in The Princess Bride, “Who says life is fair? Where is that written?”
Conditional Assumptions
We often base our concept of fairness on conditional assumptions, which allows us to avoid personal accountability. Conditional words and statements are contingent upon something else. For something to happen, something else must be implicated. A conditional clause is made up of two parts, a main clause and an “if” clause. An example is “If my teacher knew how hard I studied, she’d give me a passing grade.” The grade is contingent upon the teacher knowing how hard the student studied. Even if the teacher is aware of the student’s effort, studying does not guarantee comprehension, and grades are based on results.
Additionally, both the teacher’s grading and the student’s depth of study are subjectively determined. Fairness does not enter into the equation.
The experience of social anxiety is conditional. Something had to happen to create susceptibility to our condition., For example, “If my parents had treated me better, I wouldn’t have social anxiety disorder.” However, equating our condition to unfairness is futile and imprudent. Feeling sorry for ourselves or assigning blame impedes recovery, which is replacing negative thoughts and behaviors with positive ones.
“It is one of the best investments I have made in myself, and I will continue to improve and benefit from it for the rest of my life.” – Nick P.
Social Anxiety’s Indeterminate Causes
The causes of our condition are indeterminate. Scientists may have linked the serotonin transporter gene “SLC6A4” to social anxiety disorder, but anxiety is produced by polygenic traits controlled by multiple genes and supported by numerous other factors. Notwithstanding our desire to source our disorder, blaming is irrational, given the evidence.
Heaven’s Reward Fallacy
The fallacy of fairness is commonly associated with heaven’s reward fallacy, which is the unreasonable assumption that we will be equitably rewarded for our hard work and sacrifice. As Aaron Beck explains, heaven’s reward fallacy is the belief that some entity is keeping track of all our sacrifices and self-denial, for which we will be justly recompensed. Although heaven implies reward in the afterlife, we are emotionally vested in the here and now. When rewards don’t materialize, it can lead to an endless cycle of disappointment and bitterness.
While our kind and charitable deeds may be appreciated and reciprocated in this lifetime, it is unreasonable to presume that it will happen. If our expectations are unmet, emotional repercussions aggravate our social anxiety, leading to depression, animosity, and self-recrimination.
Unhealthy Motivations
Our expectations are real and visceral. Unreasonable expectations can lead to overcompensation, where we do more than is necessary or practical to please others. We become codependent, relying on others for our sense of self-worth and identity, often sacrificing our own needs in the process. This is what we mean by ‘unhealthy motivations.’ Our actions are driven by a need for external validation rather than our emotional well-being.
We can also become consummate enablers, justifying, encouraging, or contributing to someone else’s harmful behaviors to gain their favor and friendship. Rather than enforcing our boundaries, we allow ourselves to be bullied and taken advantage of, seeking affirmation and appreciation.
Set Reasonable Expectations
These two fallacies are rooted in our innate desire for recognition and acceptance. The naïve belief that all our efforts will be noticed, appreciated, or reciprocated, however, is an unreasonable expectation that will inevitably be unmet.
To set reasonable expectations, we must acknowledge that not all our efforts will be noticed or reciprocated. We learn to focus on our well-being and the intrinsic value of our actions, rather than seeking external validation.
Fairness in Relationships
Let’s consider our relationships. It is ingenuous to assume that our contributions to a relationship are always reciprocated. Remember, fairness is subjective. Our fear of rejection often compels overzealousness, which can be off-putting. Even if our giving is appreciated, expecting a satisfying and equitable return is unreasonable and can lead to resentment and disappointment, which suggests an unsustainable relationship
It is typical for individuals to hope for equity or reciprocation for their efforts. However, people and institutions are internally motivated, and nature is apathetic. Life is a crapshoot. By letting go of unrealistic expectations, we can devise logical resolutions and practical solutions, knowing that our emotional well-being is internally driven and should be determined, as little as possible, by external factors.
INDIVIDUAL RECOVERY. The symptoms of social anxiety make it challenging for some to participate in a collective workshop. Dr. Mullen works one-on-one with a select group of individuals uneasy in a group setting. ReChanneling offers scholarships to accommodate the costs. What is missed in group activities is provided in our monthly, no-cost Graduate Recovery Group. In this supportive community, graduates interact with others who have completed the program. Contact ‘rmullenphd@gmail.com’.
Committing to recovery is one of the hardest things you will ever do. It takes enormous courage and the realization that you are of value, consequential, and deserving of happiness.
Emotional Malfunction is Evidence of Our Humanness
The recognition that almost everyone will develop at least one diagnosable mental disorder at some point in their life should go a long way toward eliminating prejudices and disinformation about social anxiety and all mental illnesses. This is an updated version of my first guest post, published in November 2020.
There is an aphorism that circulates among mental health professionals.Question: Why do only 26% of people have a diagnosable mental disorder? Answer: Because the other 74% haven’t been diagnosed yet.
The original title of this writing used the word “dysfunction,” defined as “abnormal functioning.” However, recognizing that mental disorders are not rare but common and universal indicates normality. “Dysfunction,” then, has been corrected with “malfunction,” which means a failure to function typically or satisfactorily. “Mental illnesses are so common that almost everyone will develop at least one diagnosable mental disorder at some point in their life” (Reubens, 2017). We all experience emotional malfunction.
Why do we treat those experiencing social anxiety and other conditions with contempt, trepidation, or ridicule? We are hard-wired to fear and isolate things we do not understand, and we have been misinformed by history and the disease model of mental health. There are four common misconceptions about emotional malfunctions. They are (1) abnormal and selective, (2) a consequence of behavior, (3) solely mental, and (4) psychotic.
Deconstructing these misconceptions will, hopefully, foster awareness and reduce the stigma surrounding mental health issues.
“Dr. Mullen is doing impressive work helping the world. He is the pioneer of proactive neuroplasticity utilizing DRNI—deliberate, repetitive, neural information.” — WeVoice (Madrid, Málaga)
A Malfunction Is Abnormal or Selective
“Neurosis” is no longer used as a diagnosis and has been replaced by “anxiety disorder diagnoses.” However, the more familiar “neurosis” paints a picture, and I like its pigmentation.
A neurosis is a condition that negatively impacts our emotional well-being and quality of life but does not necessarily impair or interfere with normal day-to-day functions. It is a standard part of natural human development. . Roughly, one in four individuals experiences a “diagnosable” neurosis.
According to the World Health Organization (2019), nearly two-thirds of people who experience a mental disorder reject or refuse to disclose their condition. Mental disorders are common, undiscriminating, and impact us all in some fashion or another. This commonality should convince us that we are all in this together, and there is no justification for stigma or shame.
A Malfunction Is the Consequence of an Individual’s Behavior
Combined statistics prove that 89% of neuroses onset at adolescence or earlier. (ADAA, 2019a, 2019b; Baron et al., 1983; Bressert, 2019). Some, like PTSD and clinical narcissism, can onset later in life. The susceptibility to social anxiety, depression, and most other emotional malfunctions originates in childhood.
Most psychologists agree that this is a consequence of early childhood physical, emotional, or sexual disturbance. Many things can cause this. Perhaps parents are controlling or don’t provide emotional validation. Maybe the child is subjected to bullying or comes from a broken home. Behaviors later in life may impact severity but are not responsible for the onset. It is never the child’s fault, nor is it reflective of their behavior. This disputes moral models that we are to blame for our disorder (Corrigan 2006) or that it is God’s punishment for sin.
“It is one of the best investments I have made in myself, and I will continue to improve and benefit from it for the rest of my life.” – Nick P.
Emotional malfunction is not mental
Early civilizations viewed mental illness through the lens of supernatural forces and demonic possession. Hippocrates (4th C. BCE) and 19th-century diagnosticians examined the relative proportions of bodily fluids. Lunar influence, sorcery, and witchcraft were timeless culprits. In the early 20th century, it was somatogenic. (Farreras, 2020).The biological approach argued that neuroses are related to the brain’s physical functioning (McLeod, 2018, p. 1), while pharmacology promoted it as a chemical or hormonal imbalance. However, the simultaneous mutual interaction of all human system components—mind, body, spirit, and emotions—is required for sustainability and recovery.
The Emotionally Malfunctional are Psychotic
Surprisingly, the distinction between neurosis and psychosis is unclear to many. When someone sees, hears, or responds to things that are not actual, they are having a psychotic episode. Neurosis is a non-clinical term describing a spectrum of mental disorders that cause significant anxiety or distressing emotional symptoms. Few individuals experience psychosis (roughly 3.5% of the population). The balance of the population, ostensibly, experiences moderate and above levels of anxiety, stress, and depression (Folk, 2021). We are universally neurotic. Since most mental disorders are neuroses, we are all emotionally malfunctional to some extent.
The disease or pathographic model of mental health focuses on the history of deficit behavior. The American Psychiatric Association’s (APA) brief definition of neurosis contains the following words: distressing, irrational, obsessive, compulsive, dissociative, depressive, exaggerated, unconscious, and conflicts. The Diagnostic and Statistical Manual of Mental Disorders (DSM), published by the APA, uses words like incapable, deceitful, unempathetic, manipulative, difficult, irresponsible, and incompetent.
This ‘defective’ emphasis has been the overriding psychiatric perspective for over a century. The disease model is the chief proponent of the notion that the mentally ill are dangerous and unpredictable. This perspective leads us to distance ourselves and deem them socially undesirable, resulting in stigmatization. The irony is that we are them, and this societal implication is a cause for awareness.
The Family
Over one-third of family members hide their relationship with their malfunctional child or sibling to avoid bringing shame to the family. They are considered family undesirable, a devaluation potentially more life-limiting and disabling than the neurosis itself.
The Media
The media stereotypes neurotics as homicidal schizophrenics, impassive childlike prodigies, or hair-brained free-spirits. One study found that over half of U.S. news stories involving the malfunctional allude to violence, perpetuating these harmful stereotypes and shaping public perception. Psychologists argue that more individuals would seek treatment if psychiatric services were less stigmatizing.There are complaints of rude or dismissive staff, coercive measures, excessive wait times, paternalistic or demeaning attitudes, pointless treatment programs, drugs with undesirable side effects, stigmatizing language, and general therapeutic pessimism. (Henderson et al., 2014; Huggett et al., 2018). The disease model reinforces the power dynamics between doctors and patients. Clinicians deal with 31 similar and comorbid disorders, 400-plus schools of psychotherapy, multiple treatment programs, and an evolving plethora of medications. They cannot grasp the personal impact of the malfunction because they are too focused on the diagnosis.
