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You Need to Download Apple's Latest Updates. Here's How
You Need to Download Apple's Latest Updates. Here's How
Apple released security updates for iOS, iPadOS, MacOS and Safari last week. The updates address security vulnerabilities that may have been exploited, Apple says, so people should update their devices as soon as possible.
The update for iOS and iPadOS is recommended for all users, according to Apple. It addresses two vulnerabilities iPhone and iPad users might encounter. One vulnerability could allow an application to execute arbitrary code with kernel privileges, and the second vulnerability is in WebKit, the engine that powers Safari and other third-party browsers on iOS. The WebKit vulnerability may lead to malicious content arbitrarily executing code, as well.
Here's how to download the iOS and iPadOS 15.6.1 update.
1. Open Settings.
2. Tap General.
3. Tap Software Update.
4. You'll be prompted to download and install 15.6.1. If you already have 15.6.1 downloaded and installed, your device should say it is up to date.
If you see an error message while you're trying to download the update, don't worry. Since the update is new and recommended for everyone, others are probably trying to download it at the same time. Keep trying to download and install it, and soon the update will go through.
The MacOS Monterey 12.5.1 update is also available. This update addresses a WebKit issue that might be used by malicious actors to execute arbitrary code with kernel privileges.
Here's how to download MacOS Monterey 12.5.1.
1. Click the Apple logo in the top left corner of your screen.
2. Click System Preferences.
3. Click Software Update.
4. Click Update Now. If you already have 12.5.1 downloaded, you shouldn't have any updates available.
If your Mac automatically downloads and installs updates, the update should install on its own. However, you shouldn't wait since this update fixes a security issue that may have been exploited.
The Safari update is similar to the MacOS Monterey 12.5.1. update, but it's for older operating systems. This update is meant for MacOS Big Sur and MacOS Catalina users.
Here's how to download the Safari 15.6.1 update.
1. Click the Apple logo in the top left corner of your screen.
2. Click System Preferences.
3. Click Software Update.
4. Click Update Now. If you already have 15.6.1 downloaded, you shouldn't have any updates available.
If you have your Mac set to automatically download and install updates, the update should install on its own in a day or two. Since this update resolves an issue that may have been exploited though, you shouldn't wait.
After setting up your new Apple Watch Series 7 that you got this holiday season and pairing it with your iPhone, it's time to check out all the new features and tweak a few settings to make the most of your new Watch. The Apple Watch Series 7 comes with a larger screen, faster charging and a more durable design. That might not sound as exciting as the blood oxygen sensor that debuted in last year's Series 6. (Here's how the Apple Watch 7 compares to the Apple Watch 6.) But the Series 7's new features have the potential to add more convenience to a lot of everyday tasks, from checking the time to resp onding to texts and tracking your sleep.
Apple unveiled the $399 Apple Watch Series 7 during its product launch event on Sept. 14 alongside the iPhone 13 family, a refreshed iPad Mini, and a new entry-level iPad. The new Apple Watch is a light update to the Series 6 that's ideal for people looking to replace a watch that's several years old.
Read more:Apple Watch 7 review: A slight upgrade compared to last year's smartwatch
If you're considering the Apple Watch Series 7 or already bought one, here's a breakdown of what's new and why it matters. You can also check out all the Apple Watch Series 8 rumors we've heard so far.
Apple Watch Series 7 has a QWERTY keyboard
The Apple Watch Series 7 should be easier to type on.
Apple
The Apple Watch has a new QWERTY keyboard that takes advantage of its larger screen, which is about 20% bigger than the Series 6, allowing you to type similarly to how you would on a phone.
What's new: A full-size keyboard means that you aren't limited to sending a canned response to a text, scribbling a quick note or dictating a message, as is the case with the Apple Watch Series 6.
How you'll use it: The Apple Watch Series 7's QWERTY keyboard lets you tap each key to type, or use Apple's QuickPath feature to swipe between letters without lifting your finger. You'll still want to use your phone for messages longer than a short sentence, but it still generally makes it easier to text using the watch.
