Overcoming Social Anxiety: Practical Tips

Strategies to Manage Social Anxiety in Daily Life

Social anxiety can quietly erode your sense of identity, especially after trauma—but what if you could reclaim who you are with small, practical steps each day?

What You'll Learn:

• Why social anxiety often intensifies following traumatic experiences.
• Personal insights and real-life examples illustrating the challenges of reclaiming identity post-trauma.
• Easy-to-follow strategies including breathing exercises, grounding techniques, and gradual exposure.
• How humor and moments of levity can reduce anxiety and support identity reconstruction.
• Effective ways to build routines and set healthy boundaries that ease anxiety over time.

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Social anxiety might feel overwhelming, but with consistent practice and a supportive community, daily life can become manageable and even enjoyable again. Share this episode with someone who could use a bit of encouragement, and let's make sense of this sh*t together.

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Episode Transcript

Speaker 1 (00:00):
Hey, it's Fabian here and you're listening to anxiety. Let's
make sense of this shit. Today, we're diving into a
topic that affects so many of us, whether we realize
it or not, the struggle to reclaim our sense of
identity after going through a traumatic experience, and how social
anxiety can make that journey even tougher. Sometimes trauma comes

(00:21):
in a sudden flash. Other times it builds up slowly
over weeks, months, or even years. But regardless of how
it takes shape, one thing tends to remain the same.
There's a feeling that the self we used to know
has changed in ways we never expected. That shift can
make it hard to see ourselves as the person we
once were, or, in many cases, as the person we

(00:43):
want to become. It's as though we're staring at a
puzzle where some of the most important pieces are missing
and we have no idea where to find them. The
added layer of social anxiety complicates this picture further because
it can make us doubt our own ability to connect
with others while we're in such a vulnerable state. What

(01:03):
does it actually mean to reclaim your identity? It starts
by acknowledging what parts of you feel lost, then figuring
out how to piece them back together in a way
that resonates with who you are today. Trauma can leave
us feeling exposed, uncertain, and hesitant to engage with the
world in the same way we used to. We might

(01:24):
question our value, worry about judgment from others, or fear
that people will only see our pain and not the
person we truly are. That's where social anxiety sneaks in
and begins to magnify every uncertainty, turning everyday interactions like
grabbing coffee with a friend or speaking up in a
meeting into potential mind fields of worry. Through the course

(01:47):
of this episode, we're going to explore exactly how these
elements play off each other. When anxiety sinks its hooks in,
it doesn't just tell us we might be awkward or
say the wrong thing. It insists that our work earth
is on the line every time we open our mouths
or show our faces. And that's a heavy load to carry. Now,
if you're already dealing with the aftershocks of trauma, you're

(02:10):
probably feeling fragile. The last thing you need is an
additional layer of tension. Whenever you have to be around
other people. Yet that's so often the reality. The mind
goes into overdrive, creating these complicated scenarios in our heads
about how we'll be perceived. Will they think we're broken
because of what we've been through, will they judge us

(02:32):
if we're not bouncing back quickly enough, or maybe they'll
dismiss our feelings altogether. These fears can become so loud
that avoiding social situations starts to look like a solution,
even though deep down we might crave genuine human connection.
The tricky part is that avoidance often leads to isolation,

(02:52):
and isolation can intensify the feelings of being cut off
from your true self. That's why it's so sortant to
approach both the trauma recovery process and the social anxiety
it often triggers with compassion and clarity. By the end
of this episode, my hope is that you'll see paths forward,
even if they're small steps at first, that can help

(03:15):
you gradually piece your identity back together. You might be
wondering what strategies we'll be talking about. We'll touch on
some practical tips to help you navigate day to day life.
These include breathing techniques, simple ways to ground yourself and
gentle approaches to rebuilding self trust. We'll dig into why
it's not just about being brave, but about understanding your

(03:37):
own emotional landscape and responding to it with care. Yes,
it can feel like an uphill battle, but knowledge is power,
and will explore how learning about the mechanics of anxiety,
how your body and brain react when you feel threatened,
can demystify some of the fear. You'll hear about the
importance of daily routines such as structured self care practice

(04:00):
that anchor you when life feels chaotic. We'll also talk
about the different forms of support out there, like therapists
and peer groups that specialize in helping people move through
the aftermath of trauma. Another key point we'll cover is
the idea that reclaiming your identity might mean redefining it.
Trauma and social anxiety can change us on a fundamental level.

(04:24):
That doesn't always have to be a bad thing, Though
it can feel disorienting at first, Sometimes we emerge from
these experiences with a deeper understanding of our values, our relationships,
and our sense of purpose. When you approach recovery with
curiosity about these shifts, you create room to grow in
ways you might never have imagined before. And yes, there

(04:46):
will be moments of frustration, confusion, and maybe even anger.
You might feel like it's two steps forward and one
step back more often than you'd prefer. That's okay. Healing
isn't a linear path, and you're allowed to take your
time time Throughout the episode, I'll sprinkle in moments of
levity as well, because it's not all doom and gloom,

(05:06):
even if it feels that way at times. Sometimes a
bit of laughter can break up the tension and remind
us that we're still human, still capable of joy, and
still able to find lightness in the midst of heavy experiences.
Consider this episode an invitation not just to learn, but
to reflect, to question, and hopefully to feel a little

(05:28):
more at ease in your own skin by the end.
If you ever feel like you want additional support, remember
that there are resources out there, and if you want
to back the work we do here, you can always
consider joining our Supporters Club for three dollars a month.
It helps keep this show going and lets us continue
exploring how anxiety creeps into our lives. So get comfortable,

(05:51):
take a deep breath, and let's get into how trauma
and social anxiety might be shaping yourself view. Above all,
I want you to know that you're not alone. Plenty
of people, including me, have walked through similar struggles, and
there's no reason to face them without guidance. Let's walk
this path together as we make sense of social anxiety, trauma,

(06:12):
and the way they shape our sense of who we are.
By the end of this conversation, you'll have tools you
can use today, tomorrow, or whenever you need them most.
Thanks for tuning into anxiety. Let's make sense of this shit.
I'm fabian and I'm glad you're here with me. Let's
dive in. Now that we've established why reclaiming your identity

(06:33):
can feel so daunting after trauma, and how social anxiety
can heighten that struggle, let's look at what it can
look like in day to day life. It's one thing
to discuss these challenges in abstract terms, but it's another
to see them play out in real, lived experiences. Let
me share a bit of my own journey, and by extension,

(06:53):
the journeys of some of the people I've worked with
or spoken to, so you can get a clearer picture
of how these struggles manifest. My first taste of what
I'd later recognize as social anxiety came after a difficult
period in my youth when I had to move away
from everything familiar. This wasn't just a typical relocation. It
was a leave everything behind and start over type of move,