A recent study of 289 clients in 67 clinics has revealed a startling truth -76.4% of them were misdiagnosed. This is not an isolated incident. An anxiety clinic, for instance, reported that over 90% of clients with generalized anxiety were incorrectly diagnosed. (Richards, 2019)These high misdiagnosis rates are a cause for concern, as they point to a systemic issue. Experts attribute this to the difficulty in distinguishing between different disorders or identifying specific etiological risk factors, a problem exacerbated by the DSM’s unreliable statistics. Even mainstream medical authorities have begun to criticize the validity and humanity of conventional psychiatric diagnoses (Kinderman, 2014).The National Institute of Mental Health believes traditional psychiatric diagnoses have outlived their usefulness and suggests replacing them with easily understandable descriptions of the issues. This is a call to action for all of us in the mental health field.
Because of the disease model’s emphasis on diagnosis, we focus on the malfunction rather than the individual. Which disorder do we find most annoying or repulsive? What behaviors contribute to the condition? How progressive is it, and how effective are treatments? Is it contagious? We derisively label the malfunctioning individual ‘a mental case.’
Realistically, we cannot eliminate the word ‘mental’ from the culture. Unfortunately, its negative perspectives and implications promulgate perceptions of incompetence, ineptitude, and unlovability. Stigma, the hostile expression of someone’s undesirability, is pervasive and destructive. It’s not just a word or a label-it’s a force that can shatter lives. Stigmatization is deliberate, proactive, and distinguishable by pathographic overtones intended to shame and isolate. 90% of persons diagnosed with a mental disorder claim they have been impacted by mental health stigma. Disclosure jeopardizes livelihoods, relationships, social standing, housing, and quality of life. This is the human cost of stigma, and one we cannot afford to ignore.
The disease model assumes that emotional distress is merely symptomatic of biological illness. The wellness model focuses on the positive aspects of human functioning that promote our well-being and recognize our essential and shared humanity. It’s a model that emphasizes what is right with us, not what is wrong. It’s a model that sees potential and determination, not incompetence and weakness. Recovery, under this model, is not achieved by focusing on our flaws; it is achieved by embracing and utilizing our inherent strengths and abilities. This is a model that can change the face of mental health care, and it’s a model we should all be excited about.
Benefits of the Wellness Model
Revising negative and hostile language will encourage the development of new, positive perspectives.
The self-denigrating aspects of shame will dissipate, and stigma will become less threatening.
A doctor-client knowledge exchange will value the individual over the diagnosis.
Recognizing emotional malfunction as a natural part of human development can lead to greater social acceptance and accommodation.
Recognizing that they bear no responsibility for the onset will revise public opinion, which currently suggests that people deserve their malfunction because it is a result of their behavior.
Emphasizing character strengths and virtues will positively impact self-beliefs and self-appraisal, leading to more open disclosure, discussion, and recovery/remission.
Recognizing proximity and susceptibility can help address the desire to distance and isolate.
Emphasis on value and potential will encourage accountability and foster self-reliance.
The impact of emotional malfunction begins in childhood; recovery is a long-term commitment. The wellness model creates a blueprint and then guides, teaches, and supports individuals throughout the recovery process by emphasizing their intrinsic character strengths and attributes, which generate the motivation, persistence, and perseverance necessary for recovery.
The adage, treat others as you want to be treated, takes on added relevance when we accept that we all experience some severity of mental disorders. Emotional malfunction is evidence of our humanness.
Farreras, I. G. (2020). History of mental illness. In R. Biswas-Diener & E. Diener (Eds), Noba textbook series: Psychology. Champaign, IL: DEF publishers. http://noba.to/65w3s7ex
Huggett, C., Birtel, M.D., Awenat, Y.F., Fleming, P., Wilkes, S., Williams, S., Haddock, G. (2018). A qualitative study: experiences of stigma by people with mental health problems. Psychology and Psychotherapy: Theory, Research and Practice, 91, 380–397 (2018). doi:10.1111/papt.12167
WHY IS YOUR SUPPORT SO NECESSARY AND ESSENTIAL? ReChanneling develops and implements programs to (1) mitigate symptoms of social anxiety and related conditions and (2) pursue personal goals and objectives – harnessing our intrinsic aptitude for extraordinary living. Our paradigmatic approach targets the personality through empathy, collaboration, and program integration utilizing neuroscience and psychology, including proactive neuroplasticity, cognitive-behavioral modification, positive psychology, and techniques designed to regenerate self-esteem. All donations support scholarships for groups and workshops.
INDIVIDUAL RECOVERY. The symptoms of social anxiety make it challenging for some to participate in a collective workshop. Dr. Mullen works one-on-one with a select group of individuals uneasy in a group setting. ReChanneling offers scholarships to accommodate the costs. What is missed in group activities is provided in our monthly, no-cost Graduate Recovery Group. In this supportive community, graduates interact with others who have completed the program. Contact ‘rmullenphd@gmail.com’.
Committing to recovery is one of the hardest things you will ever do. It takes enormous courage and the realization that you are of value, consequential, and deserving of happiness.
Neuroplasticity, the brain’s ability to reorganize itself by forming new neural connections throughout life, is the scientific evidence of our brain’s constant adaptation to stimuli. It’s what makes learning and registering new experiences possible. All noticed information notifies our neural pathways to restructure, generating a correlated change in behavior and perspective.
The power of neuroplasticity to significantly accelerate learning by deliberately compelling our brain to repattern its neural circuitry is truly inspiring. The deliberate, repetitive, neural input (DRNI) of information empowers us to proactively transform our thoughts, behaviors, and perspectives, creating healthy new mindsets, skills, and abilities.
Thanks to technological advances, researchers can now examine the brain’s dynamic and malleable inner mechanics more closely.
“Dr. Mullen is doing impressive work helping the world. He is the pioneer of proactive neuroplasticity utilizing DRNI – deliberate, repetitive, neural information.” – WeVoice (Madrid, Málaga)
Three forms of neuroplasticity are applicable.
Reactive Neuroplasticity
It’s important to understand that our brain’s response to most extraneous information is an involuntary reaction to stimuli we absorb without actively focusing on. Such as a car alarm, a flash of lightning, or the smell of freshly baked goods. Our neural network instinctively restructures itself in response to these events.
However, not all information registers in our neural network. Most information is neurally insignificant, meaning it does not trigger a significant response in our brain. This selective brain processing ensures that only the most relevant information is consciously noticed and processed.
This principle also applies to the constant stream of negativity we encounter with social anxiety. If our brain does not register this information, it does not activate or alert the receptor neurons. And, therefore, it does not negatively impact our neural network. Our brain maintains a functional mental equilibrium in the face of overabundant negativity.
Active Neuroplasticity
Active neuroplasticity, a process we consciously direct, is fostered through intentional activities such as creating, practicing yoga, and journaling. This unique ability allows us to replace self-destructive thoughts and behaviors by reclaiming and building upon our character strengths, virtues, attributes, and achievements. In doing so, we foster positive restructuring of our neural network.
Active neuroplasticity thrives on our contributions to others and society. The value of volunteering, providing support, empathy, and concern for those in need, promotes positive behavioral change. Engaging in altruistic and compassionate social behavior, such as teaching and performing random acts of kindness, significantly contributes to neural restructuring. Additionally, social interconnectedness, fostered through caring relationships, promotes the regeneration of our self-esteem.
Self-care is a vital element of active neuroplasticity. Prioritizing physical and emotional health, enhancing cognitive functions, and nurturing our spirit substantiates our value. While providing positive neurological stimulation, reinforcing the importance of self-care in our journey of self-improvement.
Proactive Neuroplasticity
Proactive neuroplasticity is a straightforward and rapid technique for neurological stimulation that we intentionally initiate to combat toxic information in our brain’s metabolism. It involves compelling our brains to shift from a dominance of negative thoughts and behaviors to a positive state through the deliberate, repetitive, neural input (DRNI) of productive information.
Consciously and repeatedly exposing ourselves to positive stimuli, thoughts, or experiences rewires our neural circuitry to promote positive neural restructuring. By acting proactively, we produce a positive shift in our neural network. Transforming our adverse thoughts and behaviors into healthy, productive ones.
Our brain is in constant flux, always realigning to new information. Neuroplasticity provides the potential for significant personal growth. Proactively stimulating our brain with deliberate, repetitive neural information accelerates and consolidates this process. Leading to a correlated change in thought, behavior, and perspective.
Each neural input of information causes a receptor neuron to fire, transmitting chemical and electrical energy from neuron to neuron throughout the nervous system. DRNI expedites this process. Multiple positive DRNI, such as positive personal affirmations (PPAs), cause multiple receptor neurons to fire, dramatically amplifying learning through synaptic neurotransmission.
“It is one of the best investments I have made in myself, and I will continue to improve and benefit from it for the rest of my life.” – Nick P.
Benefits of Neuroplasticity
The profound impact of neuroplasticity on our cognitive functioning is a fascinating area of study that continues to intrigue researchers and individuals interested in neuroscience. We know that neuroplasticity can provide beneficial growth in the brain areas associated with memory, learning, empathy, self-awareness, and stress regulation via the insula, hippocampus, and prefrontal cortex.
Neuroplasticity triggers long-term potentiation, strengthening neuron connections and generating more energy. It produces the BDNF gene, also known as Brain-Derived Neurotrophic Factor, that provides instructions for making a protein that helps regulate synaptic plasticity, crucial for improved cognitive functioning, mental health, learning, and memory. BDNF is a key player in neuroplasticity, as it promotes the growth and survival of neurons. And helps form new synapses, thereby enhancing learning and memory.
Abundant Neural Reciprocity
Our brain codes the health or toxicity of information into negative or positive electrical energy. The human brain, with billions of nerve cells or neurons, is a reservoir of energy multiplied millions of times and reciprocated in abundance.
The repetition of positive information accelerates and consolidates learning on a large scale. Hebbian learning describes how neurons learn by responding to information. Hebb’s rule of neuroplasticity states, “neurons that fire together wire together.” In other words, the more neurons communicate, the stronger the connection.
When multiple neurons wire together, they create more receptor and sensory neurons. Repeated firing strengthens and solidifies the pathways between neurons. Synaptic connections strengthen and consolidate when two or more neurons are activated contiguously.