The bottom line: The Series 7's QWERTY keyboard makes it easier to send longer and more complex messages that are uncomfortable to scribble or too private to dictate. It's another example of how the Apple Watch has evolved to become better at working independently of your phone in the years since its launch.
Third-party Apple Watch apps like FlickType already allow you to type on your Apple Watch, but having it as a native option on the watch results in a smoother experience. It also means watch owners won't have to rely on third parties for this potentially vital tool, which is important considering some keyboard apps have been accused of participating in App Store rating scams.
Read more: Apple Watch 7 upgrade: How to trade in your old watch to get the best deals
Larger screen on the Apple Watch Series 7 amps up reading
The Apple Watch Series 7's larger screen can fit more text.
Apple/Screenshot by Sarah Tew/CNET
The Series 7 is Apple's first major redesign since the Series 4 launched in 2018. The new watch comes in 41-millimeter and 45mm sizes for the first time, representing a shift away from the 40mm and 44mm sizes that were available on the Series 4 through Series 6.
What's new: The Apple Watch Series 7's screen is about 20% larger than the Series 6's and more than 50% bigger than the Series 3's. The borders that frame the screen are also 40% smaller than those of the Series 6, allowing Apple to expand the screen size without making the device much larger. But don't worry, older watch bands are still compatible with the Series 7.
How you'll use it: The Series 7's larger screen makes it better at its most important job: showing information that's easy to see at a glance so that you don't have to grab your phone. The larger screen means the Series 7 is capable of displaying 50% more text without having to scroll, making reading text messages, emails and notifications more convenient.
There's more: Apple also updated the user interface in its apps to make better use of that larger screen. Apps like the stopwatch, activity and timer now have larger buttons, meaning it's easier to hit snooze even when you're still half asleep. You also get specific watch faces that are optimized for the Series 7's bigger display, such as a new version of the Modular face that can fit complications with more information. I've been using this new watch face to see my activity progress, the time and weather forecast at a glance.
And don't forget, WatchOS 8 introduces the ability to set Portrait mode photos as your watch face, and the Series 7's larger screen is better able to show them off.
Read more:Apple Watch Series 7 vs. Series 6: The biggest changes coming in Apple's new smartwatch
A brighter screen in always-on mode
Apple/Screenshot by Sarah Tew/CNET
Apple also updated the Apple Watch's display in a different way by making the screen more visible in always-on mode. It's another addition that makes it even faster to get quick bits of information from your watch.
What's new: The Apple Watch Series 7's screen is up to 70% brighter in always-on mode when your wrist is down, according to Apple. However, Apple specifically says this applies to indoor usage.
How you'll use it: The Series 7's improved brightness means it is even easier to see information like the time, your activity rings and your next meeting without having to wake the watch's screen. It feels like a step toward making the Apple Watch's screen appear the same whether it's asleep or in use, and doing so creates a more seamless look that doesn't feel jarring when switching between awake and idle mode.
To use this feature, you'll want to make sure the always-on display setting is turned on in the Apple Watch's settings menu. On your Apple Watch's app screen, press the settings icon, scroll down to Display & Brightness and tap Always On. From there, make sure the switch next to Always On is toggled on.
What about battery life? You could also choose to keep this feature turned off if you want to maximize battery life, and Apple hasn't said whether the brighter always-on screen will affect the watch's power consumption. I've been wearing the Apple Watch Series 7 daily with the always-on display setting turned on, and it typically lasts for about a day and a half. But battery life will always vary depending on your usage, and activities like using GPS connectivity while running will cause it to drain faster.
Read more: Best Apple Watch accessories
Apple Watch Series 7 charges faster than Series 6
The Apple Watch Series 7 should charge 33% faster than the Series 6.
Apple/Screenshot by Sarah Tew/CNET
The Apple Watch Series 7's battery lasts as long as the Series 6, but the amount of time it takes to charge your watch has dipped.
