About 7% of the adult U.S. population has social anxiety disorder in any given year. The condition is the second most commonly diagnosed anxiety disorder, behind specific phobia.

Researchers don’t know for sure what causes social anxiety disorder, but risk factors such as a family history of social anxiety disorder or experiencing a traumatic social experience can increase the chances of developing it.

People with social anxiety disorder may spend weeks dreading certain functions or have physical symptoms such as nausea or a rapid heartbeat if they’re asked to speak in front of other people.

Fortunately, there is a range of treatment options. Healthcare providers may recommend therapy first followed by medication if symptoms continue.

Types of Social Anxiety Disorder

People with social anxiety disorder may fear different types of social situations. Because of this, researchers and healthcare providers typically separate people with the disorder into two groups.

Specific Social Anxiety Disorder

This type of social anxiety disorder is also called non-generalized social anxiety disorder. People with it tend to fear a limited range of social situations—usually ones that involve public speaking or performing, such as giving a presentation or acting in a play.

Generalized Social Anxiety Disorder

This is the more common type of social anxiety disorder. Generalized social anxiety disorder refers to an intense fear of almost all social situations. This type of social anxiety disorder typically begins earlier in life and tends to be more chronic and disruptive than specific social anxiety disorder.

Social Anxiety Disorder Symptoms

In general, people with social anxiety disorder feel severe anxiety at the prospect of being with unfamiliar people or of people scrutinizing them. These feelings, which are more intense than shyness or an introverted personality, most often develop in early childhood or adolescence but may also begin later in life.

People with social anxiety disorder might avoid certain places or worry for weeks—maybe months—before certain social events, even though they might know the fear may be irrational. Some experiences that may trigger anxiety include:

• Meeting new people, especially people in authority
• Being the center of attention, such as giving a speech or having to share something about yourself in a room full of people
• Going to a social events that involve strangers
• Attending parties
• Eating in public
• Using a public restroom

People with social anxiety often skip social events altogether, but it’s not always feasible to avoid the events. If you do have to attend an anxiety-inducing event or do something you consider embarrassing spur of the moment, such as talk about yourself, you may experience a range of physical symptoms, such as:

• Blushing
• Sweating
• Trembling
• Rapid heart rate
• Rigid body posture
• Nausea
• Soft spokenness
• Avoidance of eye contact

Children with social anxiety disorder may show different or additional symptoms. These include crying or throwing tantrums, as well as refusing to participate in class or peer activities like sports or birthday parties.

Anxiety Signs and Symptoms

What Causes Social Anxiety Disorder?

Social anxiety disorder occurs when a person has extreme anxiety about interacting with or being observed by others. Researchers don’t know the exact cause of social anxiety disorder, but they believe it results from a combination of factors.

One of them is having a genetic predisposition to developing the condition, which often runs in families. For one study, researchers who followed hundreds of sets of twins for more than a decade found that having genetic ties to the disorder increases your likelihood of social anxiety disorder.

Researchers also believe that certain personal experiences can bring on social anxiety disorder. These include:

• Having a parent that models anxious behavior in or before social situations
• Having an overprotective or abusive parent
• Experiencing a stressful social experience during childhood, like being bullied or clamming up during a public performance

Research has shown that people with social anxiety disorder may have an overactive amygdala, the part of the brain that releases stress hormones. But it’s unclear whether this causes the condition or develops as a result of it. Women are more likely than men to have the condition.

How Is Social Anxiety Disorder Diagnosed?

Social anxiety disorder often goes undiagnosed or gets misdiagnosed as depression. Most people with social anxiety disorder don’t seek treatment because they mistakenly believe their symptoms are just a part of their personality, not a medical condition that can be treated.

If you suspect you have social anxiety disorder, talk to a healthcare provider. They’ll likely ask for a detailed history of your symptoms. They may also review any other health conditions and examine you to rule out a physical issue.

A diagnosis means you meet the criteria for social anxiety disorder issued by the American Psychiatric Association’s Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5), which establishes the definition of mental health disorders. The DSM-5 criteria for social anxiety disorder are:

• Extreme fear or anxiety about one or more social situations that involve possible scrutiny by others
• The social situations almost always provoke anxiety
• Anxiety is out of proportion to the actual threat posed by the social situation
• Social situations are avoided or endured with intense fear or anxiety
• Anxiety causes significant distress or impairs functioning
• Anxiety lasts for at least six months
• Anxiety isn’t caused by substance abuse or another medical condition or mental disorder

Treatments for Social Anxiety Disorder

The goal of treatment is to reduce symptoms for better functioning leading up to and during social situations. A healthcare provider will make recommendations based on symptoms and their severity but will likely discuss two potential categories of treatment.

Psychological Therapies

Healthcare providers tend to try therapy first, especially among children. There are at least two types:

Cognitive behavioral therapy (CBT): This involves talking to a mental health professional to learn new ways of thinking about and responding to anxiety-provoking situations. Part of the treatment may include systematic desensitization or exposure therapy, a form of CBT in which patients are taught how to relax in social situations and then asked to gradually practice the techniques in real life.

Social skills training: For this type of therapy, people practice being in social situations through role play. They may do this in a group setting.

Online Therapy for Anxiety to Meet Your Every Need

Medication

Healthcare providers may suggest medication in addition to therapy. The most commonly prescribed medications are:

• Antidepressants: The most common antidepressants used to treat social anxiety disorder are selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinerphrine reuptake inhibitors (SNRIs). These take a few weeks to kick in and may cause minor side effects, such as headaches and nausea.
• Beta-blockers: These drugs control anxiety symptoms like sweating and rapid heart beat. They’re often the go-to choice for people who specifically fear speaking or performing in front of people. 
• Benzodiazepines: These powerful sedatives begin working right away, but some people might build up a tolerance and therefore increase their dependence on them. That’s why healthcare providers often recommend taking them only for short spurts.