(07:16):
triggered by upheaval in my family life. The sense of
displacement was intense. I'd lost my home, my friends, and
the sense of self I'd built during childhood. While I
couldn't put a name to it at the time, looking back,
I see how the isolation that followed made me hyper
aware of how I came across to other people. When

(07:37):
you've experienced a deep shift in your life, be it
from loss, abuse, an accident, or any other traumatic event,
you often feel as though the ground has been pulled
out from beneath you. In my case, I told myself
I just need to adjust. It's just a new place
with new people. But the anxiety crept in every time
I stepped into a classroom. Inside my head, I was

(07:59):
a stranger who didn't know how to dress, act or
talk like my peers. The thought of saying the wrong
thing or revealing too much about the turmoil in my
family made my heart race. It wasn't the typical nervousness
that comes with being in a new environment. It was
a suffocating dread that settled in my stomach, making me
second guess every move. I was convinced that if people

(08:23):
really saw me, truly glimpsed my struggles, they'd want nothing
to do with me. That's the tricky part about social anxiety.
When it collides with trauma. There's often a sense of
shame or fear of being defined by what you've been through.
If someone asked, so, why did you move here, I'd freeze,
worried they'd dig deeper or pity me once they knew

(08:44):
about my home life. Over time, that fear became so
internalized that I believed my trauma was a scarlet letter.
Little did I realize that plenty of people around me
were grappling with their own invisible battles. But my attention
was turned in, convinced I was the only one carrying
a messy personal history. So I withdrew from forming meaningful relationships.

(09:08):
And the more I withdrew, the more my self confidence plummeted.
I started to lose sight of the good in me.
My curiosity sense of humor and creativity, because all I
could see was the baggage I was hauling. I remember
reading someone else's story about trauma, different circumstances, but the
same overarching themes of displacement, shame, and fear of judgment.

(09:31):
She'd gone through a toxic relationship that left her feeling
unworthy of real friendship or love. Any time she tried
to go out with new acquaintances, a voice in her
head repeated, they don't really like you, they just feel
sorry for you, or you'll mess this up by saying
something weird. Those thoughts didn't come out of nowhere. They
were shaped by her trauma, specifically by a partner who'd

(09:54):
belittled her, and now they lived on as part of
her internal dialogue. Reading that I felt an unsettling familiarity.
It was a stark reminder that many of us at
some point battle with the feeling that we're less than
because of what we've endured. Perhaps you've felt something like
this too, maybe the dread of walking into a social

(10:16):
event where you only know one or two people, or
the anxiety that spikes when your boss asks you to
present at a meeting. Trauma creates a template for how
we expect the world to respond to us. If you've
been abused, you might assume people are out to exploit
your vulnerability. If you've survived an accident, you might develop

(10:36):
a fear of unpredictability that makes any spontaneous invitation feel risky.
If you've endured a string of losses, like a difficult
childhood or repeated betrayals, it can be hard to trust
that anyone genuinely wants to know you without ulterior motives.
All these threads intertwine and form an inescapable net, keeping

(10:57):
you locked in isolation and self doubt. When I say
reclaiming identity, I'm not just throwing around a buzzword. I
mean literally giving yourself permission to say no matter what
I've been through, I get to define who I am.
That mindset shift can be scary, especially if trauma left
you doubting your self worth or your right to occupy

(11:18):
space in the world. A friend once told me, trauma
took my voice. She felt she couldn't speak up in
social settings because her internal critic was constantly whispering that
she was too broken to be taken seriously. Over time,
she recognized she wanted that voice back. She started small,
attending a weekly art class with total strangers, which allowed

(11:40):
her to be quietly creative in a shared space. Little
by little, she introduced herself to people, made casual conversation,
and found that her fear of rejection, while intense, wasn't
the unbreakable barrier she'd imagined. Eventually, she noticed something else
she was rebuilding, not just her self confidence, but her

(12:00):
sense of who she was. She rediscovered her innate creativity
and realized she thrived in places where she could express
herself freely. I relate to that story because my own
steps toward reclaiming identity were similarly incremental. After my tumultuous relocation,
I began volunteering at local events. At first, I stuck

(12:21):
to tasks behind the scenes, handing out fliers, setting up chairs,
anything that wouldn't thrust me into the center of social attention.
But people naturally started talking to me. Where are you from?
How do you like it here so far? Each question
forced me to decide how much of my background I
was willing to share, and each time I opened up
even a little, I found people to be kinder and

(12:44):
more curious than I'd anticipated. No one saw me as
unworthy or dangerous. They asked questions, often shared their own stories,
and showed genuine interest. Gradually I started questioning my own
assumption that trauma had made me an outcast. Those tiny
victories are like paving stones along the path to healing.
Every time you override the anxious urge to stay silent,

(13:08):
you weaken that trauma driven narrative, the one that tells
you to remain hidden, lesser, or voiceless. Yes, the anxiety
can and does resurface, but now I recognize it as
an echo of past experiences rather than an immutable fact
of my present. Another person I know who survived a
serious car accident took a long time to feel comfortable

(13:29):
going out with friends again. She developed a fear of
any environment she couldn't escape easily, restaurants, movie theaters, busy bars,
and was haunted by what if scenarios. What if I
get a panic attack and can't leave, or what if
flashbacks hit me in front of every one. For a
long while, she stayed home, but therapy and a tight

(13:49):
knit group of friends encouraged her to inch forward. She
might meet one friend for coffee at a quiet spot,
then slowly try larger gatherings. It was never a smooth
linen your path two steps forward, one step back, over
and over, but every small success challenged the notion that
she was permanently shackled by her trauma. It's worth noting

(14:10):
that the emotional weight of these experiences guilt, shame, anger, sadness,
can be massive. When these emotions swirl, it's easy to
overlook any progress you're making. That's why allowing room for
these feelings is so crucial. Suppressing or denying them often
keeps you stuck in a loop of avoidance because unacknowledged
emotions grow louder in your mind, convincing you that isolation

(14:34):
is the only safe choice. In reality, acknowledging and processing
them can be the catalyst that propels you toward more
constructive coping strategies. If any of this resonates with you,
remember you're far from alone. So many people have walked
through experiences that left them feeling disoriented or out of
sync with who they thought they were. While social media

(14:57):
might make it look like everyone else has it together,
behind the scenes, countless individuals grapple with the same insecurities
and doubts. Sharing your story, whether with a mental health professional,
a trusted friend, or an online support group can be
a powerful act of reclamation. It's a way of saying,
I won't let this define me, but I also won't

(15:19):
pretend it never happened. That notion of integrating your trauma
into a new sense of self sits at the heart
of reclaiming identity. It's not about erasing the bad memories
or silencing your anxiety permanently. It's about learning to carry
it in a way that doesn't keep you from living fully.
Every interaction becomes a chance to rebuild your narrative. Each