The more repetitions, the quicker and more robust the new connection. The activity of the axon pathway is heightened, urging the synapses to increase and acceleratethe release ofchemicals and hormones. Conscious repetition of information correlates with more robust learning and unlearning.
Chemical Hormones
Increasing the activity of our brain’s axon pathways facilitates the transmission of chemical hormones. Including GABA for relaxation, acetylcholine and glutamate for enhanced memory, and norepinephrine for improved concentration. Endorphins act as pain relievers and stress reducers. Dopamine is associated with reward, pleasure, and motivation. And serotonin aids in mood regulation.
Our brain doesn’t think. It is an organic reciprocator that provides the means for us to think. It maintains our heartbeat, nervous system, blood flow, etc. And it also tells us when to breathe, stimulates thirst, and controls our weight and digestion.
However, our brain does not differentiate between healthy and toxic information. Thus, negative information receives the same neurotransmissions as positive. Focusing on constructive neural input is an essential component of recovery.
Scientists have meticulously identified over fifty chemical hormones in the human body. These hormones act as messengers, controlling our physiological functions such as metabolism, homeostasis, and reproduction. Their distribution is precise, and even slight changes in their levels can significantly affect our health and emotional well-being.
This underscores the importance of maintaining a balanced and productive lifestyle. By consciously exposing our neural network to positive stimuli, thoughts, or experiences, we can influence our brain’s hormonal transmissions. Promoting a healthy balance of these chemical messengers.
Fear and Anxiety-Provoking Hormones
Unmanageable stress triggers our amygdala, a key part of the brain’s limbic system responsible for processing emotions and memory. The amygdala then signals the brain stem’s hypothalamus and sympathetic nervous control systems. Our hypothalamus, the control center for many bodily functions, sends messages to the pituitary gland, a small structure at the base of the brain. In turn, the pituitary gland alerts the stress-provoking hormones like cortisol, adrenaline, and norepinephrine.
Our reactions to stress, including the familiar fight-or-flight response, are universal. When faced with a threat, our bodies prepare for action in various ways. The ‘fight’ response confronts danger, while the ‘flight’ response flees from it. These are two immediate reactions we may experience when overwhelmed by fear and anxiety-inducing hormones. They also accelerate our heart rate, increase blood sugar, suppress our immune system, reduce insulin production, and produce adrenaline, cortisol, and norepinephrine.
Other recently identified stress responses include freeze, which emotionally paralyzes us; fawn, which causes us to ingratiate ourselves; and flop, where we shut down entirely. Understanding our stress responses and the hormones that trigger them is crucial for managing our fears and anxieties.
Stress hormones are necessary and healthy in moderation, but destructive in excess. Cortisol helps regulate blood pressure and our circadian rhythm. Adrenaline relieves pain and boosts the immune system. Balanced amounts of these hormones are necessary for survival and beneficial to our overall health and emotional well-being.
Norepinephrine (noradrenaline) enhances alertness, arousal, and attention, impacting our mood and memory. Adrenaline regulates our metabolism, attention, and focus.
However, chronic stress causes a higher and constant influx of these hormones into our system, increasing the risk of health problems like heart disease and stroke, causing problems with memory, cognition, and sleep patterns, and contributing to our anxiety and depression.
Stress hormones are necessary and healthy in moderation, but can be destructive in excess. For example, cortisol helps regulate blood pressure and blood sugar levels, while catecholamines (stress transmitters) increase heart rate and blood flow, preparing the body for action.
Chronic high levels of certain stress hormones can negatively impact our physical and mental health, leading to short-term physiological and behavioral effects.
We can relate these chemical responses to our morning coffee consumption: a little is fine and can boost our mood and performance. However, consuming six cups of coffee can make us feel unbalanced and unhealthy.
Understanding our stress responses is crucial for managing our fears and anxieties. By learning about these reactions and enlisting coping mechanisms, we can take control of our stress levels, allowing us to navigate our stress more effectively and regain control.
Recovery builds on our strengths, virtues, and accomplishments. We don’t triumph in battle through incompetence and weakness, but rather through inherent and practiced skills and careful planning.
Reconciling Neural Negativity
But how can a consistent delivery of deliberate neural input, regardless of frequency, offset or counterbalance the overwhelming amount of negative information accumulated over decades? While no amount of positivity can completely offset years of adversarial activity, every deliberate, repetitive input of positive information incrementally alters our thoughts and behaviors and reframes our perspective.
Just as a single drop of water and a tiny grain of sand can erode mountains and transform the surface of the Earth, a deliberate neural input of positivity can erode the negativity of our thoughts and behaviors, transforming us into sources of strength and wisdom. This transformation is inevitable when we consistently choose to think positively. Now, imagine that single positive input multiplying a billion times through neural reciprocity.
As Turkish playwright Mehmet Murat Ildan beautifully puts it, ‘Without water drops, there can be no oceans; without steps, there can be no stairs; without little things, there can be no big things.”
When it comes to facing our fears, safety is paramount. Graded exposure, a form of systematic desensitization, ensures a gradual and secure approach. It allows us to confront our fears and anxieties in less threatening environments, reducing the risk of adverse outcomes. By establishing various recovery tools and techniques in a workshop environment, we can practice and repeat these mechanisms in off-site situations, ultimately easing their emotional impact.
Trajectory of Information
Neurons are the core components of our brain and central nervous system. Inside each neuron is electrical activity. Information stimulates or excites a receptor neuron, which fires, stimulating a presynaptic or sensory neuron via an axon or connecting pathway. Sensory neurons transmit information to the synapse at the postsynaptic cell’s or relay neuron’s junction. The synapse permits the neurons to interact. The neuron’s hairlike tendrils (dendrites) pick up the synaptic signal and forward that information to the soma or nucleus of the cell body.
Continuous electrical and chemical energy impulses engage millions of participating neurons, which transmit the electrical energy to millions of other neurons in multiple interconnected areas of our brain. Finally, the electrical energy converts back into information, and the motor neuron relays it to its appropriate destination–our ears, bladder, muscles, etc.
Cognitive information is compartmentalized into the areas of the brain associated with the distinctly human traits of higher thought, language, and human consciousness.
Every input of information, intentional or otherwise, causes a receptor neuron to fire. Each time a neuron fires, it strengthens the axon connection and the neural bond. DRNI expedites the process through deliberate repetition. An increase in learning efficacy arises from the sensory neuron’s repeated and persistent stimulation of the postsynaptic cell. Multiple firings dramatically accelerate and consolidate learning.
Motivating Personal Concerns
DRNI motivates personal concerns—improving life satisfaction and transforming ourselves to be the best we can be. We all know how difficult it is to change, remove ourselves from hostile environments, and break harmful habits that interfere with optimum functioning.
We’re physiologically hard-wired to resist anything that disrupts our equilibrium. Our inertia senses and repel change, and our brain’s basal ganglia resist any modification in behavior patterns. DRNI empowers us to assume accountability for our emotional well-being, productivity, and quality of life by proactively controlling information input.
Our neural network naturally adapts and restructures to information, whether reactive to unconscious experience or actively generated by our compulsion to engage and learn. Logic dictates that if our neural network learns from information, its deliberate, repetitive neural input enhances the process. If information naturally strengthens and consolidates neural connections to accelerate learning, repetition dramatically expedites the process.
Content of Information
So, what is the content of deliberate, repetitive neural information, how is it constructed, and what materials are helpful to its construction? The information at the core of DRNI is calculated and specific to intention. Are we challenging the negative thoughts and behaviors of our dysfunction? Are we reaffirming the character strengths that generate the motivation and perseverance to accomplish? What is our end goal? What is the personal milestone we desire to achieve?
The crucial element of DRNI is the content of the intention behind the information. The strength of the message correlates with its durability and learning efficacy.
Accepting the scientific validity of approaches that support DRNI empowers us to manage our anxiety and stress and pursue our motivating personal concerns. However, achieving recovery and personal concerns is not an overnight feat. While theoretically simple, proactive neuroplasticity is demanding due to the commitment and endurance required for the long-term, repetitive process of proactive neuroplasticity.
Just as tennis players don’t reach Wimbledon without years of practice, and pianists don’t perform at philharmonics without time at the keyboard, DRNI demands a calculated regimen of deliberate, repetitive neural information. We may have all the necessary tools, but they must be utilized. DRNI, while repetitive and tedious, does not yield immediate, tangible results, which can lead us to give up too soon in this age of instant gratification.
WHY IS YOUR SUPPORT SO NECESSARY AND ESSENTIAL? ReChanneling develops and implements programs to (1) mitigate symptoms of social anxiety and related conditions and (2) pursue personal goals and objectives – harnessing our intrinsic aptitude for extraordinary living. Our paradigmatic approach targets the personality through empathy, collaboration, and program integration utilizing neuroscience and psychology, including proactive neuroplasticity, cognitive-behavioral modification, positive psychology, and techniques designed to regenerate self-esteem. All donations support scholarships for groups and workshops.
INDIVIDUAL RECOVERY. The symptoms of social anxiety make it challenging for some to participate in a collective workshop. Dr. Mullen works one-on-one with a select group of individuals uneasy in a group setting. ReChanneling offers scholarships to accommodate the costs. What is missed in group activities is provided in our monthly, no-cost Graduate Recovery Group. In this supportive community, graduates interact with others who have completed the program. Contact ‘rmullenphd@gmail.com’.
Committing to recovery is one of the hardest things you will ever do. It takes enormous courage and the realization that you are of value, consequential, and deserving of happiness.
This is a pre-edited excerpt from my upcoming book on social anxiety, tentatively titled A TOUGH LOVE AND COMMON SENSE APPROACH to Recovery from Social Anxiety.
Tough Love
Tough love and common sense are the two pivotal standards of recovery from social anxiety. It is compassionate concern expressed rigorously and precisely to promote healthy and responsible behavior.
Tough love compels a sense of responsibility and self-reliance. Tough love sets boundaries,identifying for us what thoughts and behaviors are acceptable and what are not. Boundaries establish our identity and give us the power to shape our lives.
Tough love imposes consequences. We will not achieve our objectives if we fail to execute the work. The consequences manifest themselves in the perpetuation of our anxiety and depression.
“Dr. Mullen is doing impressive work helping the world. He is the pioneer of proactive neuroplasticity utilizing DRNI – deliberate, repetitive, neural information.” – WeVoice (Madrid, Málaga)
Common Sense
Common sense is the evident solution for the irrational thoughts and behaviors that maintain social anxiety. It is the ability to use sound judgment in making decisions. The characteristics and traits of social anxiety supersede common sense.