How To Prevent Social Anxiety Disorder

There’s no proven way to prevent social anxiety disorder itself from developing, but it is possible to reduce the odds of experiencing anxiety if you have the disorder.

Therapies and medications you take as part of your treatment plan may keep anxiety at bay by helping you identify and change harmful thought processes, as well as by altering the way they physically react to social situations.

Introducing certain lifestyle habits can also help. For example, research has shown that regular exercise may boost mood and reduce anxiety levels. Other lifestyle changes that may ward off anxiety include: 

• Eating three meals a day
• Getting adequate sleep
• Reducing or avoiding caffeine and alcohol

Related Conditions

Research suggests that most people with social anxiety disorder also have another anxiety disorder, such as generalized anxiety disorder or panic disorder. Some people develop an anxiety disorder before they develop social anxiety disorder, while for others the reverse happens. One disorder that children may develop alongside social anxiety disorder is selective mutism, which is an inability to speak in certain situations.

Some people with social anxiety disorder may have other mental health disorders, such as depression. There’s also a higher chance of someone with social anxiety disorder having avoidant personality disorder, a mental health issue in which people feel deeply inferior to other people and avoid social situations because of it.

People with social anxiety disorder may depend on drugs and alcohol to help them cope with their condition or make social interaction more tolerable. This is especially true for people who have the generalized version of the disorder.

Living With Social Anxiety Disorder

If you have the disorder, you may feel lonely or socially isolated. Social anxiety disorder can have other profound effects on a person, interfering with aspects of life such as:

• Friendships and romantic relationships
• Educational achievement
• Earnings
• Ability to do day-to-day activities, such as buying groceries or getting a haircut

Although some social anxiety disorder symptoms may change over time, the disorder is unlikely to go away without treatment. Fortunately, treatment can significantly reduce symptoms and improve quality of life.

People with social anxiety disorder can help manage their condition by educating themselves about it, talking to friends and family about their feelings, and engaging in anxiety-busting activities such as meditation or exercise.

Whether you have occasional moments of anxiousness or a clinically diagnosed anxiety disorder, there's no one-size-fits-all approach to treating anxiety. In addition to the traditional therapy and medication, there are natural anxiety remedies available that may help ease certain symptoms.¹

Natural Remedies for Anxiety

From herbal supplements to mindfulness techniques, experts have been researching the role that natural remedies can play in treating anxiety symptoms like tension, worry, and rapid heartbeat.²

Chamomile

Research suggests that regular use of chamomile is helpful for reducing symptoms of moderate-to-severe generalized anxiety disorder (GAD). People with GAD may worry about everyday things to the degree that the worry interferes with their daily life. But participants of one study had an improvement in their GAD after taking three 500mg capsules of chamomile extract a day for several months.³

The long-term use of high-dose chamomile oral extract used in the study didn't seem to create safety concerns.³ While more research may be needed to know the exact quantity that is considered safe, it is generally believed that any amount used in tea, as well as any short-term oral supplementation, is safe.⁴

Negative side effects like nausea and dizziness are not common. But keep in mind that chamomile may interact with blood-thinning medications (warfarin) or drugs used to prevent organ transplant rejection (cyclosporine). Chamomile could also prompt an allergic reaction in people who are sensitive to pollens like ragweed.⁴

Acupuncture

Acupuncture is the practice of stimulating specific points on the body, usually by inserting thin needles into the skin. While it is not fully understood how acupuncture works, it has a history of being used to help with pain, headache, and side effects of cancer treatment.^5,6 Researchers are looking into what other conditions the practice can benefit, including anxiety.⁷ 

A review of 20 studies showed that acupuncture can reduce anxiety symptoms among those with generalized anxiety disorder. This is especially true in the first six weeks of treatment. During that time, acupuncture can work faster than other treatments, such as anti-anxiety drugs.⁸ 

Since all the studies in the review only included people with generalized anxiety disorder, more research is needed to determine whether acupuncture would be helpful for other anxiety disorders.⁸ 

Another review of studies suggests that acupuncture may ease anxiety symptoms among women receiving treatment for substance abuse as well as among women undergoing in vitro fertilization. While promising, more research is needed to say for certain what the effects would be on these populations.⁹

In both reviews, acupuncture was deemed safe. The key for safety is going to an experienced, trained practitioner who uses clean needles. If acupuncture is not performed correctly or dirty needles are used, there can be serious side effects.⁷ 

Lavender

Research has pointed to an improvement in anxiety symptoms after consuming or smelling lavender—especially before surgery and before and after chemotherapy.^10,11,12

Keep in mind that consuming lavender in tea or extract form could cause side effects like headache and constipation. It might also increase drowsiness when used with other sedative medications.¹³

Omega-3 fatty acids

Found in seafood, shellfish, and fish oil supplements, omega-3 fatty acids are needed to build brain cells and help with other basic functions.^14,15

The fatty acids might also have a positive impact on anxiety.¹⁶ Research reveals that omega-3 supplementation may help significantly reduce and prevent anxiety symptoms.^17,18 This is especially true for people who've been diagnosed with a specific disorder.¹⁷

Vitamin B

For decades, it's been understood that there's an association between vitamin B12 levels and anxiety symptoms. Newer research further suggests that it is not uncommon for people with anxiety to have low levels of vitamin B12. And so, it is believed that supplementation of vitamin B12 may help reduce or prevent anxiety symptoms.¹⁹