(15:42):
time you extend yourself socially, you reinforce a story that
acknowledges your past, but refuses to let it dictate your future.
Over time, you might also uncover strength in yourself empathy, resilience,
or a more profound understanding of your goals that you
hadn't recognized before. Sometimes the process of accepting what happened

(16:02):
is the same process that reveals new valuable aspects of
who you are. Does this journey take patience and often
a community of supportive people, Absolutely, but it can be
deeply rewarding because as you push through each hurtle, you
gain a sense of agency in defining yourself. When you stumble,
and we all do, it doesn't mean you've undone all

(16:23):
your work. It simply means you're human navigating a complex
blend of hurt and hope, and you get to rewrite
your identity as many times as necessary until you find
what feels true. That's the true capacity we have for renewal.
We can remake ourselves in ways that honor our experiences
without letting them rule us. Ultimately, facing social anxiety head

(16:47):
on while daring to reclaim lost parts of yourself places
you in the driver's seat of your own life. You're
no longer purely reactive to what happened. You're actively shaping
how you wish to be seen and how you wish
to move through the world. And that's a powerful shift,
one that can fuel not only your healing, but also
the kind of meaningful connections that make life richer and

(17:10):
more rewarding. From here, it's helpful to turn our attention
to the why behind all these experiences, why social anxiety
can feel so intense, and why trauma can produce such
a lasting impact on who we believe ourselves to be.
It's not just in our heads. The body has a
very real physiological response to fear, stress, and perceived threats, which,

(17:32):
if left unchecked or triggered repeatedly, can transform the way
we function on a daily basis. Anxiety, especially in social contexts,
engages both our minds and our bodies in a feedback
loop that can feel almost impossible to break when trauma
is involved. But once we understand how that loop comes about,
we can begin to untangle it in practical ways. When

(17:55):
you feel anxious, say at the thought of speaking up
in a crowded room, the brain's alarm system flips on.
The amygdala, a small almond shaped cluster of neurons in
the limbic system, is especially active in detecting threats. In
an ideal scenario, it signals to the rest of the
brain and body, Hey, something might be dangerous here, let's

(18:15):
stay alert. This response makes sense if you're about to
cross a busy street and see a car speeding your way,
or if you're in the wild and stumble upon a
predatory animal. The body reacts by releasing stress hormones like
adrenaline and cortisol, elevating your heart rate and blood pressure
while sharpening your senses. Muscles tense, and breathing might become

(18:38):
faster or shallower. This is the classic fight or flight response,
and it's crucial for survival in an actual life threatening situation. However,
when you've gone through trauma, the amygdala's radar can become
oversensitive suddenly. Everyday social situations greeting a coworker you don't
know very well, walking into a restaurant where you're not

(19:00):
sure where to sit can set off that same threat response,
even though there's no real physical danger. The logical part
of your brain might know you're safe, but the survival
oriented part is waving its flags as though you're walking
into a lion's den. This disconnect happens because trauma can
reset your baseline for what feels threatening. If you've experienced

(19:24):
something that shook your sense of safety in the world,
your brain may interpret any type of vulnerability, such as
being judged or disliked, as a dire risk. In the
aftermath of trauma, the amygdala might fire more often or
more intensely, and those stress hormones can linger, keeping you
in a state of high alert. The psychological side of

(19:45):
anxiety plays out in the stories we tell ourselves. If
the body is already in that fight or flight mode.
The mind will often rush in to explain those sensations,
which can lead to distorted thoughts. You might think I'm
going to look so stupid if I speak up, or
everyone can tell there's something wrong with me. When these

(20:05):
thoughts take hold repeatedly, the brain starts to treat them
as truths. Imagine them as grooves in a record. Each
time you replay that anxious internal monologue, the grooves deepen,
making that mental pathway easier to fall into next time.
Over weeks, months, or years of living with social anxiety,
these stories can become so ingrained that they feel like

(20:27):
an unchangeable reality. Trauma adds another layer to this, because
it colors how we perceive ourselves in relation to the world.
If the traumatic event involves betrayal, violation, or a sudden
loss of control, the body and mind become primed to
expect that kind of pain to happen again. As a result,
you might avoid situations that remind you in any way

(20:49):
of that event. Social gatherings, for example, could trigger memories
of feeling powerless or exposed. Something as simple as a
friendly question where are you from? Can morph into a
threat if it echoes a line of questioning that once
led to humiliation or harm. Before you know it, you
find yourself on guard in nearly every social context, scanning

(21:11):
for signs that some one could invade your boundaries or
judge you harshly. That vigilance, while understandable, is exhausting, and
it keeps the nervous system in a loop of constant
stress beyond the body's alarm systems. Trauma can also alter
the way the hippocampus, another part of the limbic system,
consolidates memories. In some cases, traumatic memories remain somewhat stuck,

(21:36):
popping up in vivid flashbacks or nightmares rather than being
integrated into a broader life narrative. This can lead to
fragmented recollections of the event, making it difficult to piece
together a coherent sense of self that includes both past
pain and present resilience. If you can't organize your memories
into a meaningful story, you might feel disconnected from who

(21:59):
you were before or the trauma, and uncertain about who
you're allowed to be now. That disorientation can feed social anxiety,
as it compounds the fear that you're not the person
you should be or used to be. One of the
toughest aspects is how trauma affects self image. We've touched
on how shame plays a part, but scientifically speaking, repeated

(22:21):
stress responses can guide the brain to form negative beliefs
about oneself, beliefs like I'm weak, I'm permanently damaged, or
no one wants the real me. These beliefs can become
rigid if not challenged, and they distort your interpretation of
social feedback. Let's say you try to talk to someone
at a gathering and they seem distracted. Instead of chalking

(22:44):
it up to them having a bad day or being preoccupied,
you might conclude they found me uninteresting or they're judging
me because I'm damaged. Over time, these interpretations reinforce the
belief that you should avoid social interactions altogether. It isn't
just the big occasions like parties, networking events, or public

(23:04):
speaking that get affected. Trauma can filter into the tiniest routines.
Some people wake up already feeling on edge because their
sleep might be plagued by nightmares or restlessness. Others might
skip breakfast because their stomach is in knots from anxiety,
which only worsens physical discomfort throughout the day. Going to

(23:25):
the grocery store might become a huge ordeal if you're
anticipating bumping into acquaintances, or if the bustle of people
makes you feel crowded and unsafe. Even something as routine
as checking social media messages can spark dread because you're
bracing for criticism or conflict. In essence, daily functioning becomes
a series of obstacles that must be navigated carefully to

(23:48):
avoid the sting of panic, shame, or intrusive memories. This
disruption can also play havoc with work or school performance.
Difficulty concentrating is common when your nervous system is constantly
on standby, ready to launch into self protection mode. You
might find it challenging to retain information, meet deadlines, or

(24:09):
contribute in group settings. If you already have the idea
that you're not good enough, every misstep or moment of
forgetfulness can reinforce that self judgment, fueling a cycle of
anxiety and lowered self esteem. And because modern life often
requires us to collaborate, network, or socially engage in some form,
the impact can feel enormous. It's not just an inner struggle,