Goal and Objectives
The overarching goal of recovery is the remission of our social anxiety. The three objectives that support this goal are to replace our negative thoughts and behaviors with healthy, productive ones, produce positive stimulation to offset the abundance of negative information in our brain’s metabolism, and regenerate our self-esteem to reintegrate into society. Their strength is in their complementarity, meaning they combine to enhance or support each other.
Habits are difficult to break but not impossible. We are hardwired to resist anything that disrupts our thought patterns. Our brain’s inertia senses and combats change, and our basal ganglia repel modification. Our resistance to change must be shattered so that we can open ourselves to ideas and concepts, many of which are unfamiliar.
To consolidate and accelerate recovery, we must eliminate our tendencies to self-sabotage and view ourselves as victims. We must end self-prophesying disaster and failure, and our symptomatic self-centeredness. We must recognize the absurdity of shame for the onset of our condition. These common-sense behavioral modifications are challenging due to decades of negative self-appraisal and require a tough love, uncompromising approach.
We must cultivate an awareness of the symptoms and traits of our condition. We must know when, where, why, and how the condition affects us. Because we are not impacted equally. We are unique individuals with diverse experiences, environments, beliefs, needs, and aspirations, and our symptoms are highly subjective. Our condition is unlike any other emotional malfunction. Our recovery efforts are counterproductive until we understand and resolve the counterintuitive nature of social anxiety.
“It is one of the best investments I have made in myself, and I will continue to improve and benefit from it for the rest of my life.” – Nick P.
Neuroplasticity
Neuroplasticity, the brain’s incredible ability to adapt and reorganize itself, is a scientific certainty that must be accepted to compel a proactive regimen of deliberate and repetitive neural input.
The benefits of neuroplasticity are vast and inspiring. It enhances cognitive functioning, mental health, and memory. It accelerates the transmission of chemical hormones for relaxation, concentration, pleasure, and motivation while alleviating the fear and anxiety-provoking hormones. Neuroplasticity strengthens neuron connections, generating more energy and producing higher levels of proteins crucial for improved cognitive functioning. It aids in learning and emotional regulation.
Notwithstanding, the repetitive nature of proactive neuroplasticity can be tedious and does not yield immediate, tangible results. The endurance and self-reliance produced by tough love overcome our penchant for instant gratification.
Defense Mechanisms
Our SAD-induced adverse thoughts and behaviors are emotionally challenging for our minds to manage. We resort to defense mechanisms―unconscious and automatic psychological responses designed to protect us from our fears and apprehensions. We deny, avoid, and compensate rather than confront our problems. And we rationalize ourbehaviors, project them onto others, or displace them by kicking the dog.
These defense mechanisms include cognitive distortions – exaggerated or irrational thought patterns that distort reality to reinforce or justify our toxic thoughts and behaviors. Most are resolved by a common sense understanding of their irrationality, but the more unmanageable ones, such as shame, guilt, and resentment, require a touch love approach to break the cycle.
Social anxiety is a component of a negative trajectory that starts with childhood disturbance, is fostered by our core and intermediate beliefs, and produces negative self-appraisal that manifests in automatic and intrusive negative thoughts and behaviors.
We learn to identify and invalidate these destructive elements through a coalescence of cognitive behavioral therapy, positive psychology, Socratic questioning (who, what, when, where, how, and why), and individualized approaches. We devise calculated and automatic rational reactions and responses (ARTs) to offset their adversity. Destructive behaviors are examined, analyzed, and replaced.
Emotional Intelligence (EQ)
Individuals experiencing social anxiety ostensibly have a low EQ (emotional intelligence, which is the ability to manage and regulate emotions. Rational thinking is a faculty anathema to our condition. We compensate for this lacuna by emphasizing our left brain’s reasoning attributes to balance our right brain’s creative pursuits. Hemispheric synchronization is the collaboration of our brain’s left and right hemispheres to achieve optimal coherence, i.e., an analytical-emotional brain.
Cognitive reframing is a powerful tool that helps us identify, challenge, and replace distorted thought patterns with healthier, realistic perspectives. By reframing our fears and apprehensions, we foster a more optimistic outlook. Every situation has multiple perspectives, and by choosing to see the positive side, we can seize the opportunity for happiness and growth.
Coping Mechanisms are conventional psychological approaches that reduce the disquiet of intrusive and automatic negative thoughts, mitigate anxiety and fear-provoking hormones, and calm us in distressful situations. These mechanisms allow us to analyze our fears objectively and regulate our emotional responses.
These are common-sense solutions.
Relationships
In unambiguous terms, the desire for love and acceptance is at the heart of social anxiety. Our innate need for intimacy is no less dynamic than anyone’s; however, our impairment disrupts the ability to establish affectional bonds in almost any capacity, including platonic, intimate, familial, practical, and social.
Human connection is a vital element of emotional health. Extensive research shows that healthy social interaction bolsters our immune system, shields our brains from neurodegenerative diseases, and enhances our cognitive functions. Social activity triggers the release of chemical hormones that significantly boost our learning, concentration, pleasure, and motivation.
Self-Esteem
Reclaiming the inherent positive qualities of self-esteem mitigates our unpleasant, aversive, and undesirable emotions, such as disappointment when we don’t meet our expectations, sadness when we experience loss, fear when we face uncertainty, and anger when we feel wronged or threatened. By nurturing our self-esteem, we can better manage these emotions and maintain a healthier emotional balance.
Letting Go
Recovery requires letting go of our negative self-perspectives, expectations, and beliefs. It’s about freeing ourselves from the shackles of shame, guilt, and other hostile self-indulgences that keep us imprisoned in the past. This liberation opens our minds to new ideas and concepts.
We deserve to be happy. This means taking time for self-care, engaging in activities that bring us joy, and surrounding ourselves with supportive people who recognize our value and uplift us.
WHY IS YOUR SUPPORT SO ESSENTIAL? ReChanneling develops and implements programs to (1) mitigate symptoms of social anxiety and related conditions and (2) pursue personal goals and objectives – harnessing our intrinsic aptitude for extraordinary living. Our paradigmatic approach targets the personality through empathy, collaboration, and program integration, utilizing neuroscience and psychology, including proactive neuroplasticity, cognitive-behavioral modification, positive psychology, and techniques designed to regenerate self-esteem. No matter the size, every contribution supports someone striving to make a difference in their lives and those of others. All donations support scholarships for groups and workshops.
INDIVIDUAL RECOVERY. The symptoms of social anxiety make it challenging for some to participate in a collective workshop. Dr. Mullen works one-on-one with a select group of individuals uneasy in a group setting. ReChanneling offers scholarships to accommodate the costs. What is missed in group activities is provided in our monthly, no-cost Graduate Recovery Group. In this supportive community, graduates interact with others who have completed the program. Contact ‘rmullenphd@gmail.com’.
Committing to recovery is one of the hardest things you will ever do. It takes enormous courage and the realization that you are of value, consequential, and deserving of happiness.
Mental health misdiagnosis is a cautionary phenomenon. Even mainstream medical authorities have begun to “criticize the poor reliability, validity, utility and humanity of conventional psychiatric diagnosis (Kinderman, 2014). It is essential to understand the causes, symptoms, and impact of our social anxiety to avoid the likelihood of misdiagnosis and recognize that we know more about the effects of our condition than our clinicians.
Experts may have extensive knowledge of medications and treatment programs, but that expertise is useless if the client is misdiagnosed and mismanaged.
For example, the Anxiety Institute in Phoenix reports an estimated 8.2% of clients had generalized anxiety, but just 0.5% were correctly diagnosed (Richards, 2014).
Experts cite the mental health community’s difficulty distinguishing different disorders or identifying specific etiological risk factors due to the DSM’s failing reliability statistics. Imagine being treated for the wrong condition. A failure in psychological diagnosis is like being hospitalized for strep throat and losing a leg.
“It is one of the best investments I have made in myself, and I will continue to improve and benefit from it for the rest of my life.” – Nick P.
Symptom Variables
The DSM changes drastically from one edition to the next, even though psychiatrists support its credibility. One study on antisocial personality disorder (Lynam and Vachon, 2012) cites the concern that criteria are “added, removed, and rewritten, without evidence that the new approach is better than the prior one” (Stein et al., 2016). Another study points out that DSM-IV listed nine possible symptoms or traits for narcissistic personality disorder; DSM-V contains only two (Lynam & Vachon, 2012).
The massive number of revisions, substitutions, and changes from one Diagnostic and Statistical Manual of Mental Disorders to the next is never universally accepted. Psychiatrists, psychologists, and researchers specializing in or surviving by funding are justifiably protective of their territory. Even under the best circumstances, it is challenging to get a proper diagnosis.
Bipolar personality disorder, a psychosis, shares characteristics and symptoms with avoidant, social anxiety, obsessive-compulsive, and post-traumatic stress disorders. Psychologists cite the “substantial discrepancies and variation in definition, epidemiology, assessment, and treatment” of social anxiety (Nagata et al., 2015). Before my extensive studies, I was misdiagnosed with depression (including bipolar) and ADHD. Social anxiety was never considered, although I met nine of the ten criteria for the disorder.
The distinction between social anxiety and social anxiety disorder is in severity. The characteristics are the same. We are not all affected by the same symptoms.
“Dr. Mullen is doing impressive work helping the world. He is the pioneer of proactive neuroplasticity utilizing DRNI – deliberate, repetitive, neural information.” – WeVoice (Madrid, Málaga)
Comorbidity
A significant challenge in determining the impact of our condition are its comorbidities. Social anxiety disorder often coexists with other mental health conditions, which can complicate diagnosis and treatment.
The Anxiety and Depression Association of America (ADAA, 2019) and other experts report that many disorders are related to social anxiety, including major depression, panic disorder, alcohol abuse, PTSD (Koyuncu, 20190, avoidant personality disorder, generalized anxiety disorder, substance abuse, eating disorders (Vrbova et al., 2017), Schizophrenia (Cuncic, 2018), ADHD, and agoraphobia (Koyuncu, 2019).
Anxiety and depression are commonly comorbid. “Some estimates show that 60% of those with anxiety will also have symptoms of depression, and the numbers are similar for those with depression also experiencing anxiety”(Salcedo, 2018).
Anxiety and depression are commonly comorbid. “Some estimates show that 60% of those with anxiety will also have symptoms of depression, and the numbers are similar for those with depression also experiencing anxiety” (Salcedo, 2018).