Vitamin B6 might ease anxiety as well. High-dose supplementation of the vitamin has been shown to reduce self-reported anxiety.²⁰ More robust research is needed to say for certain, but some studies have also shown that daily intake of vitamin B6 helps reduce a range of premenstrual syndrome (PMS) symptoms, particularly PMS-related anxiety.²¹

B vitamins are generally safe to use, but have the potential to interfere with some medications.²² Check with a healthcare professional to be certain before use.²¹

Movement

Exercise is beneficial for overall health, including mental health. The US Department of Health and Human Services’ Physical Activity Guidelines for Americans even acknowledges that a reduction in anxiety can be a benefit of regular exercise.²³

While it’s recommended that people get 150 minutes of moderate-intensity exercise per week, research shows that anxiety can be temporarily reduced immediately after even one exercise session.²³ In fact, just a five- to 10-minute session of aerobic exercise—like walking, cycling, or swimming—can begin to provide short-term anxiety symptom relief.²⁴ With continued regular exercise, long-term anxiety symptoms may decrease as well.²³

In addition, mindful movement practices, like yoga, are believed to have anti-anxiety effects.²⁵

Meditation

Meditation is one of many relaxation techniques focused on intentional breathing and the mind-body connection. It's often recommended as an add-on to clinical anxiety treatment plans.²⁶

By producing a deep state of relaxation, studies suggest that meditation may help reduce anxiety symptoms in people with diagnosed anxiety disorders.^27,28 There's practically zero risk involved in trying out a meditation session, as long as you're in a safe environment to close your eyes and zone out.

Journaling

Getting your thoughts out on paper might help your mind work through anxious feelings and relieve related symptoms.

A study found that one month of "positive affect journaling"—writing down positive feelings or emotions—resulted in less anxiety in people who had various medical conditions and experienced heightened anxiety symptoms. Additional research on how different types of journaling could help anxiety is likely needed before it's broadly recommended by experts.²⁹

L-theanine

L-theanine is an amino acid found in green tea but that is also available in supplement form.

One review of already-published research concluded that taking 200-400mg of L-theanine supplements a day reduced anxiety levels in people going through stressful situations. However, it is unclear how the effectiveness of L-theanine would change when it is consumed as part of tea.³⁰

Another study found one month's worth of L-theanine supplementation to be a solid natural anxiety remedy in healthy people.³¹

While these claims about L-theanine are acknowledged in guidance from the Anxiety & Depression Association of America, the organization notes that current evidence on L-theanine's anti-anxiety effects is limited.³²

Magnesium

Magnesium is a mineral found in foods like whole grains, leafy greens, and milk.³³ It is believed that its role in brain function may have an effect on anxiety.³⁴

One research review found initial evidence suggesting that magnesium supplementation could potentially reduce mild anxiety symptoms, generalized anxiety, and anxiety-related PMS symptoms. However, more studies are needed on the impact magnesium could have on anxiety symptoms more broadly.³⁵

More research is also needed on what form of magnesium is best for anxiety management. Magnesium lactate, magnesium oxide, and magnesium glycinate are all examples of magnesium supplements, but it still needs to be determined which type is most effective for anxiety.³⁶

Lemon balm

Lemon balm, an herb in the mint family, has long been considered to have calming properties.³⁷

While current research is limited, there is some evidence showing its positive impact on anxiety and mood.³⁸ For example, two separate studies found that consuming drinks infused with lemon balm had a positive anti-anxiety effect on people recovering from heart surgery and severe burns.^39,40

Summary

Experiencing occasional symptoms of anxiety is common. But for the estimated 19% of adults in the US who have a diagnosed anxiety disorder, the symptoms pervade everyday life.⁴¹

Fortunately, there are plenty of treatment options out there to help in either situation. Several of those options are natural anxiety remedies. While research seems promising, most natural remedies—namely those that are considered complementary and alternative—are not included in treatment guidelines for generalized anxiety disorder.³² So as experts continue to study the safety and efficacy of these approaches, you should check with a healthcare professional before incorporating any new supplements or practices into your routine.

If your anxiety symptoms are affecting your day-to-day life, contact the Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline at 1-800-662-4357 for support plus information on local resources and treatment facilities.

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11. Wotman B, Levinger J, Leung L, Kallush A, Mauer E, Kacker A. The efficacy of lavender aromatherapy in reducing preoperative anxiety in ambulatory surgery patients undergoing procedures in general otolaryngology. Investig Otolaryngol. 2017 Nov 8;2(6):437-441. doi: 10.1002/lio2.121.
12. Ozkaraman A, Dügüm Ö, Özen Yılmaz H, Usta Yesilbalkan Ö. Aromatherapy: The effect of lavender on anxiety and sleep quality in patients treated with chemotherapy. Clin J Oncol Nurs. 2018 Apr 1;22(2):203-210. doi: 10.1188/18.CJON.203-210.
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19. Todorov A, Chumpalova-Tumbeva P, Stoimenova-Popova M, et al. Correlation between depression and anxiety and the level of vitamin B12 in patients with depression and anxiety and healthy controls. J Biomed Res. 2017;10(2): 140-145. doi:10.1515/jbcr-2017-0023
20. Field DT, Cracknell RO, Eastwood JR, et al. High-dose Vitamin B6 supplementation reduces anxiety and strengthens visual surround suppression. Hum Psychopharmacol. 2022;e2852. doi:10.1002/hup.2852
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29. Smyth JM, Johnson JA, Auer BJ, Lehman E, Talamo G, Sciamanna CN. Online positive affect journaling in the improvement of mental distress and well-being in general medical patients with elevated anxiety symptoms: A preliminary randomized controlled trial. JMIR Mental Health. 2018;5(4):e11290. doi:10.2196/11290
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31. Williams JL, Everett JM, D’Cunha NM, et al. The effects of green tea amino acid L-theanine consumption on the ability to manage stress and anxiety levels: a systematic review. Plant Foods Hum Nutr. 2020;75(1):12-23. doi:10.1007/s11130-019-00771-5
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39. Soltanpour A, Alijaniha F, Naseri M, Kazemnejad A, Heidari MR. Effects of Melissa officinalis on anxiety and sleep quality in patients undergoing coronary artery bypass surgery: A double-blind randomized placebo controlled trial. Eur J Integr Med. 2019;28:27-32. doi: 10.1016/j.eujim.2019.01.010
40. Chehroudi S, Fatemi MJ, Isfeedvajani MS, Salehi SH, Akbari H, Samimi R. Effects of Melissa officinalis L. on reducing stress, alleviating anxiety disorders, depression, and insomnia, and increasing total antioxidants in burn patients. Trauma Monthly. 2017;4(22). doi: 10.5812/traumamon.33630
41. National Institute of Mental Health. Any anxiety disorder.

