Social Anxiety and Fitness: Tracking Using Humans vs. Technology


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My recipe for overcoming social anxiety? Habituation. Pick a social thing that scares you but that you enjoy doing, and keep doing it over and over again, even if it’s hard at first. You will learn to recognize the patterns of your feelings and begin to be able to insert a rational thought into the emotional loop – “this fear is not real!” – which will lessen the severity of the emotion.

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  • The therapist and I decided that a fun and productive way to explore my social anxiety was to go to the club every week. Basically, she was suggesting habituation. It was something where I could explore the feelings of fear and anxiety – yet it was familiar… a childhood kind of familiar. It was also something I really liked doing so the inner battle between going and not going was basically even.
  • I was never able to expel the anxiety completely, I was able to dispel it to a manageable level. The anxiety and the fear of not being accepted eventually became so familiar, that I was able to recognize the feelings and know that they weren’t real.
  • Social Anxiety and Fitness: Tracking Using Humans vs. Technology

    1. 1. Social Anxiety and FitnessTracking using humans vs technology Lisette Sutherland
    2. 2. Social Anxiety: how itdeveloped Grade school: lived on American AFB, went to German school Moved to US: culturally different than others Teens: Goth University: Hydrologist Goth Natural personality trait: ENFX (90% F)
    3. 3. Social Anxiety: How did itmanifest? Low self-esteem Lots of self doubt Highly sensitive (ENFX) Wanted to go out but dreaded it (ENFX)Got tired of dreading it and started looking for solutions!
    4. 4. Therapist asQuantifier/JudgeSocial anxiety is an irrational fear: wanted a sympathetic/compassionate solution and an objective judgeCriteria: objective/honest judge someone not a part of my life “normal” well-adapted person
    5. 5. Social Anxiety: HabituationRepeated presentation of a stimulus will cause a decrease in reaction to the stimulus
    6. 6. Social Anxiety: The PlanHABITUATIONChoose activity I like but dreadDo it over and over againReport experience
    7. 7. Social Anxiety: The PlanHABITUATIONChoose activity I like but dreadGoing dancing at clubsDo it over and over againDeath Guild every MondayReport experienceWeekly therapy sessions: use objective human to guide directions
    8. 8. Social Anxiety: FindingsI SHOULD HAVE QUANTIFIED! (how much faster would therapy have been?)But I can say: Feel better overall Healthy self-esteem/confidence Go out regularly Go out alone without hesitation Armed with coping mechanisms & knowledge
    9. 9. Social Anxiety: Findings Reprogramming is possible! Cheer! Habituation is an awesome tool Habituation is totally hard Important to find activity you truly like Over time (~5 years), the feelings became so familiar. I learned to recognize that they weren’t real. Severity decreased. The human sympathy from therapist was helpful & motivating
    10. 10. And now... real quantificationHow much can I eat and weigh 63kg?
    11. 11. Fitness: Tracking Tools ◦ Calories ◦ Exercise ◦ Sleep ◦ Body measurements ◦ Routes ◦ Exercise types ◦ Times ◦ Trends
    12. 12. Net Calories vs Weight(MFD)
    13. 13. Exercise (RunKeeper) SHIN SPLINTS
    14. 14. Fitness: Findings Food has too many calories!  To weigh 63kg: Eat less and move more ◦ Eat less than 1500 net calories per day ◦ Add walk to end of day of all sitting ◦ No eating after 9pm ◦ Consider ADCR/16-8 Tracking exercise helps motivate me to do more Tracking calories helps me eat less I have more self control before 4pm than after Good reminder: Be careful of meaningless coincidence
    15. 15. Meaningless coincidenceI never cycle on the 11th, 24th, or 29th
    16. 16. Tracking: Human vsTechnology Accountability partnerships are powerful Tracking/quantifying is essential Use methods/tools designed to fit your situation and your style