Dependent personality disorder has characteristics and symptoms mirroring social anxiety, avoidant personality, and histrionic personality disorders (DPD, 2017). One misdiagnosis is bad enough, not to mention two, which can only result in worse treatment outcomes. Misdiagnosis can lead to inappropriate or ineffective treatments, which can worsen the symptoms or lead to additional complications. This is why accurate diagnosis is crucial for effective treatment and better outcomes.
Diagnostic Reevaluation
Thomas Insel, director of the National Institute of Mental Health, has been “re-orienting [the organization’s] research away from DSM categories, declaring “that traditional psychiatric diagnoses have outlived their usefulness” (Insel, 2013).
A program of recovery cannot be determined if the problem is misdiagnosed. A recent article in Scientific American (Kinderman, 2014) suggests replacing traditional diagnoses with easily understandable descriptions of the issues.
Social anxiety disorder is a challenging problem since its susceptibility begins in childhood, onsets roughly at age thirteen, and may not manifest until later in life. Ostensibly the most underrated and misunderstood emotional affliction, SAD is nicknamed the ‘neglected anxiety disorder.
Few understand its counterintuitive nature and even fewer know how to address it effectively. One must experience social anxiety to recognize its predictable negative trajectory that leads to self-destructive and adverse self-appraisal
Affected individuals may also not recognize their symptoms because of clinical and public misunderstanding (is shyness a symptom?), level of severity (social anxiety versus social anxiety disorder, and the diagnostic confusion between social phobia and social anxiety.
Inventories and Scales
There are clinically supported self-evaluation scales readily available on the Internet. These tools can help us estimate if we are on the spectrum of social anxiety. The SPS: Social Phobia Scale, for instance, is a 20-item self-report measure that gauges our fear of being scrutinized or observed during routine activities such as eating, drinking, and writing. It indicates the probability of experiencing social anxiety disorder in terms of none (0), mild (1), moderate (2), severe (3), or extreme (4).
The Social Interaction Anxiety Scale, commonly referred to as SIAS, is a 20-question, self-report measure specifically designed to assess the likelihood of experiencing social anxiety disorder. It can help to identify and understand our susceptibility or diagnosis.
The Social Avoidance and Distress questionnaire, a comprehensive tool comprising 28 statements about your feelings in social gatherings, is specifically designed to measure the anxiety we experience in social situations and the extent to which we avoid these situations.
However, there are caveats to the self-administration of these inventories. They are not as indicative of the severity of our social anxiety as they are of our current disposition. Notwithstanding, if your scores all point to social anxiety disorder, then you are likely diagnosable.
However, there is no easy test that can let someone know if there is a mental illness or if actions and thoughts might be typical behaviors of a person or the result of a physical illness.
How do we definitively determine the probability or extent of social anxiety? This is where professional guidance becomes crucial. Despite the potential for error in self-assessment, you can always rely on the symptoms and characteristics of social anxiety disorder provided by reputable sources like the Cleveland Clinic (2022), Mayo Clinic (2021), or this website (Mullen, 2024). If possible, consulting with an expert specializing in social anxiety can reassure you and provide the support you need. Many experts recommend someone who has experienced the condition and has the expertise to address it.
Etiology and diagnosis drive the disease model. Which disorder do people find most repulsive, and which poses the most threat? What behaviors contribute to the disorder? How progressive is it? How effective are treatments? Recognizing how these attributions affect treatment options is essential.
A simple list of people’s problems (properly defined) would have greater scientific validity and be more than sufficient as a basis for individual care planning and service design. We should focus on the character strengths that generate motivation and persistence toward recovery-remission, ensuring accurate diagnosis and treatment planning.
Self-diagnosis is a slippery slope, but a client armed with the knowledge of the traits and characteristics of their disorder and its impact will have a far better possibility of an appropriate diagnosis and treatment options. The DSM can be utilized for a more thorough analysis but should not be our only source.
The signs and symptoms of mental health issues vary widely in severity and frequency from person to person. That’s why it’s not always easy to determine if what you’re feeling is situational or whether it’s something persistent that may require professional help.
It’s important to know that mental health issues do not need to be “serious” for you to reach out for support.
If you or someone you know is experiencing a mental health, suicide or substance use crisis or emotional distress, reach out 24/7 to the 988 Suicide and Crisis Lifeline (formerly known as the National Suicide Prevention Lifeline) by dialing or texting 988 or using chat services at 988lifeline.org to connect to a trained crisis counselor. You can also get crisis text support via the Crisis Text Line by texting NAMI to 741741.
Koyuncu, A., İnce, E. , Ertekin, E., & Tükel R. (2019). Comorbidity in social anxiety disorder: diagnostic and therapeutic challenges. Drugs in Context 2019, 8. doi:10.7573/dic.212573;
Lynam, D. R. & Vachon, D. D. (2012). Antisocial Personality Disorder in DSM-5: Missteps and Missed Opportunities. Personality Disorders: Theory, Research, and Treatment, 3(4) 483– 495 (2012). doi:10.1037/per0000006
Stein, D. J., Fineberg, N. A., Bienvenu, O. J., Denys, D., Lochner, C., Nestadt, G., Leckman, J. F., Rauch, S. L., & Phillips, K. A. (2010). Should OCD be classified as an anxiety disorder in DSM-V? Depression and Anxiety, 6:495-506 (2010). doi:10.1002/da.20699.
Vrbova, K., Prasko, J., Ociskova, M., & Holubova, M. (2017). Comorbidity of schizophrenia and social phobia – impact on quality of life, hope, and personality traits: a cross-sectional study. Neuropsychiatric Disease and Treatment, 13: 2073-2083. doi: 10.2147/NDT.S141749
Zimmerman, M. (2012). Is there adequate empirical justification for radically revising the personality disorders section for DSM-5? Personality Disorders: Theory, Research, and Treatment. Personality Disorders. Oct;3(4): pp 444-57. doi:10.1037/a0022108
WHY IS YOUR SUPPORT SO IMPORTANT? ReChanneling develops and implements programs to (1) mitigate symptoms of social anxiety and related conditions and (2) pursue personal goals and objectives -harnessing our intrinsic aptitude for extraordinary living. Our paradigmatic approach targets the personality through empathy, collaboration, and program integration utilizing neuroscience and psychology including proactive neuroplasticity, cognitive-behavioral modification, positive psychology, and techniques designed to regenerate self-esteem. All donations support scholarships for groups and workshops.
INDIVIDUAL RECOVERY. The symptoms of social anxiety make it challenging for some to participate in a collective workshop. Dr. Mullen works one-on-one with a select group of individuals uneasy in a group setting. ReChanneling offers scholarships to accommodate the costs. What is missed in group activities is provided in our monthly, no-cost Graduate Recovery Group. In this supportive community, graduates interact with others who have completed the program. Contact ‘rmullenphd@gmail.com’.
Committing to recovery is one of the hardest things you will ever do. It takes enormous courage and the realization that you are of value, consequential, and deserving of happiness.
“I believe that a negative statement is poison. I’m convinced that the negative has power. It lives. And if you allow it to perch in your house, in your mind, in your life, it can take you over.” — Maya Angelou
Anxiety is a normal facet of life, and the typical individual accords it appropriate deference. People experiencing social anxiety personify their anxieties, dramatize them, and obsess about their negative implications.
We create mountains out of molehills, spending hours in tortuous anticipation of projected adverse outcomes. We beat ourselves up daily for our perceived incompetence and inability to function socially.
Social anxiety is the most common emotional malfunction in the U.S. after major depression and alcohol abuse, and the three conditions are commonly comorbid. A debilitating and chronic affliction, SAD wreaks havoc on the lives of those who experience it.
People impacted by its negative self-appraisal feel shame for their condition because it makes them feel inadequate and inferior. Shame is painful and incapacitating. It makes us feel powerless and acutely diminished. Shame compels us to hide and become invisible, withdrawing from the world and avoiding human connection.
Social interactions are clumsy, small talk is inelegant, and attempts at humor can be embarrassing. We self-prophesize criticism, ridicule, and rejection. Our symptoms are repressive and intractable, imposing counterproductive thoughts and behaviors. SAD establishes its authority through defeatist measures produced by inaccurate and unsound interpretations of reality.
Employing negative and self-defeating words and expressions exacerbates our condition because we are already symptomatically inclined toward negativity and adverse self-appraisal.
“Dr. Mullen is doing impressive work helping the world. He is the pioneer of proactive neuroplasticity utilizing DRNI – deliberate, repetitive, neural information.” – WeVoice (Madrid, Málaga)
Words Have Immense Power
Understanding the immense power of words is crucial. They can influence, encourage, and even heal. Words are not just a means of communication but a source of compassion, creativity, courage, and intimacy. They can evoke desire, emotion, fear, and joy. And most importantly, they can significantly lift our spirits, inspire our imaginations, or plunge us into despair. But with the right words, we can find hope and inspiration in our recovery journey.
Recovery from social anxiety and related conditions is not just about understanding and alleviating our irrational fears and anxieties. It’s a transformative journey toward self-empowerment. It’s about rebuilding our self-esteem and motivation. And rediscovering our inner strengths. It’s a challenging journey, but one that is full of growth potential and the promise of a brighter future.
Employing negative and self-defeating words and expressions exacerbates our condition because we are already symptomatically inclined toward negativity and adverse self-appraisal.
Replace or overwhelm our negative thoughts and behaviors with healthy, productive ones.
Produce rapid, concentrated positive stimulation to offset the abundance of negative information in our brain’s metabolism.
Regenerate our self-esteem and reintegrate into society through mindfulness and reinforcement of our character strengths, virtues, attributes, and achievements.
“It is one of the best investments I have made in myself, and I will continue to improve and benefit from it for the rest of my life.” – Nick P.
Negative Trajectory
Our journey towards negativity begins in childhood, where disturbances prompt the formation of our negative core and intermediate beliefs. These beliefs, in turn, establish the attitudes, rules, and assumptions that shape our self-beliefs and relationships with others and the world. We express these inaccurate self-beliefs in our behaviors and automatic negative thoughts.
Negative Overabundance
Negative words do not just influence us; we are consumed and conditioned by them. Some of us repeatedly use the exact unfortunate words, unconsciously reinforcing their power. The more we hear, read, or speak a word or phrase, the more it shapes our beliefs and attitudes.
Experts speculate that, by age sixteen, we have heard the word “no” from our parents roughly 135,000 times. This overabundance of negativity can have a detrimental effect on our mental health, supporting our feelings of helplessness and unworthiness.