We all know the more fruits and vegetables we eat, the lower our risk for major diseases and the better our overall health is. But you can only eat so much produce in a day—at least when it’s whole. Blending your greens into a smoothie, on the other hand, affords you “the opportunity to sneak a lot of nutrition into a smaller volume of food,” Alix Turoff, registered dietician, personal trainer, and virtual nutrition coach, told Health.

Vitamix blenders are the cream of the crop, with a powerful motor and blades strong enough to pulverize the toughest of foods into liquid-smooth snacks, including soups, nut butters, and salad dressings. And during Amazon Prime Day, its iconic model, the Vitamix 5200, is on sale for $300—that’s a discount of over $100!

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The Vitamix 5200 rocks the brand's signature powerful motor, which can be carefully controlled to run at low speed to efficiently mince and chop, or turned all the way up to make a perfectly smooth juice. The aircraft-grade stainless-steel blades can truly cut through nearly any food, including ice and frozen fruit, and they don't dull over time.

While price doesn't always equal quality, Turoff points out that high-end blenders do tend to create a smoother end-product, which makes your smoothies, soups, and dressings taste a lot better. In turn, that means you're more likely to eat nutrient-rich food more often. And that goes for more than just delicious smoothies: Turoff says she loves using a high-quality blender to make other healthy foods like low-sugar salad dressings, vegetable-based soups, nut butters and milks, and healthy sauces that add flavor alongside nutrients, like pesto, salsa, or cashew cream sauce. You can even whip up healthier desserts like fruit sorbet or acai bowls.

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Other kitchen appliances can help you eat more nutrients or make healthy cooking easier, but the Vitamix 5200 acts as a blender, juicer, food processor, and immersion blender all in one. And it's ridiculously easy to clean—just blend a drop of dish soap with warm water—especially compared to a juicer.

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Now, we'll be the first to admit that even at the sale price, this appliance is no chump change. But this American-made machine from a family-owned company is meant to withstand the test of time (it even comes with a seven-year warranty), so the one-time investment will pay for itself.

Just ask the reviewers among the more than 5,000 five-star ratings: There’s a collective agreement that the Vitamix 5200 is “a very worthwhile investment,” with one reviewer pointing out the price “really is worth it” when you consider the amount of nutrients you can “comfortably put into your body” using this blender compared to eating produce whole.

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What really sets this blender apart, though, is how well it does its job. Reviewers call the Vitamix 5200 a “workhorse” of a blender, and a reviewer who used other brands said the Vitamix blends so well, that it’s like “sipping on tasty liquid velvet.”

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Miley, 28, reportedly took a long pause between songs at Milwaukee's SummerFest on September 18 and told her drummer and musical director that she thought she was having a panic attack.

Miley-Cyrus-Panic-Attack-on-Stage-GettyImages-1204740232 . "No matter how many life difficulties come your way, you battle through it. It's The Climb," another said.

Miley posted photos from the concert on social media, but didn't mention the panic attack.

Panic attacks can be a symptom of panic disorder, a condition that causes anxiety and is considered an anxiety disorder, according to the National Institute of Mental Health (NIMH). People with panic disorder have sudden and repeated attacks of fear called panic attacks that last for several minutes or longer, Health previously reported.

RELATED: 12 Anxiety Symptoms That Might Point to a Disorder

Panic attacks can happen at any time, and they can cause a strong physical reaction that can feel like a heart attack. Signs of panic disorder include:

• Sudden and repeated panic attacks of overwhelming anxiety and fear
• A feeling of being out of control, or a fear of death or impending doom
• Physical symptoms like a racing heart, sweating, chills, trembling, breathing problems, weakness or dizziness, tingly or numb hands, chest pain, stomach pain, and nausea
• An intense worry about when the next panic attack will happen
• A fear or avoidance of places where panic attacks have occurred in the past

While panic disorder is scary, it's usually treated with psychotherapy, medication, or both. With psychotherapy, a patient learns different ways of thinking, behaving, and reacting to the feelings that come on with a panic attack and ultimately learn to reduce the fear and anxiety that surrounds them.

Miley has always been outspoken about her mental health. On Variety's The Big Ticket podcast in June 2020, she said that she got sober after having surgery on her vocal cords—and it was partly inspired by her family history with mental health. "I've been sober sober for the past six months,'' she said. "At the beginning, it was just about this vocal surgery. … But I had been thinking a lot about my mother. My mom was adopted, and I inherited some of the feelings she had, the abandonment feelings and wanting to prove that you're wanted and valuable."

RELATED: What Is Panic Disorder—And How Do You Know if You Have It?

Miley also said that she looked a lot at her family history "which has a lot of addiction and mental health challenges."