(24:32):
it can change your outward trajectory, limiting career growth or
academic opportunities. On top of that, trauma can fragment your
sense of identity. Even if you're intellectually aware that you're
more than your painful experiences, emotional wounds can blur that line.
The intense physical sensations of anxiety heart palpitations, sweaty palms,

(24:54):
queasy stomach serve as constant reminders that something is off,
making it difficult to connect with your own strengths or joys.
You may recall a time when you felt whole, but
that version of yourself can feel unreachable, almost like a
different person entirely. And because social anxiety often amplifies the
fear of judgment, you might refrain from sharing your concerns

(25:16):
with others. Without realizing it. You become increasingly isolated, which
only deepens the feeling that your trauma has turned you
into someone unrecognizable. Despite how grim this can sound, understanding
the mechanics is actually a positive step. Recognizing that your
racing heart at a party is the result of your
amigdala misinterpreting social cues as life threatening is the first

(25:40):
move toward regaining a sense of agency. When you identify
that your negative self talk isn't necessarily factual, but a
script shaped by past hurt. You open the door to
new possibilities. The brain is adaptive. With practice, it can
learn to respond to triggers in healthier ways. Neuroplasticity, the
brain's ability to rewire itself, means that just as trauma

(26:04):
can create harmful patterns, intentional interventions can create healing ones.
Techniques like mindfulness, grounding exercises, and cognitive behavioral strategies can
help interrupt those automatic cycles of panic and negative thinking.
Over time, the amigdala can become less jumpy, and the
stories you tell yourself can become more balanced on a

(26:26):
broader scale. Seeking professional help, whether its therapy, medication, or
a combination, can expedite this process. Trauma informed therapists can
guide you through techniques designed to process and integrate traumatic memories,
reducing the intensity with which they influence your daily life.
They might use approaches like emdr eye movement, desensitization, and

(26:49):
recessing to help your brain recategorize traumatic memories, or CBT
cognitive behavioral therapy to challenge distorted beliefs. Some people also
find value in someatic therapies that focus on recalibrating the
body's stress response through movement, breath work, or gentle self
awareness exercises. Understanding the physiological and psychological mechanisms behind social

(27:14):
anxiety and trauma doesn't make the pain disappear overnight, but
it does demystify it. Instead of feeling like you're simply broken,
you can recognize that your body has been doing its
best to protect you from further harm. Knowing that fight
or flight was originally a survival mechanism can soften the shame.
You start to see your anxiety as a response that's

(27:36):
out of sync with your current reality, rather than a
personal failing. This shift can be empowering, especially once you
realize you can retrain your system to discern genuine threats
from perceived ones. Ultimately, healing from trauma and navigating social
anxiety is about creating a new equilibrium, one in which
your sense of self feels more stable and resilient. It

(28:00):
might mean learning how to breathe deeply when panic surges
so your nervous system can stand down. It might involve
gradually confronting social situations, whether that's speaking in a small
group or planning an outing with people you trust until
you can rebuild confidence in your ability to be around others.
It can also require reevaluating the messages you internalized after

(28:23):
the trauma. If you've believed for years that you're worthless
because of what happened, therapy can help you tease apart
those beliefs and replace them with more nuanced, compassionate truths.
Though the journey can be long and winding, every step
you take to understand these processes equips you with tools
to shift from helplessness to self determination. Trauma might have

(28:46):
changed how your mind and body respond to the world,
but it hasn't erased your capacity to grow, adapt and connect. Yes,
the daily grind of coping with anxiety can feel never ending,
and yes, this the shadows of past experiences might linger.
But as you'll see, there are ways to gently move forward,
rebuild self trust, and redefine your identity in a manner

(29:10):
that incorporates both the pain you've known and the strengths
you've uncovered. The very fact that you're still searching for
answers and support is proof of resilience. Over time. With understanding,
effort and a good deal of patience, it's possible to
find a new balance, one where trauma informs who you
are but no longer dictates it, and where anxiety may

(29:32):
still show up, but it doesn't have the final say
in how you live your life. Having taken a closer
look at the interplay between trauma, social anxiety, and the
body's alarm systems, let's move into the heart of this
episode practical strategies and solutions you can weave into everyday life.
Understanding why you feel the way you do is one thing,

(29:53):
figuring out what to do about it is another. And
while no single approach works for everyone, there's a change
of tools that can help you reclaim your sense of
self in the aftermath of trauma and gradually diminish the
whole social anxiety can have on your day to day experiences.
The first principle is embracing small steps. If the idea

(30:14):
of jumping headfirst into a crowded party or delivering a
speech overwhelms you, consider starting with simpler, lower stake situations.
Research shows that gradual exposure, introducing yourself to mildly anxiety
inducing scenarios before progressing to tougher ones, can recalibrate your
threshold for perceived threats. If public speaking terrifies. You begin

(30:37):
by recording a brief message on your phone or practicing
in front of a mirror. Once you feel slightly more
at ease, invite a trusted friend or family member to
watch you speak for a minute or two. Over time,
these incremental challenges teach both your mind and body that
you can handle scenarios you once thought were impossible. Breathing
techniques are another cornerstone. When you sense that creeping tension,

(31:01):
tightness in your chest, a racing heart, or spiraling thoughts,
try a simple grounded breathing exercise. Sit or stand with
good posture, Exhale fully, then inhale slowly for account of four,
hold for account of four, and exhale for account of four.
Repeating this for a minute or two sends a clear

(31:22):
message to your nervous system that it's safe to calm down.
It's especially useful before situations you expect to be stressful,
like an important phone call or an online meeting. And
on the topic of posture, standing upright not only affects
how others perceive you, it can also reinforce your own
internal sense of safety. To complement breathing exercises, grounding practices,

(31:44):
can also break anxious thought loops. Suppose you're at a
social event and feel panic rising. One straightforward grounding method
is to identify five things you can see, four you
can touch, three you can hear, two you can smell,
and one one you can taste, or at least imagine tasting.
Shifting your focus to tangible external details anchors you in

(32:06):
the present, halting the avalanche of negative thoughts. This exercise
works nearly anywhere, at home, in a crowded space, or
even in a quiet hallway. From there, it can be
invaluable to create structured routines. Trauma often throws off even
the most ordinary patterns, leaving you feeling rudderless. Consider setting
consistent wake up times, meal times, and a bedtime routine.

(32:30):
If you have work or school commitments, you might dedicate
certain blocks of time to each task or subject so
you're not scrambling at the last minute. While some people
benefit from detailed planners and apps, others prefer a gentler structure.
The key is to give your day enough shape that
you feel anchored without overloading yourself. Journaling is another powerful

(32:53):
tool for self reflection and tracking progress. If social interactions
trigger your anxiety, write down your worries beforehand, then revisit
them afterward to see which ones actually came true. Challenge
your assumptions. Is this fear a guaranteed fact or just
an echo of past trauma. Often you'll find it's the latter.

