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  • Q&A with Australian Health Practitioners

    How do I gain my sense of normality in everyday situations?

    Related Topics
    Depression Mental Health
    I am socially isolated.
    I have been depressed for quite a while, have seeked counseling before.
    I have been deluding a lot of circumstances lately.
    I have also been getting a lot of headaches.
    I am crying really badly at one point, and within an hour I am laughing and smiling again. This mood change is happening a few times a day.
    I am really hyper and restless at times.
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  • Dr Jennifer Barnes

    Psychologist

    I am a psychologist in private practice.I also lecture and supervise psychologists/psychology students at University.I work with clients who suffer from depression and anxiety. I … View Profile

    It sounds like there is more than just depression here. Make an appointment to see you local doctor and tell him/her about your symptoms. Then ask about a referal to see a psychologist, so that they can determine the nature of your problem. It is not necessary for you to continue to suffer alone. Once you and your psychologist have determined the nature of the problem, you can work together to solve these problems. Your GP should be involved in this process as there may be a physical reason, as well as a psychological one, for your symptoms.

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  • Grace Gonzalez

    Counsellor, Psychotherapist

    I am a counsellor with over two decades of experience working with non-for-profit organisations, private organizations, secondary education, community health services, and private practice in … View Profile

    The concept of normality can be defined different within different contexts, and world views.
    So an assumption that I can make for this example would be: how to create an environment where i can be as functional as possible given the difficulties faced with having social anxiety.
    Some of the things one can do to get through daily difficulties might be:
    Planning;
    Planning your activity in order to diminish fears
    Therefore you need to identify what the fear is. You might have consulted your counsellor already about this, if not, seeing one will assist in pin pointing what the fear really is.
    One example of planning can be identifying a ‘safety net’ : this could be a person you trust, an activity you can engage in while in the situation eg: if you are at a party or a gathering you might feel safer helping out with a particular thing.
    Breathing:
    It is good practice for anyone really to be aware of how your breath in and out, it is a good idea to practice feeling your inhaling and your exhaling and try to keep it at an average of 3 to 4 counts for each inhale and exhale (inhale will take 3-4 seconds, exhaling the same)
    Visualization:
    Visualization is something that even those who do not experience social anxiety practice in order to reach goals and improve in different areas of life. This ability is inherent in all of us and we do this when we dream. You can visualize while awake in order to become comfortable with things that make us uncomfortable.
    Visualization takes time so I would advise for this activity to be done, to begin with, in a safe familiar place where you can let go of any interruptions eg: phones, television, etc?
    A good practice is to visualize yourself in the activity that you feel anxious about. This can be followed by practical application in order to physically teach your body and your brain to feel safer. Through visualization you can teach yourself to become familiar with the unfamiliar and therefore more relaxed. Your counsellor can also assist you in making this practice common.
    Counselling/psychotherapy
    Counselling or psychotherapy will assist in dealing with anxiety at a deeper human level.
    This practice is about the client discovering the knowledge of their own lives which they had no idea they had. This can be very empowering as the client discovers and experiences a sense of knowledge and understanding about their own lives.

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