"So just going through that and asking, 'Why am I the way that I am?'" she said. "By understanding the past, we understand the present and the future much more clearly. I think therapy is great."

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Witherspoon told Tracee Ellis Ross for Interview's summer cover that she needed to have hypnotherapy before she could start working on the project. Witherspoon specifically said she, "had hypnosis, I was so scared."

Reese Witherspoon Anxiety and Hypnosis for three weeks before I started," she continued. "There was the nudity, sexuality, and drug-use aspect, but also being alone on camera with no other actors."

Witherspoon said that she'd never been alone in scenes for days, noting that, "there were probably 25 days of the shoot where I had no other actor opposite me. It was just me and a camera and a backpack. I was like, 'Is this going to be so boring?'"

"I don't know if I'll ever work that hard again, but it changed me on a cellular level," Witherspoon said.

Witherspoon didn't go into the details of the hypnosis she underwent, but hypnotherapy is a thing-and there's even research to support its use. Here's what you need to know.

RELATED: I Tried a 'Mind Cleanse' and It Was Just the Emotional Detox I Needed

Hypnosis, aka hypnotherapy, is a trance-like state where you have heightened focus and concentration, according to the Mayo Clinic. It's usually done with the help of a therapist and involves using verbal repetition and mental images.

When people are hypnotized, they usually feel calm and are "able to dissociate their psychological response from their physical response," hypnotherapy researcher David Spiegel, MD, associate chair of Psychiatry & Behavioral Sciences at Stanford University and co-founder of the hypnotherapy app Reveri, tells Health.

Being under hypnosis "is like looking through the lens of a camera, but you're less aware of the context," Dr. Spiegel says, adding that it "allows you to experience things in a way that doesn't necessarily trigger the same emotional associations" as if you weren't hypnotized. Example: Under hypnosis, you may be able to mentally recount a terrifying presentation you had to give at work without actually feeling those scary emotions associated with the event.

RELATED: 5 Things You Should Never Say to Someone Having a Panic Attack

Does hypnotherapy work?

Hypnotherapy has been studied for several conditions, including irritable bowel syndrome (IBS), headaches, post-traumatic stress disorder, and yep, anxiety, according to the National Center for Complementary and Integrative Health.

But "one of the most common applications for hypnotherapy is anxiety treatment," Christine Deschemin, a certified clinical hypnotherapist and founder of the self-hypnosis app, UpNow, tells Health. Research on hypnotherapy for anxiety has been pretty specific, though, focusing on anxiety people feel before medical procedures or surgeries.

The results of randomized clinical trial published in the Journal of the National Cancer Institute focused on 200 patients who underwent a breast biopsy or lumpectomy for breast cancer. The patients were either assigned to receive routine anesthesia and "nondirective empathic listening" (basically a sympathetic ear) or a 15-minute pre-surgery hypnosis session. The hypnosis group used less of the pain management drugs propofol and lidocaine and still reported having less pain, nausea, fatigue, discomfort, and emotional upset post-op than patients in the control group. They were even in the operating room for an average of 10.6 minutes less than those in the control group. "Overall, the present data support the use of hypnosis with breast cancer surgery patients," the researchers concluded.

Another study, published in the journal Pain Research and Management, studied how anxious people were before and while receiving anesthesia for a dental procedure. The researchers found that the people who were hypnotized had a lower heart rate than those who didn't undergo hypnosis. "There may be an improvement in anxiety/pain control through hypnotic therapy," the researchers wrote.

While National Center for Complementary and Integrative Health says, "the overall evidence is not conclusive" when it comes to using hypnotherapy for anxiety, Dr. Spiegel says he's seen hypnotherapy work well for patients. "It's absolutely effective for reducing anxiety," he says. Deschemin agrees. "It is safe, non-invasive, and yields fast results compared to other therapies," she says.

Keep in mind, though, that cognitive behavioral therapy is considered a first-line treatment for anxiety-not hypnotherapy. The American Psychological Association also calls the practice of hypnosis or hypnotherapy "controversial" but says that, "most clinicians now agree it can be a powerful, effective therapeutic technique for a wide range of conditions."

Who benefits most from hypnotherapy?

If you struggle with anxiety, Dr. Spiegel says this is an option worth looking into. But-heads up-not everyone can be hypnotized.

"While most children are hypnotizable, about a third of adults aren't," Dr. Spiegel says. There are a few signs that you might be a good candidate, though. "People who tend to get caught up in a good movie and forget they're watching a movie and people who are good at using their imagination" are usually good candidates, he says.

Overall, though, Dr. Spiegel says that "anybody who is not immobilized with so much anxiety that they can't function cognitively can potentially benefit from hypnotherapy."

RELATED: It Took 2 Years of Suffering Panic Attacks Before I Finally Sought Help for My Anxiety

How to find a hypnotherapist

Remember: Hypnotherapy should not be your first attempt at mental health treatment. Your first step should, again, be CBT, which is considered a first-line treatment for anxiety. But if you've tried CBT and are looking to supplement your treatment a bit more, you may benefit from hypnotherapy.

Before you dive in, you'll want to make sure you use someone who is clinically licensed to practice in the field of mental health or medicine and who has also met requirements for hypnosis training. You can look for options at the websites of the American Society of Clinical Hypnosis or the National Board for Certified Clinical Hypnotherapists-the two major hypnotherapy organizations in the US.

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Now that the possibility of socializing with people is back on the table—or, at least, becoming more real every day—many are anxious about returning to pre-COVID gatherings. And despite the excitement that comes along with that, there's also a good chance you'll be a little freaked out by all that extra exposure.