(33:13):
Plus journaling helps you note small achievements like making eye
contact or speaking up in a meeting, even if they
feel minor in the moment. Over time, compiling these small
wins can reshape your view of yourself from someone defined
by anxiety to someone actively building resilience. Reconnecting with lost
hobbies is another way to reclaim your identity. Trauma can

(33:36):
strip the joy out of activities you once loved, whether
it's painting, playing an instrument, tinkering with electronics, or baking.
Carving out time for creative or recreational pursuits can help
remind you that you're not solely defined by past hurts.
These hobbies act as both a distraction from stress and
a means of rediscovering parts of yourself that might have

(33:59):
gone dormant. Another essential step is cultivating a support network,
even if it's small. Trauma and social anxiety often push
us to withdraw from others, but having a trusted friend,
family member, or mentor can make all the difference. If
you don't have someone in your immediate circle who understands,
look for local or online support groups dedicated to trauma

(34:22):
or social anxiety. Hearing other people's stories can offer validation
that you're not alone and can also spark new insights
for your own healing journey. The collective wisdom of a group,
especially one that understands trauma's nuances, can be incredibly reassuring.
Therapy can also be a game changer. A mental health professional,

(34:43):
particularly one trained in trauma informed approaches, can tailor strategies
to your unique situation. They might introduce evidence based methods
like cognitive behavioral therapy CBT to tackle the thought patterns
fueling your anxiety, or e MDR Eye movement DC sensitization
and reprocessing to help reprocess traumatic memories. Therapy provides a structured,

(35:06):
safe environment where you can explore difficult emotions like shame
or grief, which are often entangled with social anxiety. If
traditional talk therapy doesn't resonate with you, creative alternatives like
art or drama therapy can be equally transformative. Medication is
another layer of support. Some people find helpful. While it's

(35:27):
not a universal solution, certain prescriptions can stabilize mood or
dampen the intensity of anxiety, making it more manageable to
practice other coping techniques. If you're curious about medication, consult
a qualified professional who understands trauma and can guide you
toward an informed decision. Remember that medication typically works best

(35:48):
as part of a multifaceted plan that includes therapy and
self care. Lifestyle adjustments shouldn't be underestimated either. Regular exercise
can release endorphins, natural mood enhancers that improve your ability
to handle stress. You don't need an intense workout regimen.
Consistent moderate activity such as walking, light jogging, or yoga

(36:10):
can still make a big difference. Similarly, fueling your body
with balanced nutrition helps stabilize blood sugar and energy levels,
which can moderate emotional fluctuations. Over consumption of caffeine or
sugar can exacerbate jitteriness, so small dietary shifts like opting
for a fruit snack over a sugary pastry can support
your emotional equilibrium. Boundaries also play a key role in

(36:34):
reclaiming identity. Trauma can weaken your sense of control and
social anxiety might lead you to endure uncomfortable situations in
the hope of not offending anyone or causing conflict. But
defining your personal boundaries, like limiting exposure to certain triggers
or establishing quiet time when needed, can rebuild self trust.

(36:56):
Over time, you might feel safe enough to expand these boundaries,
but initially it's perfectly okay to say no to places, events,
or even people who jeopardize your emotional well being. Equally
important is self compassion. We often judge ourselves more harshly
than we would ever judge someone else in the same position,
especially if we believe trauma has made us defective. Practicing

(37:20):
self compassion means recognizing that you're not weak or failing
because you struggle. You're reacting to deeply ingrained protective mechanisms,
and those can be unlearned with patients. The next time
you chastise yourself for being anxious or avoiding something, imagine
what you'd tell a close friend in your position offer
yourself that same gentleness. This shift in self talk can

(37:44):
be subtle but profoundly impactful, gradually chipping away at internal shame.
If you've been avoiding certain activities like restaurants, events, or
public transportation due to anxious thoughts. A gradual reintegration approach
can help. Rather than forcing yourself into the most daunting situation, first,
start with something more manageable. Maybe you pop into a

(38:07):
cafe at an off peak hour and stay just long
enough to finish a cup of tea. Over time, extend
your stay or choose busier times. Each small success reframes
the narrative in your head, reminding you that while anxiety
is real, it doesn't always tell the truth about your capabilities.
Remember to address the deeper emotional layers tied to trauma.

(38:29):
It's easy to focus on immediate coping methods and overlook
lingering feelings of grief, anger, or resentment. Yet these emotions,
if unprocessed, can hold you back from fully embracing your
new identity. Talking through them in therapy or journaling about
them can bring clarity. Sometimes it's in acknowledging these deeper,

(38:49):
often more painful layers, that you discover where your real
strength lies. It might be a gradual process, but it's
a crucial one for long term growth. Looking at head
can help, too. Try envisioning how you'd like your life
to look in six months or a year. Maybe you
want to feel more confident introducing yourself to new people,
or you'd like to attend a family function without that

(39:11):
nagging dread. Breaking down these aspirations into smaller, actionable steps
can make them less daunting, and when you reach a milestone,
no matter how small, acknowledge it. Give yourself credit for
every bit of forward momentum. It's easy to downplay your achievements,
but recognizing them can reinforce a healthier self image. In

(39:33):
some cases, finding community or a sense of purpose outside
yourself is a major catalyst for healing. Volunteering, for example,
can divert your focus from internal distress to helping others,
which often brings its own sense of fulfillment and connection. Likewise,
joining clubs or groups centered on your interests, be it

(39:53):
a book club, a hiking group, or a community choir,
allows you to engage in social interactions under more structure,
less intimidating conditions. Over time, these positive group experiences can
counterbalance the fear that others will judge or reject you.
It's also important to give yourself breaks. Healing from trauma
and managing social anxiety can be exhausting work. You might

(40:17):
find yourself mentally drained after therapy sessions, social engagements, or
even after pushing through anxiety just to run errands. Scheduling
time to rest or engage in low key activities can
help you recharge. This isn't laziness or avoidance. It's part
of self care. Like muscles recovering after exercise, your mind

(40:37):
and emotions need down time to solidify any progress made.
All these methods, small step exposure, breathing techniques, grounding exercises,
structured routines, therapy, medication if needed, lifestyle adjustments, boundaries, self compassion,
and future planning act as tools in a customized toolkit.
On one day, you might rely heavily on deep breathing

(40:59):
to get through a meeting, and on another you might
depend on your social support network to face a family gathering.
Over time, you'll refine and adapt these strategies, discarding what
doesn't resonate and leaning into what does. That iterative process
is where true self discovery happens. Crucially, each technique you
employ sends a message to your psyche, I have the