Our brain accelerates and consolidates learning (and unlearning) through repetition. The illusory truth effect describes how repeatedly hearing the same false information compels us to accept it as accurate and truthful. Recognizing the harmful impact of words and expressions is a formidable step towards breaking free from their influence and fostering a healthier mindset.
Neural Negativity
Our neural network, the complex system of neurons in our brain, has structured itself around emotionally hostile information. It is not just the words we say out loud in criticism and conversations. The self-annihilating words we silently assign to ourselves are even more destructive. They drive our neural network to transmit chemical hormones that impair our logic, reasoning, and communication – neurotransmissions that adversely impact the parts of our brain that regulate our memory, concentration, and emotions.
Our overall recovery objective is to replace negative neural inputs with positive, productive ones. One of many effective coping mechanisms, positive reframing, is simply turning a negative perspective into a positive one. There are always multiple perspectives to any situation. While we may not control everything, we control how we react and respond, empowering us to choose a positive and productive path forward.
This strategy of positive expression helps us replace negative thoughts and behaviors and allows us to take control of our mental health journey, generating personal growth and empowerment. By embracing this approach, we pave the way for a brighter, more fulfilling future.
Negative Words Categories
We all have adverse thoughts and reactions. That’s the nature of being human. Those of us experiencing social anxiety disorder and related conditions carry an unfortunate abundance of negativity in our neural networks due to our negative trajectory and symptomatology, which refers to the pattern of negative thoughts and the symptoms of our condition. We must work harder than the non-afflicted to offset this abundance in our brains’ metabolism.
The Categories of Negative Words
Three categories or types of negative words and expressions concern us.
Negative Absolutes
Qualifiers
Pressure words.
These words can further our isolation and avoidance of relationships, devalue our commitment, and provoke our sense of incompetence and inadequacy.
It is essential and empowering to become mindful of and eliminate these types of words from our thoughts and vocabulary. This awareness and practice of mindfulness is not just a step but a necessary tool toward personal growth and improvement. By taking control of our language, we can boost our confidence and sense of empowerment.
Pressure Words like “should” and “would” dilute our commitment. Saying “I should start my diet” implies uncertainty and ambiguity. These expressions allow us to change our minds, procrastinate, and potentially fail. (We are either on a diet or will be on a diet.) The pressure stems from the guilt of ostensibly doing nothing (“I should’ve done that”). Compare “I shouldn’t drink at the office party” to “I will not drink at the office party.” We take control and feel confident in our decisions by making a firm commitment.
Negative Absolute Words and Statements
The impact of “won’t,” “can’t,” and the like is obvious. These are examples of negative absolute words, which are words that express a complete lack of possibility or potential. Consider the following two statements: “I won’t learn anything from that lecture” and “I always learn something.” Which one offers the probability we will attend? By avoiding negative absolute words, we open ourselves to possibilities. Other negative absolute words include “never,” “impossible,” and “every time.” (Every time I try…)
Conditional Wordsand Statements
Conditional words and statements are contingent upon something else. For something to happen, something else must be implicated. A conditional clause is made up of two parts, a main clause and an “if” clause. An example is “If my teacher knew how hard I studied, she’d give me a passing grade.”
Conditional words like “possibly” and “maybe” weaken our resolve and commitment. They originate in doubt and manifest in avoidance and procrastination. “Maybe I will clean my room” is not a firm commitment. Ask any adolescent. We gain clarity and feel more decisive in our commitments by eliminating these words.
Qualifying and conditional words or statements provide an excuse to deviate and obfuscate. “I will not drink at the office party” is a more robust commitment than “I will not drink at the party unless I get nervous.” Qualifying or conditional words and statements are pre-justifications for our lapses and failures. Other conditional words include “ought,” “might,” and “have to.” Example: “I might have won if only …”
The Word Hate
Some experts argue that the word or sense of hate has value in healing, particularly in the context of acknowledging and processing strong emotions. However, it’s important to remember that these sentiments and the word itself are often associated with rage, resentment, and fear, feelings we strive to manage and alleviate in recovery from social anxiety. Managing the word ‘hate’ is a crucial part of our emotional recovery process.
It’s easy to be uncomfortable with opposing views or beliefs, especially if they can be harmful. We may feel sorry for beliefs borne of ignorance. We may feel anger or disdain if disinformation perpetrates opinions (deliberate inaccuracy for personal gain). However, it is never profitable to hate them.
We reclaim our power by actively eliminating these negative words and feelings from our self-referencing thoughts and usage. This intentional activity prompts us to take control of our language and, in turn, our thoughts and behaviors. This process can lead to positive change and personal growth, allowing us to focus on more constructive and empowering ways of thinking and speaking.
WHY IS YOUR SUPPORT SO NECESSARY AND ESSENTIAL? ReChanneling develops and implements programs to (1) mitigate symptoms of social anxiety and related conditions and (2) pursue personal goals and objectives – harnessing our intrinsic aptitude for extraordinary living. Our paradigmatic approach targets the personality through empathy, collaboration, and program integration, utilizing neuroscience and psychology, including proactive neuroplasticity, cognitive-behavioral modification, positive psychology, and techniques designed to regenerate self-esteem. All donations support scholarships for groups and workshops.
INDIVIDUAL RECOVERY. The symptoms of social anxiety make it challenging for some to participate in a collective workshop. Dr. Mullen works one-on-one with a select group of individuals uneasy in a group setting. ReChanneling offers scholarships to accommodate the costs. What is missed in group activities is provided in our monthly, no-cost Graduate Recovery Group. In this supportive community, graduates interact with others who have completed the program. Contact ‘rmullenphd@gmail.com’.
Committing to recovery is one of the hardest things you will ever do. It takes enormous courage and the realization that you are of value, consequential, and deserving of happiness.
Because of its broad interpretations, shame must be contextually defined by social anxiety. Shame is a highly distressing self-critical emotion caused by our negative self-appraisal and sense of self-worth. Due to social anxiety’s attributions, it is the conclusion that something is wrong with us.
Externally, we are defined by prejudice and misinformation. Public opinion, the media, and mental health stigma contribute significantly to our negative self-evaluation. Internally, we feel shame for our susceptibility to our condition (albeit unwarranted) and for experiencing our symptoms.
Like our fears and apprehensions, we can alleviate shame by identifying and invalidating its causes.
First, we are not responsible for its onset because susceptibility occurs before we cognitively comprehend the causes. Second, if we are experiencing it, then we are subject to its symptoms in some form or another. Where is the shame in that?
Although they correlate and coexist, shame is not the same as guilt. Guilt is the response to doing something wrong, such as remorse for hurting someone. On the other hand, shame is the perception of being wrong, such as feeling unworthy or inadequate. Understanding this distinction can help us navigate our emotions more effectively.
“Dr. Mullen is doing impressive work helping the world. He is the pioneer of proactive neuroplasticity utilizing DRNI – deliberate, repetitive, neural information.” – WeVoice (Madrid, Málaga)
Shame and Social Anxiety
Shame can be painful and incapacitating. It can make us feel powerless and acutely diminished. When we feel shame, we want to hide and become invisible. We withdraw from the world and avoid human connectedness. Shame is a prevailing symptom of our social anxiety, and feeling shame aggravates our condition. Until we rationally respond, we remain caught in an endless cycle of shame that alienates our emotional well-being.
However, treating shame as an unhealthy emotion without considering the positive aspects of the experience is a missed opportunity for emotional growth. Feeling shame is a natural component of being human. It can be revealing, cathartic, and motivational, promoting growth and self-awareness.
One of the positive aspects of shame is our moral recognition and analysis of right or wrong. For example, feeling shame after realizing we’ve hurt someone can motivate us to make amends and improve our behavior.
What is unhealthy is feeling shame for feeling shame. It’s crucial to accept our shame and resolve it without adding insult to injury.
Social anxiety is a common, universal, and indiscriminate experience, impacting roughly one in four adolescents and adults. This knowledge can normalize the experience and reduce shame, making us feel less isolated and more understood.
While we are not responsible for the susceptibility and onset of our condition, feeling shame is justifiable in our unwillingness to do something about it. The onus of recovery is on us, empowering us to take control of our journey.
“It is one of the best investments I have made in myself, and I will continue to improve and benefit from it for the rest of my life.” – Nick P.
Defense Mechanisms
It is common for individuals experiencing social anxiety to go to enormous lengths to remain ignorant of SAD’s destructive capabilities as if, by ignoring them, they do not exist or will somehow go away. We hide behind defense mechanisms such as denial (refusing to acknowledge the problem), compensation (overachieving in other areas to mask the anxiety), and projection (attributing our anxiety to others).
Notwithstanding, none of these defense mechanisms, designed to protect us from our fears and anxieties, are effective in the long term. Irrational thought patterns perpetuate our anxiety and depression. Rather than justifying our toxic thoughts and behaviors, they reinforce them.
The shame (and guilt) of knowing that we can dramatically mitigate that which has made our lives unbearable, yet we refuse to acknowledge our condition or take advantage of recovery, is untenable. Resistance, subconscious or otherwise, propagates our shame and other negatively valenced emotions. Rather than protecting us, it aggravates our negative neural feedback.
Negatively Valenced Emotions
‘Valanced’ is a psychological term that characterizes specific emotions that adversely affect our daily lives. When left unresolved, these adverse emotions, including shame, guilt, and resentment, not only negatively impact our psychological and physiological health but also hinder our social well-being and obstruct recovery. It’s crucial to address these emotions to avoid further damage.
Unresolved Shame is Reckless
Holding onto shame is not just a burden; it’s reckless. It’s a sign that we’re not prioritizing our emotional well-being and quality of life. We have the power to change, but if we choose not to, we’re only hurting ourselves.
The dichotomy we find ourselves in is that social anxiety disorder compels us to view ourselves as helpless, hopeless, undesirable, and worthless. That is its function and how it sustains itself. However, if we take steps to confront these attributions, we reclaim our power and control, feeling empowered and in charge of our recovery journey.
Blaming is a cognitive distortion that shifts the focus away from assuming responsibility. Social anxiety paints an inaccurate picture of the self in the world with others. Recognizing how we use cognitive distortions as subconscious strategies to avoid facing certain truths is crucial to recovery. SAD drives our illogical thought patterns. Years of self-reproach for our negative thoughts and behaviors can be overwhelming.