What's new: The Apple Watch Series 7 can charge up to 33% faster than the Apple Watch Series 6, according to Apple. It takes 45 minutes to charge from zero to 80%, and 8 minutes of charging should enable 8 hours of sleep tracking. In CNET's testing of the new Apple Watch, reviewers found this to be true. Charging the Watch for at least 30 minutes made the battery jump from zero to 54%. In comparison, the Series 6 only replenished 37% in the same amount of time.
How you'll use it: We've been asking for more battery life out of the Apple Watch for years, but that's especially relevant now that Apple has added native sleep tracking to its smartwatches. Rather than extending the watch's battery life, Apple makes it easier to quickly charge the watch during short windows throughout the day, presumably so that you don't have to charge it overnight. The idea is that you'll be able to top off the watch's battery whenever you have a few spare minutes.
The bottom line: The Apple Watch Series 7's faster charging speed is another way in which Apple is trying to make its smartwatch a more capable sleep tracker. In addition to making the Series 7 easier to charge in a pinch, Apple also added the ability to measure respiratory rate during sleep with its WatchOS 8 update. Taken together, these improvements could help Apple catch up to Fitbit, which offers multiday battery life on its watches and more in-depth sleep metrics.
Read more:Best Apple Watch bands for 2021
The Apple Watch Series 7 has a brawnier build
The Apple Watch Series 7 comes with tougher crystal and is dust resistant.
Apple/Screenshot by Sarah Tew/CNET
Exercise tracking has become one of Apple's biggest areas of focus for the Apple Watch. The Series 7 is more suitable for outdoor activity since Apple claims it has a more durable build.
What's new: The Apple Watch Series 7 is rated for IP6X dust resistance (a first) and is coated in a crystal cover that Apple says is 50% thicker than that of the Apple Watch Series 6. That means you'll feel at ease wearing it to the beach or during a hike.
How you'll use it: The Series 7's increased durability pairs nicely with the new cycling features in WatchOS 8. The new software brings an updated version of fall detection that Apple says can tell the difference between falling off a bicycle and a different type of accident. Apple also says WatchOS 8 can automatically detect outdoor cycling workouts. (See Lexy Savvides' test of the new Apple Watch cycling features here.)
The bottom line: We put Apple Watch Series 7's durability to the test. Those who want a truly rugged watch have military-grade options from Garmin and Casio to choose from, or could opt for a rugged Apple Watch case. But these updates suggest Apple is trying to push the Apple Watch beyond basic workouts and appeal to those who might need a more durable watch for activities like rock climbing. That's the premise behind the rumored Explorer Edition, which Bloomberg reports will come with greater impact resistance and could launch in 2022.
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Best Mental Health Apps for 2022
Best Mental Health Apps for 2022
Therapy can be a daunting step to take, but it is important for us to treat our mental health appropriately, so we can lead better lives. There are a number of mental health apps that can go a long way in helping you relieve stress, bring down your anxiety or even help you take the first steps in going to therapy and talking to someone. Research shows that mental health apps are also a great way to improve your well-being and keep tabs on your wellness journey.
There's a lot to love about mental health apps -- the variety, the affordability and the features. They also bring mental health resources to people who otherwise couldn't get help due to finances, disabilities or location. But they're not all created equal. Not all mental health apps are backed by research or clinical insights. With between 10,000 to 20,000 wellness apps out there, it can be difficult to find the best option for you. We've pulled together a curated list of our top choices to make the process easier.
Read more: Best Online Therapy Services
Screenshot by Taylor Leamey/CNET
Talkspace takes our top spot for the best therapy app because of its 24/7 access to medical professionals. It's an affordable online therapy option that gives you more than just helpful guides and videos to watch. You have access to a licensed therapist wherever and whenever you need them. Talkspace is a great option for someone who is not comfortable going into an office or would rather have therapy appointments online.
A 2020 study found that messaging a therapist through Talkspace reduced feelings of anxiety and depression. A different study said that using Talkspace's voice, video and text features also reduced symptoms of post-traumatic stress disorder, or PTSD. Note that the researchers of the studies had connections to Talkspace.
