Social anxiety and fitness: tracking using humans vs. technology - Lisette Sutherland
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Social anxiety developed for Lisette from moving countries and cultural differences as a child. She used habituation by repeatedly going dancing weekly to treat her social anxiety. Tracking food intake and exercise using apps helped her lose weight and maintain 63kg. Tracking showed she needed to eat less than 1500 calories and add walking to lose weight. A human therapist provided sympathy and accountability that helped her social anxiety treatment more than just using apps.
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nihms514732
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Please share this webinar with anyone who may be interested!
Watch all our webinars: https://www.youtube.com/playlist?list=PL4dDQscmFYu_ezxuxnAE61hx4JlqAKXpR
Webinar Information:
At this webinar Oncologist Dr. Rob Rutledge outlines the essential mind-body techniques and attitudes which help people recover from a cancer diagnosis. Drawing on the mind-body connection is a powerful way to promote healing both physically and emotionally.
Presenters:
Dr. Rob Rutledge is a Radiation Oncologist in Halifax, Nova Scotia, specializing in breast, prostate and pediatric cancers. He is also an Associate Professor in the Faculty of Medicine at Dalhousie University.
In 1999, Rob co-created the ‘Skills for Healing’ Cancer Weekend Retreats. These weekend support groups teach a powerful and integrated approach to the cancer diagnosis and ways to heal at levels of body, mind and spirit. To date, more than 1,200 people have attended the retreats in over 20 cities across Canada and abroad.
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In this webinar:
Oncologist Rob Rutledge provides practical advice and healing skills for people who are anxious about their cancer recurring. Rob draws on 25 years of clinical practice, over 50 skills for healing retreats, and the neuroscience of mind-body medicine to explain that anxiety is normal and expected, and what to do when it becomes overwhelming.
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Social anxiety and fitness: tracking using humans vs. technology - Lisette Sutherland
- 1. Social Anxiety and Fitness Tracking using humans vs technology Lisette Sutherland
- 2. Social Anxiety: how it developed 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. Social Anxiety: How did it manifest? Low self-esteem Lots of self doubt Highly emotional (ENFX) Wanted to go out but dreaded it (ENFX) Got tired of dreading it and started looking for solutions!
- 4. Therapist as Quantifier/Judge Social anxiety is an irrational fear: wanted a sympathetic/compassionate solution and an objective judge Criteria: objective/honest judge someone not a part of my life “normal” well-adapted person
- 5. Social Anxiety: Habituation Repeated presentation of a stimulus will cause a decrease in reaction to the stimulus
- 6. Social Anxiety: The Plan HABITUATION Choose activity I like but dread Do it over and over again Report experience
- 7. Social Anxiety: The Plan HABITUATION Choose activity I like but dread Going dancing at clubs Do it over and over again Death Guild every Monday Report experience Weekly therapy sessions: use objective human to guide directions
- 8. Social Anxiety: Findings I SHOULD HAVE QUANTIFIED! 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. 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. And now... real quantification How much can I eat and weigh 63kg?
- 11. Fitness: Tracking Tools MyFoodDiary.com ◦ Calories ◦ Exercise ◦ Sleep ◦ Body measurements RunKeeper.com ◦ Routes ◦ Exercise types ◦ Times ◦ Trends
- 12. Net Calories vs Weight (MFD)
- 13. Exercise (RunKeeper) SHIN SPLINTS
- 15. Fitness: Findings Food has too many calories! To weigh 63kg: Eat less and move more ◦ East 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
- 16. Meaningless coincidence I never cycle on the 11th, 24th, or 29th
- 17. Tracking: Human vs Technology Accountability partnerships are powerful Tracking/quantifying is essential Use methods/tools designed to fit your situation and your style
Editor's Notes
- 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.