Why This Side of the Pandemic Might Feel Even More Stressful , Young female model taking off her mask to prevent contagious diseases

It took your brain a while to process wearing a mask—and it’ll take it a while to process not wearing one

As restrictions continue to be lifted, thanks to the use of safe and effective vaccines against COVID-19, you'll probably find yourself near people outside of your pod, either by necessity (if your employer requires it) or by choice (if you choose to attend a friend's birthday gathering).

In these situations, it might take some time to retrain your brain not to worry about socializing with other unmasked individuals, Chivonna Childs, PhD, a clinical psychologist at Cleveland Clinic's Center for Adult Behavioral Health, tells Health. "We've become hyperaware of people around us," Childs says. "We feel like we've become the mask police: we don't know their condition, don't know if they're carriers. We're used to that now."

It took a lot of effort for your brain to adjust to the reality of the coronavirus pandemic, Dr. Ackrill adds, pointing out that you trained yourself to monitor those around you—and are now trying to convince your body that it doesn't need to worry about that anymore. "That's a lot of training for the brain—we've really made a habit of considering other human beings a danger," Dr. Ackrill says.

RELATED: COVID-19 Made It Impossible to Ignore Racial Disparities in Health Care. Here's What's Needed for Equity

We still don’t know what’s considered “safe” in the post-COVID world yet

It may seem like we've been dealing with COVID-19 forever, but it's still a very new virus—it's only been around for less than two years—and health experts are still trying to fully figure it out, even as the US continues the reopening process.

While the CDC has announced that it's fine for fully vaccinated individuals to go mask-free both outside and indoors, there's still many questions around how, or if, unvaccinated individuals will be differentiated—and how risky it is to simply take people at their word when they say they're vaccinated.

While experts are doing all they can to sort out how we can safely proceed, the uncertainty of the present moment might be adding to your anxiety about reentering society. "It's not even black-and-white yet what's safe—there's a lot of confusion," Dr. Ackrill says. This can have a real impact on your mental health, Shannon O'Neill, PsyD, an assistant professor of psychiatry, tells Health: "Uncertainty and not knowing what to expect can fuel anticipatory anxiety.

RELATED: Burned Out by COVID Caregiving, Health Care Workers Say It's Time to Fix the System. Is Anyone Listening?

You may want to dismiss the trauma and grief you’ve experienced over the last year—don’t do that

Think back to where we were at this time a year ago: there were no approved vaccines, and the death toll from COVID-19 in the US was climbing at a horrifying rate. It was extremely risky to enter public spaces that didn't require masks, and health experts were advising everyone to avoid making contact with anyone outside of their household. Now, most adults in the US have been offered a safe and effective COVID-19 vaccine, deaths from severe COVID are way down, and many people are able to see those outside of their immediate family without worry.

It's good news, of course, but it can be difficult to reconcile the current reality with what we grew accustomed to. "There's so many levels to this," Dr. Ackrill says. "We've witnessed grief; some people have felt it firsthand. There's a little bit of trepidation." She explains that we might feel hesitant to embrace the new post-vaccine reality, for fear that the suffering during the past year will lose meaning: "Does that mean all of this didn't mean anything? We didn't have a sense of closure, [and] our brains want things to mean something."

Childs echoes this, saying that the residual emotions of the pandemic aren't any less serious than the anxiety associated with a diagnosable mental health condition: "The trauma from being in COVID—it's really scary, and I kind of liken it to Post Traumatic Stress Disorder."

Among the emotions one might feel while reflecting on the tragedies of the last year is survivor's guilt, Childs adds. "That can be survivor's guilt not only in terms of someone lost their life, [but] someone lot their job, someone lost their house and I didn't. How can I be okay when so many people lost so many things? We feel guilty for being okay."

RELATED: COVID-19 Survivor's Guilt Is Real—Here's How to Cope With It

How to cope with the stress and anxiety you might be feeling right now

Needless to say, your brain will probably be processing a lot of feelings the first time you return to the office or head to a large concert or other community gathering—and you shouldn't necessarily ignore them, Dr. Ackrill says: "When you feel these feelings, I think it's really important to name them. [Ask yourself,] what's really going on for me? What do I need?"

After you've acknowledged what you're thinking and feeling, it might be helpful to make solid plans to counter the uncertainty of the present moment. If you're uncomfortable heading into a very large crowd, ask your friend how many people might be at the gathering, so you know whether you'll be comfortable attending. "Know your boundaries [and] limits ahead of time," Dr. O'Neill says. "Ask yourself, what are you willing to tolerate? Is it your group size, mask wearing, amount of time present? Then stick to that plan."

If you're struggling with a lack of closure for everything that's been lost over the past year, take some time to consider what you the pandemic taught you and what lessons you'll be taking away from it. "Take some time to reflect," Dr. Ackrill says. "What do you want it to mean to you? What do you want to take out of this before you enter the world again?" The pandemic, for example, could have taught you that your self-care routine needed some serious tweaking, and it gave you the space and time to make those adjustments in order to lead a healthier lifestyle. Assigning meaning to the suffering of the past year might make it easier to transition into the post-vaccine world, Dr. Ackrill adds.

There are also ways to combat survivor's guilt, especially now that we can more safely congregate with others, Childs says. If you feel guilty about coming through the pandemic relatively unscathed, you can volunteer for charities that help the homeless, or if you're experiencing survivor's guilt because you're alive, you can visit the gravesites of those in your community who lost their life to the virus. "We can have memorials, [and] we can still say our goodbyes," Childs says.

While there may be bumps in the road—each day in a post-COVID-19 society will be different—it might be beneficial to focus on the silver linings of the pandemic when you're feeling overwhelmed, Childs says. "If the pandemic has shown us nothing else: We're resilient," she explains. "Let's carry that forward."