(41:21):
power to shape my reality. Trauma and social anxiety often
instill a sense of powerlessness, but as you practice and
refine these coping mechanisms. You reclaim that power bit by bit.
Each attempt, whether successful or not, is an act of
defiance against the idea that your past or your fears
must dominate your life, and gradually you might notice the

(41:44):
anxious voice that once seems so loud is starting to quiet.
It doesn't vanish overnight, but it loses its monopoly on
your attention. Ultimately, reclaiming your identity means living in a
way that respects both your past and your potential. Trauma
can be a chapter in your story without being the finale.
Social anxiety might still pop up, but it doesn't need

(42:06):
the lead role. By consistently applying and reevaluating these practical steps,
you build a more stable, resilient foundation for your present
and your future. You're no longer just reacting to the
world around you. You're actively shaping how you want to
engage with it. That's the real power of these strategies.
They serve as pathways back to a sense of autonomy, purpose, and,

(42:30):
perhaps most importantly, hope. In a conversation about trauma, social anxiety,
and the tough work of reclaiming identity, it can sometimes
feel like there's no room for levity. After all, these
are deeply personal and often painful topics, but humor, when
used thoughtfully, can act like a small crack of light
breaking through the darkness. It's not about dismissing what you've

(42:53):
gone through or trivializing the intensity of anxiety. It's about
acknowledging that even in the heaviest moments, we're still human beings,
capable of laughter, wit, and moments of unexpected joy. Sometimes
those lighter experiences offer precisely the kind of mental break
we need in order to keep going. One of the

(43:13):
most striking things about humor is its ability to cut
through tension and bring people closer. You might notice, for example,
how a tense meeting transforms as soon as someone makes
a light hearted remark that draws chuckles from around the room.
Social anxiety thrives in environments where we fear judgment and trauma,

(43:34):
feeds off the sense that we're stuck reliving old pain.
But when we share a laugh with others, we temporarily
sidestep the walls that keep us feeling so isolated. For
a moment, we're all on the same page, sharing a
little piece of human common ground. If you've ever laughed
so hard you couldn't stop. You might recall how good

(43:54):
it felt afterward, how you almost forgot, just for those
seconds or minutes that you were carrying your usual burdens.
That's not to say that humor solves everything. It certainly
doesn't erase trauma, nor does it magically eliminate social anxiety.
But it does remind us that our emotional range extends
beyond sadness, fear, or hypervigilance. We're allowed to feel multiple

(44:19):
things at once, and we're allowed to find lightness even
in the midst of a healing process. Let's say you're
out at a small gathering and you feel that creeping
sense of worry. What if I say something stupid, what
if I can't hold it together? Then someone cracks a
joke that resonates with you, and you burst into laughter
along with everyone else. In that moment, your anxiety might

(44:41):
still be there, but it's pushed to the background. You
realize that you're not just the sum total of your worries.
You're also a person who can see humor in the
world around you. For people who've been through trauma, humor
can also serve as a bit of an act of defiance.
It's a way of saying, I've endured hardship, but I
haven't lost the capacity to find joy. In some cases,

(45:04):
that defiance manifests as dark humor, jokes or comments that
might seem morbid to those who haven't lived through similar struggles.
While it's important to be mindful of your audience, not
everyone will appreciate the same of humor. Sharing a darkly
humorous take on a difficult situation can be cathartic. It's
an opportunity to reclaim control of the narrative, to say, yes,

(45:28):
it happened, but it didn't break me entirely. I can
still laugh. This sort of humor can help release tension
by shining a spotlight on the uncomfortable or taboo aspects
of trauma, making them slightly more approachable. That said, finding
humor after trauma or while you're grappling with social anxiety

(45:48):
can take time. If you're in the thick of it,
you might wonder how you could ever laugh about anything again,
let alone the things that weigh on you the most.
At times, the idea of joking my feel like a
betrayal of your own pain, as if you're not taking
it seriously. Enough, but laughter and pain can coexist. In fact,
they often do. Think of humor as a coping mechanism

(46:11):
that complements more formal strategies like therapy, medication, or mindfulness.
While those approaches provide structured paths to healing, humor sneaks
in through the cracks, offering tiny pockets of relief when
you might least expect them. There are also practical ways
to invite more humor into your life, even if it's
in small doses. One approach is to intentionally seek out

(46:34):
content that makes you laugh a funny podcast, a stand
up special, or a comedic film. At first, you might
find yourself not even cracking a smile, especially if your
anxiety is high or you're still navigating traumatic memories, but
keep at it. Over time, exposing yourself to light hearted
material can remind your mind and body that they're allowed

(46:56):
to relax and have fun. Another strategy is to surround
yourself with people who have a knack for humor, friends
who can see the lighter side of things without undermining
your feelings. You might also try journaling about moments when
something unexpectedly funny happened during your day, noting how it
made you feel physically and emotionally. Did your shoulders loosen,

(47:18):
did you take a deeper breath? Did you momentarily forget
to be worried about something? In social situations where your
anxiety is triggered, humor can be both a shield and
an invitation. Let's say you're feeling self conscious about stumbling
over your words. Making a gentle, self deprecating joke can
sometimes ease the tension, letting others know that you're aware

(47:41):
of the awkwardness but not paralyzed by it. Of course,
there's a balance to strike. You don't want to constantly
put yourself down. However, acknowledging an uncomfortable moment with a
light chuckle can transform a situation that might otherwise feel
mortifying into something more manageable, Effectively telling yourself and those
around you, look, I know, I'm human. Mistakes happen. Paradoxically,

(48:07):
that honesty can come across as confidence. If you're worried
that humor might diminish the seriousness of your trauma or anxiety,
consider the value of perspective. Feeling down or overwhelmed doesn't
necessarily help the healing process if it becomes your constant
state of being a bit of laughter might actually reinforce

(48:27):
your resilience, reminding you that there's more to life than
reliving the past or fretting about the future. And laughter
isn't the same as denial. It doesn't mean you're shoving
your problems under the rug. Instead, it's a form of
emotional elasticity. You're telling yourself, I can feel genuine sadness
about what happened and still find moments to laugh. In

(48:50):
a sense, humour can help broaden your emotional horizon, making
room for both sorrow and silliness, both stress and glee.
It's also worth acknowledging the communal power of humor. If
your social anxiety stems from a fear of not fitting
in or being judged, sharing a funny observation can bridge
the gap between you and those around you. Laughter creates

(49:12):
a collective experience. It's like a mini bonding session that
doesn't require a lengthy backstory or deeply personal revelations. Think
of it as a fast track to building rapport. You
don't have to reveal your innermost secrets to share a
light joke about something happening in the room, and when
people laugh together they often find it easier to open

(49:33):
up about other topics afterward, creating a more relaxed social environment.
In fact, some people find that humor is more than
just a coping strategy. It becomes a part of their
identity reconstruction. Trauma can leave you feeling unsure about who
you are. Maybe you used to be the life of
the party, but now you're quieter and more reserved. Or

(49:56):
perhaps you are always on the serious side and discovering
your sense of human is a revelation. Either way, incorporating
humor into your daily interactions can help you reassert control
over your narrative. If you decide that laughter and levity
are going to be part of the new you, then
each joke or witty comeback is an incremental step toward

(50:17):
redefining yourself on your own terms. Of course, humor isn't
always appropriate, and timing is key. There will be moments
when a situation calls for a serious, compassionate response, especially
if someone else is in distress. But learning to read
the room engage when lightness could be beneficial is a
skill like any other. The more you practice, the better

(50:40):
you become at discerning when laughter might offer relief and
when it might come off as insensitive. This skill, in turn,
can boost your social confidence as it helps you navigate
complex interpersonal dynamics without feeling paralyzed by uncertainty. Ultimately, humor
is one tool among many for navigating social anxiety and trauma.