Understanding the dynamics of external and internal blaming in social anxiety disorder can bring a profound sense of relief. The compulsion to blame others occurs when the self-destructive nature of our shame, guilt, and resentment becomes unmanageable to our consciousness.Trapped within social anxiety’s cycle of pejorative self-appraisal, we see ourselves as victims. A victim needs someone or something to blame.
External Blaming
External blamingis when we hold others accountable for things that are our responsibility. For instance, we might blame a friend for not inviting us to a social event, when in reality, our social anxiety prevented us from attending. This is a form of external blaming.
Our defense mechanisms impel us to hold others responsible for what we are unable or unwilling to manage emotionally. We convince ourselves that others are responsible for the traits and symptoms of our condition. We seek external accountability rather than accepting responsibility for our actions. Example: We fail an exam and blame it on the alleged bias of the instructor rather than taking responsibility for not studying.
We displace or project our anger and frustration onto others or cognitively distort our perspective to justify our toxic thoughts and behaviors. Rather than accept the reality of our symptoms, we hold ourselves, relationships, parents, and higher powers responsible. Only by responding and reacting rationally, can we regain control.
InternalBlaming
Individuals experiencing SAD have significantly lower implicit and explicit self-esteem than healthy controls. Explicit self-esteem is measured by what we say about ourselves. Implicit self-esteem is gauged by automatic responses, such as how we associate favorable or unfavorable words and feelings with ourselves.
Our sense of inadequacy and inferiority compels us to overcompensate by taking on responsibility for situations or circumstances that do not necessarily implicate us. A dinner guest seems less than enthusiastic. Rather than considering reasonable alternatives, we blame it on our cooking or hosting skills. If our roommate has a personal issue, we immediately attribute it to something we said or did.
Especially pervasive in social anxiety disorder, self-blaming is a highly toxic form of emotional self-abuse. Even when mindful that we bear no responsibility for its origins, we tend to blame our behaviors on perceived character deficiencies and shortfalls rather than the symptoms of our disorder. We blame ourselves for our lack of commitment or failure to follow through. We blame ourselves for our inability to achieve our goals and objectives.
SAD thrives on our self-disparagement. Our symptoms cause us to self-characterize as stupid, incompetent, or unattractive. We blame ourselves when we avoid interacting out of fear of rejection. We convince ourselves that our opinions are irrelevant and that our social skills are deplorable.
Committing to Recovery
Recovery and self-empowerment necessitate shedding our negative self-perspectives, expectations, and beliefs. It’s about opening our minds to new ideas and concepts. When we cling to shame, we’re trapped in the past and our negative self-beliefs. But when we release these burdens, we liberate ourselves and pave the way for a brighter, more hopeful future.
Recovery Goal and Objectives
Committing to recovery is a monumental task that demands immense courage and strength. It’s a realization that we are valuable, consequential, and deserving of happiness. Social anxiety, with its relentless and manipulative nature, often tries to thwart this commitment. But when we muster the courage to dedicate ourselves to recovery, we reclaim our power, and SAD loosens its grip on us.
The primary goal of recovery from social anxiety is the mitigation of our irrational fears and anxieties. We achieve this through a three-pronged approach.
Replace or overwhelm our negative thoughts and behaviors with healthy, productive ones.
Produce rapid, concentrated positive stimulation to offset the abundance of negative information in our brain’s metabolism.
Regenerate our self-esteem and reintegrate into society through mindfulness and reinforcement of our character strengths, virtues, attributes, and achievements.
Unresolved shame impedes these objectives. Rather than alleviating our fears and anxieties, it exacerbates them. Shame adds to our neural pattern of negativity rather than mitigating it. Instead of regenerating our self-esteem, it erodes it.
WHY IS YOUR SUPPORT SO NECESSARY AND ESSENTIAL? ReChanneling develops and implements programs to (1) mitigate symptoms of social anxiety and related conditions and (2) pursue personal goals and objectives – harnessing our intrinsic aptitude for extraordinary living. Our paradigmatic approach targets the personality through empathy, collaboration, and program integration utilizing neuroscience and psychology, including proactive neuroplasticity, cognitive-behavioral modification, positive psychology, and techniques designed to regenerate self-esteem. All donations support scholarships for groups and workshops.
INDIVIDUAL RECOVERY. The symptoms of social anxiety make it challenging for some to participate in a collective workshop. Dr. Mullen works one-on-one with a select group of individuals uneasy in a group setting. ReChanneling offers scholarships to accommodate the costs. What is missed in group activities is provided in our monthly, no-cost Graduate Recovery Group. In this supportive community, graduates interact with others who have completed the program. Contact ‘rmullenphd@gmail.com’.
Committing to recovery is one of the hardest things you will ever do. It takes enormous courage and the realization that you are of value, consequential, and deserving of happiness.
Social Anxiety: Underrated, Misunderstood, and Neglected
Social anxiety disorder (SAD) is culturally identifiable by our persistent fear and avoidance of social interaction and performance situations, which cause us to miss the opportunities that connect us with the world.
Notwithstanding our desire to recover, our feelings of helplessness, hopelessness, undesirability, and worthlessness convince us that we are not only broken but irreparable and unworthy of effort.
Recovery is Transformation
The difference between pre-recovery and recovery is immeasurable. Social anxiety steals our autonomy, hopes, and self-esteem. Recovery means regaining what has been stolen or lost. It realizes our strengths, virtues, and attributes. We become stronger and more confident, especially in controlling our lives and claiming our rights as valuable and consequential contributors to society.
Recovery is a transformation – a rigorous and dramatic change in form and nature. Through proactive neuroplasticity, we change the form and configuration of our neural network. Thought and behavior self-modification subverts the destructive nature of our negative self-appraisal. Being mindful of our assets and possibilities regenerates our self-esteem. Hence, our form and nature transform.
This writing contains thoughts and observations from my work with clients in seminars and workshops and my own recovery from social anxiety disorder. The quotes are from workshop graduates.
The ‘Neglected’ Anxiety Disorder
Social anxiety is ostensibly the most underrated and misunderstood emotional affliction. Nicknamed the ‘neglected anxiety disorder,’ therapists avoid it due to difficulty distinguishing its symptoms and identifying specific etiological and risk factors. Few understand it, and even fewer know how to address it effectively. One must experience social anxiety to recognize its destructive severity.
Anxiety is a normal facet of life, and the typical individual accords it appropriate deference. Those of us experiencing SAD personify our symptoms, dramatize them, and obsess about their negative implications. We create mountains out of molehills, spending our days in tortuous anticipation of our projected adverse outcomes. We beat ourselves up daily for our perceived incompetence and inability to function socially.
We feel shame for our condition because society inherently fears and loathes what it refuses to understand. Our unwarranted shame is painful and incapacitating. It makes us feel powerless and acutely diminished. It makes us want to hide and become invisible. It drives us to withdraw from the world and avoid human connection.
One client shares, “I spent high school trying to hide in every dark corner with a book in my face. I never once ate lunch in four years, and never once went to the bathroom in four years at my high school, for fear of having to interact with people.”
“Dr. Mullen is doing impressive work helping the world. He is the pioneer of proactive neuroplasticity utilizing DRNI – deliberate, repetitive, neural information.” – WeVoice (Madrid, Málaga)
Symptoms and Traits
SAD attacks on all fronts, delivering mental confusion, emotional instability, physical dysfunction, and spiritual malaise. Emotionally, we are depressed and lonely. In social situations, we sweat, tremble, mumble, and hyperventilate. Mentally, our thoughts are distorted and irrational. Spiritually, we define ourselves as inadequate and insignificant. Many of us suffer from depression and gamble with substance abuse to blunt the discomfort of our condition.
Our social interactions are clumsy, small talk inelegant, and attempts at humor embarrassing. We self-prophesize criticism, ridicule, and rejection. Social anxiety is repressive and intractable, imposing self-destructive thoughts and behaviors. It establishes its authority through defeatist measures produced by inaccurate and unsound interpretations of reality. “Anxiety has crippled me, locked me in a cage and has become my master.” ̶ Elizabeth G.
We fear the unknown and unexplored. We crave companionship but shun intimacy, fearing we will be rejected. We circle the block repeatedly before a social event to bolster our courage. Often, we end up in the bar around the corner. It is not our situational fears that destroy our lives; it is our inability or unwillingness to confront them.
Our neural network is a complex system of interconnected brain neurons continuously processing information in the form of thoughts, stimuli, and experiences. Over the years, our brain’s metabolism has been inundated with an overabundance of negative information.
Social anxiety traps us in a cycle of fear and apprehension, hindering us from leading a conventional life. Our dread of disapproval is so overwhelming that we avoid experiences that connect us with others and the world around us. We are unduly anxious about how others perceive us and how we express ourselves. This anxiety often extends for weeks before and after a situation as we fear the unknown and anticipate the worst.
Despite its distinct characteristics and peculiar tendency to make recovery attempts counterintuitive, understanding the predictable trajectory of social anxiety provides a framework for reversing its path of emotional destruction. By deconstructing the underlying causes, we mitigate its impact and pave the way for a brighter future.
“It is one of the best investments I have made in myself, and I will continue to improve and benefit from it for the rest of my life.” – Nick P.
Our Belief System
Our belief system, the foundation of our thoughts, feelings, and behaviors, shapes how we perceive and interact with the world. For those of us who experience social anxiety, our perceptions are unsound and our interactions unsophisticated. To alleviate our fears and anxieties, we must understand the negative trajectory associated with our condition.
Core Beliefs
Core beliefs are our most deeply rooted perceptions of ourselves and others, shaped by childhood and evolutionary experiences and driven by cognitive development. Positive core beliefs are adaptive—reasonable and pragmatic—while dysfunctional assumptions lead to negative self-appraisal, challenging relationships, and reduced positive outcomes. These beliefs tend to be rigid and absolute until we identify and deconstruct their negative impact on our emotional well-being.
When we fail to question our core beliefs, we tend to accept them as facts, ignoring contradictory evidence. It is essential to acknowledge that these beliefs are not absolute truths. Individuals experiencing social anxiety frequently create or interpret situations that reinforce these beliefs, leading to self-fulfilling prophecies.
By adopting a more critical and reflective approach, we can break free from this cycle and overcome cognitive biases—subconscious thinking errors that distort our interpretation of information.
Intermediate Beliefs
Intermediate beliefs, which serve as a bridge between our core beliefs and our automatic thoughts, are more conscious, flexible, and changeable. Like our neural networks, they develop based on our experiences and circumstances, and their adaptability allows them to be challenged and modified by new experiences and evidence.