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In an emotional Facebook post, Frazier wrote that she "witnessed a murder" a year ago. "Although this wasn't the first time, I've seen a Black man get killed at the hands of the police, this is the first time I witnessed it happen in front of me. Right in front of my eyes, a few feet away," she said. "I didn't know this man from a can of paint, but I knew his life mattered. I knew that he was in pain. I knew that he was another black man in danger with no power."

Darnella-Frazier-First-Public-Statement

Frazier detailed the anxiety she felt after Floyd's murder. "I couldn't sleep properly for weeks. I used to shake so bad at night my mom had to rock me to sleep," she said. "Hopping from hotel to hotel because we didn't have a home and looking over our back every day in the process. Having panic and anxiety attacks every time I seen a police car, not knowing who to trust because a lot of people are evil with bad intentions."

Frazier says that she holds the "weight" of the experience with her. "A lot of people call me a hero even though I don't see myself as one," she wrote. "I was just in the right place at the right time. Behind this smile, behind these awards, behind the publicity, I'm a girl trying to heal from something I am reminded of every day."

"Everyone talks about the girl who recorded George Floyd's death, but to actually be her is a different story," Frazier said, noting that her entire family was changed by the experience.

Traumatic events can be detrimental to the health and wellbeing of those who witness them. According to the Centers for Disease Control and Prevention (CDC), traumatic events can be marked by a sense of horror, helplessness, serious injury, or the threat of serious injury or death. They affect survivors, rescue workers, and friends and relatives of victims, along with those who have seen the event either firsthand or on TV.

RELATED: 5 Things You Can Do Right Now to Be a Better BIPOC Ally

Responses to a traumatic event—known as post-traumatic stress (PTS)—may vary, but they usually include feelings of fear, grief, and depression. A person may also have nausea, dizziness, changes in appetite and sleep pattern, and withdrawal from daily activities. These reactions are normal, Sanam Hafeez, PsyD, a neuropsychologist and teaching faculty member at Columbia University, previously told Health. The symptoms can last for weeks to months before people start to feel normal again, the CDC says.

Sometimes, however, that PTS doesn't go away so quickly and can turn into post-traumatic stress disorder (PTSD). "The American Psychiatric Association defines [PTSD] as a psychiatric disorder that can occur in people who have experienced or witnessed a traumatic event such as a natural disaster, a serious accident, a terrorist act, war/combat, rape, or other violent personal assault," said Dr. Hafeez. Only trained mental health counselor can officially diagnosed PTSD, he added.

"Even though this was a traumatic life-changing experience for me, I'm proud of myself," Frazier said. "If it weren't for my video, the world wouldn't have known the truth. I own that. My video didn't save George Floyd, but it put his murderer away and off the streets."

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"Throughout the pandemic, I've developed really bad agoraphobia," one person wrote on Twitter. "But today, I went out and went into a shop for the first time since lockdown first started. Really proud of myself for pushing past my fears."

"I've been on a walk every day for 4 days now—3 of them alone— despite my agoraphobia regressing over the last year & I'm very proud of myself," another said.

With agoraphobia popping up everywhere right now, from your Twitter feed to your Netflix queue, it's understandable you might have some questions. Here's a breakdown of the condition, as well as how it's treated.

RELATED: 5 Things You Should Never Say to Someone Having a Panic Attack

What is agoraphobia?

Agoraphobia is an intense fear and anxiety of being in places where it's hard to escape, or where help might not be available, according to MedlinePlus.

"Oftentimes, it manifests in being in a crowd, standing in line, or traveling on a bus or train," Bunmi O. Olatunji, PhD, associate professor of psychiatry at Vanderbilt University, tells Health.

Agoraphobia is a type of anxiety disorder, and it's often linked to panic attacks, Luana Marques, PhD, associate professor in the department of psychiatry at Harvard Medical School and associate director and director of research at the Center for Anxiety and Traumatic Stress Disorders Program at Massachusetts General Hospital, tells Health.

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What causes agoraphobia?

A more typical case of agoraphobia is when someone had a panic attack and then starts to be afraid of situations that might lead to another panic attack, Marques says. "If you were on a subway and had a panic attack, then you start to avoid the subway," she explains. "Then you start to avoid a lot of things, and that's when we get to agoraphobia."

There are people who just have agoraphobia without a panic attack link, Marques says, but the condition is more commonly tied to panic disorder.

Marques says it's "hard" to know why some people develop agoraphobia while others don't. "People have some vulnerability, and increased anxiety can make them more fearful," she says. "That can certainly make someone develop agoraphobia."

Continuing to avoid leaving the house can make agoraphobia worse, Alicia H. Clark, PsyD, author of Hack Your Anxiety, tells Health. "When you avoid something scary, it tends to get scarier," she says.

Olatunji agrees: "People experience a panic attack in a specific situation, and start to avoid that setting more and more. Before you know it, they're not leaving the house," he says.

RELATED: Alisha Boe Revealed She Had to Wear a Heart Monitor for 2 Weeks—Here's What Anxiety Had to Do With It

What are symptoms of agoraphobia?

There are a lot. MedlinePlus specifically lists these out:

• Being afraid of spending time alone
• Being afraid of places where escape might be hard
• Being afraid of losing control in a public place
• Depending on others
• Feeling detached or separated from others
• Feeling helpless
• Feeling that your body is not real
• Feeling that your environment is not real
• Having an unusual temper or agitation
• Staying in your house for long periods

Can the pandemic create more cases of agoraphobia?

Experts don't necessarily think that clinical cases of agoraphobia will increase, but they say that they expect more people will have some degree of anxiety about being away from home more.