(51:00):
It doesn't negate the value of therapy, medication, or deliberate
self care. However, it can breathe life into the healing process,
reminding you and everyone around you that the human spirit
is not defined solely by suffering. Sometimes a well timed
joke or a burst of giggles can show you how
far you've come. You realize that, for a brief moment,

(51:23):
your entire being wasn't consumed by worry or fear. In
that sense, humor becomes a form of hope. It hints
at the idea that life can be enjoyable even when
difficulties remain. That glimmer of possibility might be the very
thing that encourages you to keep going, keep trying, and
keep believing that reclaiming your identity doesn't have to be

(51:44):
a solemn, joyless affair. So if you feel like you
haven't laughed in forever, or if you're worried that your
sense of humor left the building the day trauma walked in.
Take heart, It might just be waiting in the wings
for the right cue. Give your self permission to crack
a smile at something, goofy, watch a comedy special without

(52:05):
feeling guilty, or trade puns with a friend. You're not
betraying your pain by letting in a little laughter. Instead,
you're giving yourself a chance to heal in a way
that honors every dimension of who you are, the part
that's wounded, the part that's anxious, and the part that
still knows how to let loose with a good belly laugh.

(52:25):
In that balanced space, real transformation can happen, maybe not overnight,
but in a thousand small moments of joy and relief
that collectively remind you life can hold far more than
sorrow alone. We've traveled a fair distance in this conversation
exploring how trauma and social anxiety weave together to make
reclaiming our identity feel like an uphill battle. By now,

(52:49):
the threads of the story should be clear. Trauma leaves
us feeling raw and disoriented, while social anxiety reinforces the
notion that we're safer hidden away. Together they can form
a loop where we're desperate for connection and healing, but
remain terrified of stepping into the light. Yet, one of
the most important takeaways is that this loop isn't permanent.

(53:11):
It may be compelling and persistent, but it's not unbreakable.
By bringing awareness to the physiological and psychological effects of anxiety,
by sharing personal anecdotes that highlight both struggles and successes,
and by offering practical strategies, we've uncovered a variety of
ways to regain control over our narratives. First, let's recall

(53:33):
why reclaiming identity matters so deeply. Trauma has a way
of fracturing our sense of self, leaving us feeling like
the person we used to be is either lost or
irreversibly changed. While it's true that profound experiences can alter
us in lasting ways, that transformation doesn't have to spell doom. Instead,
it can open the door to a renewed sense of purpose, empathy,

(53:56):
and strength if we allow ourselves the time and tools
to explore it. Social anxiety, though, often serves as an
unwelcome gatekeeper, convincing us that showing these new vulnerable parts
of ourselves to the world is too risky. The more
we hide the more disconnected we feel. It's a vicious cycle,
but one we can learn to disrupt. One of the

(54:18):
biggest revelations is that anxiety isn't just in your head.
It's rooted in the body's survival instincts, governed by structures
like the amygdala that keep a vigilant eye out for danger.
After trauma, these structures can become hyper alert, perceiving everyday
social scenarios as threats. This physiological reality helps explain why

(54:39):
just relax or don't worry so much rarely works. It
doesn't address the altered wiring in your nervous system. Instead,
you need strategies that speak directly to both mind and body.
Techniques like grounded breathing, sensory based grounding exercises, and gradual
exposure teach your brain and your body that certain situations

(54:59):
are safer than they might seem at first glance. Equally
crucial is recognizing how unhelpful thinking patterns develop and how
they can be changed. Trauma might have taught you to
interpret neutral or even positive social cues as red flags.
Over time, anxious internal monologues deepen these grooves, so to speak,

(55:19):
making them the default setting. By challenging, catastrophic or self
deprecating thoughts. Through therapy, journaling, or daily self awareness, you
can start to carve out new neural pathways. It might
feel awkward at first, you might not believe your own
rational reminders that you're not worthless, that you're not on
the brink of social disaster, but repetition and consistency can

(55:43):
gradually loosen anxieties hold. We also explored practical tools for
day to day living. Routines like consistent wake up and bedtime,
regular meals, and planned social exposure create a framework that
can help counteract the unpredictability of anxiety. Journaling offers a
chance to process emotions, identify triggers, and celebrate small wins,

(56:06):
all of which build a case against the belief that
you can't change. Meanwhile, reconnecting with hobbies reawakens parts of
you that trauma might have silenced. Whether it's painting, cooking,
or tinkering with electronics, Engaging in these passions can remind
you that you are more than your past and your fears.
In building a support network, the real power of shared

(56:27):
experience comes to light. Friends, family, or even strangers in
support groups can normalize your struggles, offering fresh perspectives and empathy.
Though social anxiety might make you wary of new connections,
finding just one or two understanding individuals can make a
monumental difference. That said, professional help, like trauma informed therapy,

(56:50):
often serves as the cornerstone of healing, giving you a
safe space to unpack complex emotions. Therapy such as CBT,
EMDR or somatic approaches offer specialized strategies for breaking the
cycle of fear and self doubt that trauma and anxiety
often in force. Then there's the deeper element of acknowledging grief, shame, anger,

(57:11):
or sadness directly tied to the traumatic event or events.
While it's tempting to bypass these uncomfortable emotions, doing so
can keep you stuck, as unprocessed feelings can fuel ongoing anxiety.
Confronting them might be painful, but it's also liberating. You're
effectively telling yourself that your own experiences and emotions matter

(57:31):
enough to be heard, understood, and integrated. Bringing humor into
the mix further expands our emotional range. Even if laughter
seems distant after what you've been through, small pockets of
levity can act like a safety valve for the intense
pressure that anxiety and trauma create. Making room for fun,

(57:51):
whether through watching comedees, sharing silly memes with friends, or
finding tiny everyday moments that make you chuckle, can serve
as a reminder that your life doesn't have to be
defined solely by pain or caution. In fact, humor can
be a form of resilience, a subtle but powerful pushback
against the narrative that you're permanently stuck in a negative place.