For instance, if we hold the intermediate belief that others see us as foolish and incompetent, we will manifest these doubts in social or networking situations, drastically limiting our ability to take advantage of opportunities. Recovery focuses on regenerating self-esteem by reclaiming our character strengths, virtues, achievements, and attributes.
Automatic Thoughts
Automatic thoughts are rapid, involuntary mental or emotional responses influenced by our self-esteem, emotions, and psychological well-being. They emerge in response to situational triggers, offering immediate and unconscious interpretations of our intermediate beliefs, which have shaped our perception of ourselves and the world.
For instance, if we are frequently chosen last for high school events, we might develop the intermediate belief that we are unlikable, stemming from core beliefs of undesirability and worthlessness. Our situational automatic thought might be, “I will be left out.”
Conversely, if we are the popular girls’ volleyball team captain, our automatic thought might be, “I am awesome.” Understanding the unconscious nature of these thoughts can enlighten us and help us better understand our mental processes.
Let’s explore the causes that contribute to the predictable, negative trajectory of our social anxiety.
Childhood Disturbance
Childhood disturbance is a broad, generic term for anything that interferes with optimal physical, cognitive, emotional, or social development. It stems primarily from poor parental rearing, although socioeconomics and genetics can be contributing factors. The disturbance or trauma creates core beliefs of abandonment, neglect, insignificance, and other negative self-appraisals. The disturbance may be accidental or intentional, real or imaginary. It may be a one-time occurrence or a series of events. SAD senses vulnerability and sets the stage for possible susceptibility.
Our emotional vulnerability, a key factor in the development of social anxiety, is significantly influenced by our core and intermediate beliefs, which are shaped by our childhood environment and developed through influence, observations, and experiences. However, it’s important to note that vulnerability alone does not guarantee susceptibility to or onset of social anxiety. Many individuals remain unaffected, and the severity of SAD varies when it does occur.
SAD typically emerges around the age of thirteen. However, it can also surface later in life. The timing of when the disorder manifests is unique for each person, a key aspect of its nature. Generally, experts agree that susceptibility to social anxiety starts with childhood disturbance and onsets during early adolescence.
A situation is a specific set of circumstances, including the facts, conditions, and events that affect us at a particular time and place. Our focus is on situations that trigger our fears and anxieties. These situations are as diverse as social events, classroom settings, public swimming pools, and beauty salons. It’s important to understand that feared situations are as unique and personal as the individuals who experience them.
Anticipated situations are those we know in advance will provoke our fears and anxieties. They can be one-time events such as a job interview or social gathering, or they can recur, as in a classroom or daily work environment. In contrast, unexpected situations catch us by surprise, presenting stress-provoking incidents such as a plumbing issue, an unexpected guest, or losing a wallet.
By distinguishing between these two situations, we can better prepare ourselves to face either scenario, ultimately reducing discomfort and anxiety. We can pre-plan strategies to address our fears and negative thoughts in anticipated situations. For unexpected situations, assembling an emergency preparedness kit of practiced coping mechanisms is helpful and practical. We have the tools to manage these situations.
To identify our feared situations, we ask ourselves several questions: Where are we when we feel anxious or fearful? What activities are we engaged in, and what thoughts might arise? What specific aspects of the situation are problematic? How do we feel physically, intellectually, emotionally, and socially? What concerns or worries challenge us? What is the worst outcome we believe could happen? What do we imagine might occur? Who or what do we avoid due to these feelings?
Recognizing the patterns of behaviors we engage in to prevent or reduce anxiety is a crucial step in identifying and managing our fears. This awareness makes us more mindful of our thoughts and behaviors, helping us understand what situations need to be addressed and when we might be avoiding situations that could be beneficial and life-affirming for us to face.
Psychologically, a trigger is a stimulus that not only evokes distressful feelings or memories but also prompts an adverse emotional reaction or behavior. A trigger can originate from an incident, observation, memory, image, or the behaviors of others. Even sensory reminders of a disturbing or traumatic event can produce triggers.
Automatic Negative Thoughts
The acronym ANT stands for Automatic Negative Thoughts. ANTs are the immediate, involuntary, anxiety-provoking thoughts, emotions, and images that arise when we anticipate or react to a feared situation. Initially, we are more aware of our feelings than the thoughts causing them. ANTs reflect unpleasant and self-defeating expressions influenced by how we view ourselves, think others perceive us, and how we express these insecurities. ANTs originate from our negative core beliefs, which are supported by intermediate negative beliefs and the onset of our condition. These automatic negative thoughts surface when a situational trigger or series of triggers compels us to express our negative self-appraisal.
ANTs are not set in stone; they are patterns of thinking that we can actively reshape during recovery.
It is essential to recognize that our social anxiety is not our fault nor the result of aberrant behavior. We did not ask for it. We did not make it happen. It happened to us. We are not accountable for the hand we have been dealt.
We are, however, responsible for how we play the cards in our hands. The onus of recovery is on us. A recovery program supplies the tools, but we must take them out of the shed and put them to work.
Undoubtedly, this sociological model conflicts with moral models that claim our behaviors are responsible for our condition or that it is God’s punishment for sin. Those beliefs are, sadly, misinformed.
Acceptance
Social connectedness is a central criterion for emotional well-being. In unambiguous terms, the desire for acceptance is at the heart of our condition, but social avoidance and fear of intimacy challenge our ability to establish, develop, and maintain healthy relationships. We feel trapped in a vicious circle, restricted from living a productive life, alienated from our peers, and isolated from our families. Bryce S. writes: “I find myself very scared to open up, be honest, be intimate, and trust people … I guess I realized I’m starved for genuine connections.”
Cognitive Bias
Humans store information that is consistent with our negative beliefs. Even when inaccurate, these beliefs define our self-appraisal and worldview. By declining to question these beliefs, we create a cognitive bias that compels us to misinterpret information and experience. Even when we accept the irrationality of our fears and apprehensions, their emotional impact can be so significant that our attitudes, rules, and assumptions run roughshod over healthy, rational responses.
SAD in Recovery
How do we recover? We exponentially erode SAD’s negativity by deliberately compelling our brain to repattern its neural circuitry. We counter our fears and anxieties by rationally responding to the automatic negative thoughts that perpetuate them. We identify and process our defense mechanisms – those irrational thought patterns that twist our thinking and paint a distorted picture of ourselves and our world.
Proactive Neuroplasticity
Neuroplasticity is evidence of our brain’s constant adaptation to stimuli. Scientists refer to the process as structural remodeling of the brain. It’s what makes learning and registering new experiences possible. All information notifies our neural network to realign, generating a correlated change in behavior and perspective.
What is significant is our ability to dramatically accelerate and consolidate learning by compelling our brain to repattern its neural circuitry. The deliberate, repetitive neural input of positive information (DRNI) empowers us to transform our thoughts and behaviors, creating healthy new mindsets, skills, and abilities. Proactive neuroplasticity is not a matter of psychology, but rather a hard science.
Goal and Objectives
The primary goal of recovery from social anxiety is the moderation of our fears and anxieties. We achieve this through a three-pronged approach.
Replace or overwhelm our negative thoughts and behaviors with healthy, productive ones.
Produce rapid, concentrated positive stimulation to offset the abundance of negative information in our brain’s metabolism.
Regenerate our self-esteem and reintegrate into society through mindfulness and reinforcement of our character strengths, virtues, attributes, and achievements.
A one-size-fits-all recovery strategy cannot sufficiently address individual complexity. We are better served by integrating multiple traditional and non-traditional approaches developed through client trust, cultural assimilation, and therapeutic innovation. Our environment, heritage, conflicts, and associations reflect our wants, choices, and aspirations. If they are not given serious consideration, then we are not appropriately valued.
A coalescence of science, psychology, and philosophy is essential to capture the diversity of human thought and experience. The science of proactive neuroplasticity helps us restructure our neural network. Cognitive and behavioral mechanisms help us replace or overcome toxic thoughts and behaviors. Positive psychologies focus on reclaiming our strengths, virtues, and attributes. Philosophy, existentially defined, welcomes religious and spiritual insight.
The recovery process is theoretically simple but challenging due to the long-term commitment. We cannot replace self-destructive motivations and actions overnight. We are emotionally averse to change, and human physiology is hard-wired to oppose anything jeopardizing its equilibrium. Our brain’s inertia senses and repels change, and our basal ganglia resist modifying behavior patterns. That’s why habits are hard to break and resolutions are challenging to maintain.
Behavior modification is a concerted process by the client and workshop facilitator. Regenerating our self-esteem requires intense introspection and cognitive comprehension. Neural restructuring demands a tedious regimen that fails to deliver immediate tangible results, causing us to readily concede defeat in this era of instant gratification.
However, once we start down the path, our capacity for transformation grows exponentially. All learning and experience notify our neural network to realign, generating a continuous and correlated change in behavior and perspective. A comprehensive recovery program provides the tools and techniques. The decision to utilize them is on us, but remember, change is a continuous journey, not a one-time event.
The original article was posted on Lifesfinewhine, a trendsetting international website offering insight into mental health issues. Site producer P. J. Gudka was diagnosed with depression and generalized anxiety as a teenager. Research and self-reflection have given her a better understanding of mental health illnesses as well as the stigma that surrounds the topic. Her book, All the Words I Kept Inside is available at booksellers everywhere.
WHY IS YOUR SUPPORT SO NECESSARY AND ESSENTIAL? ReChanneling develops and implements programs to (1) mitigate symptoms of social anxiety and related conditions and (2) pursue personal goals and objectives – harnessing our intrinsic aptitude for extraordinary living. Our paradigmatic approach targets the personality through empathy, collaboration, and program integration utilizing neuroscience and psychology, including proactive neuroplasticity, cognitive-behavioral modification, positive psychology, and techniques designed to regenerate self-esteem. All donations support scholarships for groups and workshops.
INDIVIDUAL RECOVERY. The symptoms of social anxiety make it challenging for some to participate in a collective workshop. Dr. Mullen works one-on-one with a select group of individuals uneasy in a group setting. ReChanneling offers scholarships to accommodate the costs. What is missed in group activities is provided in our monthly, no-cost Graduate Recovery Group. In this supportive community, graduates interact with others who have completed the program. Contact ‘rmullenphd@gmail.com’.
Committing to recovery is one of the hardest things you will ever do. It takes enormous courage and the realization that you are of value, consequential, and deserving of happiness.