"We have to be mindful of the fact that there is a great deal of resiliency in people's responses to stressful events," Olatunji says. "I wouldn't necessarily predict that we're going to see a significant increase in the cases of agoraphobia, but people who had agoraphobic symptoms pre-pandemic are really going to be the ones that will have a harder time coming back as things start to go back to normal."

Still, Clark says it's to be expected that plenty of people will feel anxious about getting out more. "The pandemic has normalized agoraphobia," Clark says. "Getting back to normal will require a bit of exposure therapy." Meaning, you may feel nervous to get out again more regularly, even if it's safe. "The trick is to stick with it and notice the anxiety diminishing with progressive exposure," she says.

RELATED: 17 Women Reveal What It's Really Like to Live With an Anxiety Disorder

But, if you find that you're trying to get out more and you're still struggling, he says it's time to consult a mental health expert for help. "There are very good treatments out there for agoraphobia," Olatunji says.

Treatment for agoraphobia focuses on helping you feel better and being able to live your life normally. It usually uses a combination of talk therapy, including cognitive behavioral therapy (CBT), and medication, like selective serotonin reuptake inhibitors (SSRIs), MedlinePlus says. In more extreme cases, sedatives or hypnotic drugs may be prescribed.

CBT for agoraphobia tries to encourage the patient to expose themselves slowly to situations that scare them, Marques says. "We recommend finding a way to approach a situation in a way that their body can handle," she says. Even a walk around the block can feel like a lot for some people with agoraphobia, so doctors may recommend doing a short walk with a friend, building up to something like lunch outside. "It's about creating situations that are lessening anxiety, and doing it often enough," Marques says.

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Actress-Alisha-Boe-Talks-About-Her-Anxiety-On-Instagram-GettyImages-1146394528

As Health previously reported, thinking you're having a heart attack could actually be a sign of anxiety. That's because palpitations, or feelings that your heart is pounding or racing, is a common symptom of a panic attack. Boe, who assured everyone that she is "completely fine and healthy," posted about her experience "to normalize the conversation around anxiety/panic attacks and have an open conversation."

RELATED: 13 Things That Can Cause Anxiety—And What You Can Do About Them

Her candid post definitely did help normalize the topic. The comments were filled with people sharing their own similar experiences: "First day of fourth grade wearing a heart monitor because you just have so much anxiety-I love this for us," The Baby-Sitters Club actress Malia Baker wrote. "IM HAVING THEM RN," All American actress Samantha Logan commented. "alisha i 100% feel you, i've taken myself to the hospital and countless doctors because i have thought i was dying. ekgs bc i thought i was having a heart attack so many times," photographer Taylor Giavasis wrote.

In response, Boe posted a note to her Instagram Story, saying "Love reading all these comments – anxiety sucks, especially when it manifests physically, but it is so validating to know so many others go through similar things. Tysm for sharing your experiences. 💞"

RELATED: It Took 2 Years of Suffering Panic Attacks Before I Finally Sought Help for My Anxiety

On top of sharing about her need to wear a heart monitor for two weeks, Boe also posted about what's been working for her lately when she feels a panic attack coming on or when she has anxiety. She listed these 4 steps:

People shared what's helped ease their anxiety and panic attacks in the comments, too. "I have a small group of people that I can call at any time to just talk to me and distract me or talk through my panic attacks," one person wrote. "Deep breaths, drink water, and tell myself it's just a panic attack," someone else shared.

Overall, people were thankful for Boe for revealing her experiences and creating a space for people to share, including fellow actress Kerris Dorsey, who commented, "this is so beautiful and helpful ️"

To get our top stories delivered to your inbox, sign up for the Healthy Living newsletter

Actress-Alisha-Boe-Talks-About-Her-Anxiety-On-Instagram-GettyImages-1146394528

As Health previously reported, thinking you're having a heart attack could actually be a sign of anxiety. That's because palpitations, or feelings that your heart is pounding or racing, is a common symptom of a panic attack. Boe, who assured everyone that she is "completely fine and healthy," posted about her experience "to normalize the conversation around anxiety/panic attacks and have an open conversation."

RELATED: 13 Things That Can Cause Anxiety—And What You Can Do About Them

Her candid post definitely did help normalize the topic. The comments were filled with people sharing their own similar experiences: "First day of fourth grade wearing a heart monitor because you just have so much anxiety-I love this for us," The Baby-Sitters Club actress Malia Baker wrote. "IM HAVING THEM RN," All American actress Samantha Logan commented. "alisha i 100% feel you, i've taken myself to the hospital and countless doctors because i have thought i was dying. ekgs bc i thought i was having a heart attack so many times," photographer Taylor Giavasis wrote.

In response, Boe posted a note to her Instagram Story, saying "Love reading all these comments – anxiety sucks, especially when it manifests physically, but it is so validating to know so many others go through similar things. Tysm for sharing your experiences. 💞"

RELATED: It Took 2 Years of Suffering Panic Attacks Before I Finally Sought Help for My Anxiety

On top of sharing about her need to wear a heart monitor for two weeks, Boe also posted about what's been working for her lately when she feels a panic attack coming on or when she has anxiety. She listed these 4 steps:

People shared what's helped ease their anxiety and panic attacks in the comments, too. "I have a small group of people that I can call at any time to just talk to me and distract me or talk through my panic attacks," one person wrote. "Deep breaths, drink water, and tell myself it's just a panic attack," someone else shared.

Overall, people were thankful for Boe for revealing her experiences and creating a space for people to share, including fellow actress Kerris Dorsey, who commented, "this is so beautiful and helpful ️"

To get our top stories delivered to your inbox, sign up for the Healthy Living newsletter