(58:14):
Everything we've touched on points to the importance of balance,
acknowledging that trauma and anxiety are real, valid experiences, but
also recognizing that they need not dictate your entire existence.
You can hold space for fear while also nurturing hope.
You can respect your limitations while also challenging them through
incremental steps. Healing is rarely linear. It's more like a

(58:38):
spiral where you circle back to old hurts at times,
but each pass allows you to see them from a
slightly different vantage point. In that sense, the journey of
reclaiming identity is an ongoing process rather than a single event.
Every time you practice a breathing exercise, attend to therapy session,
share a vulnerable moment with a friend, or even crack

(59:00):
a smile at something silly. You're reinforcing the idea that
you have agency in shaping who you become. You don't
have to discard the person you were before trauma struck,
but you don't have to remain tethered to that version
of yourself either. You're allowed to evolve, to cultivate traits
you admire, and to let go of what no longer

(59:21):
serves you. So where do you go from here? It
might involve re listening to certain parts of this episode,
journaling about your top insights, or picking one practical strategy
like structured breathing or setting boundaries and focusing on it
for the week. You might reach out to a trusted
person and share a bit about what you've learned, or

(59:43):
you might commit to scheduling an appointment with a therapist
who specializes in trauma. The key is to pick a
starting point that feels both slightly challenging and realistically doable.
From there, you can build momentum step by step as
you move forward. Keep in mind that setbacks are natural,
not signs of failure. If you push yourself too hard

(01:00:05):
one day and find yourself overwhelmed, that's an indication you
might need more rest or a slower pace. Progress doesn't
mean a constant upward trajectory. It means you keep trying
even when things aren't smooth, and sometimes the growth you're
making is subtle, like recognizing a moment of calm in
a place that used to terrify you, or noticing that

(01:00:26):
you're bouncing back from anxious episodes a bit faster than
you once did. Ultimately, reclaiming your identity after trauma and
handling social anxiety are about discovering or rediscovering your capacity
for resilience, growth, and meaningful connection. By combining self awareness,
physiological grounding, practical routines, external support, and even humor, you

(01:00:49):
create multiple entry points to healing. Each method offers its
own strengths, and what you need might shift over time.
You might even find that in helping yourself, you become
an unexpected source of wisdom or comfort for others who
are walking a similar path. Sharing your experiences when you're
ready can transform the very things that once seemed like

(01:01:11):
weaknesses into powerful tools for empathy and understanding. Look at
everything you've survived so far. Trauma tried to take pieces
of you. But here you are still searching for hope
and solutions. Social anxiety tried to convince you that you
should hide, yet your exploring ways to step forward. These
are not signs of defeat. They are hints of your

(01:01:33):
inherent resilience. Nobody can promise an effortless or overnight transformation,
but what you can do is commit to this process
of reclaiming your identity bit by bit. Yes, it involves
facing fears, confronting painful memories, and learning new coping skills,
but it also opens the door to moments of connection,

(01:01:54):
flashes of empowerment, and a renewed belief that life can
hold meaning beyond survival. Take a moment to reflect on
what resonates with you the most. Maybe it's the idea
of gradual exposure, or maybe it's the realization that laughter
has a role in healing. Whatever it is, let that
become your focal point as you move into the coming days.

(01:02:15):
Healing from trauma and social anxiety is a big task,
but it's made up of small, doable steps, and the
first step might just be allowing yourself to believe that
reclaiming your identity is possible. As you carry these insights forward,
remember that you are not alone in this experience. There's
a whole community of people, therapists, fellow survivors, friends, and

(01:02:38):
maybe even strangers who understand or at least want to understand. Together,
and with consistent effort, you can reshape the story you
tell about who you are and how you exist in
the world, because in the end, your identity is yours
to reclaim. It's never out of reach, no matter what
anxiety or trauma might suggest. Each coping technique, each mindful moment, moment,

(01:03:00):
each instance of self compassion is another building block in
the foundation of the person you're becoming, and that person complex, wounded, funny, strong,
deserves to step into the world without the chains of
fear holding them back. Before we wrap up, I want
to take a moment to thank you for listening and
for allowing me to share these perspectives on reclaiming identity

(01:03:23):
after trauma, on anxiety. Let's make sense of this shit.
My goal is to hold space for the kind of
conversations we often struggle to have in everyday life, the
ones where we admit to ourselves that healing is a messy,
nonlinear process, but also one that holds immense possibilities for growth, connection,
and even laughter. If you've made it this far, you've

(01:03:46):
already taken steps to explore how social anxiety might be
influencing your self image and how you can reclaim the
parts of yourself that may have been overshadowed by trauma.
It's also important to remems that your process doesn't end
when this episode does. If there's one thing I hope
you take away from our time together, it's the idea

(01:04:08):
that you're not alone and that there's no shame in
looking for help. Whether you're considering therapy, joining a support group,
or simply having a heartfelt conversation with someone you trust,
every act of reaching out can be a powerful statement
of self care. Maybe something in this episode sparked a
fresh perspective or reminded you of a strategy you'd like

(01:04:30):
to try. Keep that spark alive by acting on it.
Make it real in your day to day life by
blocking out a little time to journal or scheduling a
short social exposure practice. Healing often feels more attainable when
you give yourself concrete steps, rather than waiting for motivation
to strike. Speaking of taking steps, I'd like to remind

(01:04:53):
you about our Supporters Club for just three dollars a month.
You can help keep these conversations going If you find
value you and what we talk about here on anxiety,
Let's make sense of this shit. Your support can make
a tangible difference. It allows us to spend more time
researching topics, inviting expert guests, and producing deeper, more thorough

(01:05:14):
explorations of what it really means to live with anxiety.
You'll find details about joining in the episode description wherever
you're listening. Contributing is completely optional, of course, but it's
one way to become more involved in a community that's
dedicated to understanding anxiety and mental health in a real,
relatable way. Looking ahead, I'm excited to share that our

(01:05:37):
next episode will focus on progressive muscle relaxation, a simple
but highly effective technique that can help you manage stress
and anxiety at a physical level. We'll walk through each
stage of the practice, discuss why it works, and explore
scenarios in which it can be especially helpful. Think of
it as another tool you can add to your growing toolkit.

(01:06:00):
If you've ever noticed how tension in your body tends
to accompany moments of worry or stress, this upcoming practice
might be a game changer for finding some much needed relief.
Until then, stay curious and compassionate toward yourself. The path
to reclaiming your identity after trauma, especially when social anxiety
is part of the equation, can feel overwhelming at times,

(01:06:23):
but it's also rich with opportunities for self discovery. Thank
you for being here with me, Fabian on anxiety. Let's
make sense of this shit. Your willingness to show up
and explore these ideas is a testament to your resilience
and determination. Take a breather, let what resonates settle in,
and when you're ready, join me for the next conversation

(01:06:44):
about progressive muscle relaxation. Until then, be well and remember
that every small step counts on the journey toward healing
and wholeness.