Within the app, you have access to video, text and audio chat to communicate with your therapist. However, users note there is a 5-minute cap on audio messages.
Talkspace is significantly more expensive than other apps on the list. However, if you're looking for an app that allows you to talk to a therapist directly, it may be worth the price.
Price: Plans start at $65/week.
Talkspace best features:
Talkspace offers therapy with a mental health professional. Not all mental health apps offer this feature.
You can change therapists.
Access to treatment and Talkspace features 24/7.
Things to consider:
Since it offers therapy, Talkspace is more expensive than other apps. Which may put it out of reach for some.
You can use insurance to pay for Talkspace, but some users have noted customer service wait times and other insurance troubles.
Screenshot by Taylor Leamey/CNET
Calm is one of the most well-known mental health apps in the wellness space, with over 100 million downloads. We consider Calm one of the best meditation apps because of its comprehensive offerings, including breathing techniques and calming exercises.
The Calm app is pretty easy to navigate and organized well. When you open the app, you are prompted to take a few deep breaths. Then you select what your main goals are so that your recommendations are tailored to your needs. You also can track statistics within the app, such as how long you have been using the app or how many sessions you've completed.
The free version of Calm is limited, but there is a 7-day trial that helps you decide if it's right for you. After the trial, you have to pay the premium to access the 100 guided meditations, sleep library and masterclasses, which is $14.99/month or $69.99/year. If you are ready to commit to Calm, it's good to go with the full-year option since it comes out to just under $6/month instead of the full $15. Or you can always stay with the limited free version.
Price: $14.99/month or $69.99/year
Calm best features:
Calm is simple to use and the exercises are easy to follow. It's a great mental health app for beginners.
Features of Calm include breathing exercises, sleep programs, relaxation and mindfulness techniques.
You have access to sleep stories narrated by celebrities like Harry Styles or Laura Dern.
Things to consider:
Calm offers a free version of the app, however, it is limited. You have to pay to access the full features.
You do have to enter payment upfront when you sign up, meaning you have to remember to cancel if you decide it's not for you.
Reviews say that the app has troubles and customer service can be difficult to work with.
Screenshot by Taylor Leamey/CNET
The Moodfit app has a lot to offer, and you can choose how to use the app. You can track sleep, nutrition, exercise and more during your wellness journey. Moodfit uses tools and sessions that help you assess your feelings, recognize negative thinking and change it.
The Moodfit app has pretty standard navigation. The "notices" tab at the bottom is what I would consider the educational section. There is a lot of good information available, like how your thoughts influence your behavior and feelings, but you will have to take the time to actually read it. Other apps have a more interactive experience with imagery, videos and readouts.
Where I think where Moodfit really shines is its analytics. With the easy-to-interpret charts, you can spot patterns in your mood and your activities. You also can track your mood down to the hour -- analytic views available are monthly, weekly, daily and hourly. Many apps do have analytics, but Moodfit puts a lot of intention behind helping you find patterns in your behavior and moods.
Price: $8.99/month
Moodfit best features:
With Moodfit, you can adapt what the app offers based on your goals. Daily reminders and exercises will keep you on track.
Moodfit has some of the best analytics available in the mental health app game.
Things to consider:
Moodfit does not offer communication with a therapist.
The basic version of Moodfit does not include all that the app has to offer. The premium version is $8.99/month, which is a few dollars cheaper than the average cost of the best mental health apps without therapist access.
Moodfit's home page features your progress and goals.
Screenshot by Taylor Leamey/CNET
Screenshot by Taylor Leamey/CNET
Sanvello is the best mental health app for stress relief thanks to its full meditation library, guided journeys, health tracking and cognitive behavioral therapy tools. I was pleasantly surprised when using Sanvello. For me, it was a lesser-known option on the list, and it did not disappoint. You can choose what goals you want to target -- reduce anxiety, feel happier, build confidence, etc., and you can select as many goals as you want.
One of my favorite parts of the Sanvello app was how connected it felt when using it. Like other apps, there is an education section. What's different is how it is presented. Sanvello uses text, videos and audio for a multimedia experience that is much easier to follow and digest. This comes down to preference, as some people prefer to read at their cadence.
The basic version of Sanvello is free. However, there are additional features that the app offers -- like coaching and guided journeys -- that are not available on the free version. There is a premium option of $8.99/month and a premium plus coaching option for $50/month which offers a coach with live connection capabilities.
Price: $8.99/month or $50/month
Sanvello best features:
You can choose which areas you want to target, which allows for personalization.
Unlike other apps, Sanvello has an option to connect with peers who are going through the same things.
Sanvello does have a therapy subscription that connects you with a licensed therapist.
Things to consider:
Unfortunately, the therapy option is not available in all states, and if not covered by insurance, it can get expensive.
There are limitations to the free app. You have to pay a subscription to access advanced features.
The Sanvello app allows you to select which goals you want to target.
Screenshot by Taylor Leamey/CNET
Screenshot by Taylor Leamey/CNET
Happify is a free mental health app that focuses entirely on your mood and helps relieve anxiety. Developed by mental health professionals, Happify's strategies are derived from cognitive behavioral therapy that helps you learn how to recognize and reorient negative thinking.
Happify had the most thorough questionnaire when signing up. I was asked about relationships, employment and medical conditions to help personalize the service. As the name suggests, Happify focuses on positivity and tries to make your journey fun with engaging games. With the relaxation and mindfulness techniques Happify offers, you can boost your mood and relieve anxiety.
The app has a different navigation setup than other apps. Instead of having the navigation bar at the bottom, there's a three-bar dropdown you have to tap to bring up the menu at the top left, making it just a little more difficult to find things.
Price: $14.99/month or $139.99/year. You also can purchase "lifetime access" for $499.99.
Happify best features:
Happify was developed by therapists. It's one of the most robust mental health apps on the list.
You can personalize how you use the app by selecting what your goals are.
When using Happify, you have access to a community forum or you can keep your account private.
Happify also has a digital coach feature available.
Things to consider:
The free features available are limited. To access the digital coach and advanced features, you have to pay for a subscription.
Various tracks are available from Happify.
Screenshot by Taylor Leamey/CNET
Screenshot by Taylor Leamey/CNET
MindShift is a free mental health app specifically designed to target anxiety. Categories within the app are broken down into general worry, social anxiety, perfectionism, panic and phobias. This allows the user to personalize which type of anxiety they want to work through.
As the name suggests, MindShift targets your mindset, meaning that it helps you identify what is making you anxious and helps you redirect your thinking to positivity. When you open the app, you're prompted to rate your daily anxiety score to track over time. The app is pretty easy to use and easier to navigate than other options simply because there is less available. One tool that stood out was the "thought journal" that helps you work through what you're worried about and how to overcome negative thoughts. "Coping cards" are also available to help you ease anxiety in the moment.
MindShift is much more interactive than other apps, as it relies on you to add anxiety scores and type responses to get the best experience. Other apps are mainly reading-based. If you want the best out of MindShift, you need to interact with the app.
Price: Free
Mindshift best features:
MindShift is a very interactive app that allows you to choose which type of anxiety you target.
It's a free app that used psychotherapy techniques.
Things to consider:
Because it's free, you have a limited number of entries a day.
The app may have technical difficulties.
Screenshot by Taylor Leamey/CNET
The unique experiences of people of color are often excluded from traditional mental health resources. The wellness app industry is traditionally not inclusive and mainly focuses on experiences that white people encounter. Only one in three Black Americans get the mental health care they need. That's why Shine is the pick for the best mental health app for people of color.
It's specially designed to target the needs and struggles of people of color, making mental health resources more accessible and inclusive. Shine offers meditations, self-care courses led by experts and monthly virtual workshops. You are also prompted to add a wellness check-in each day and are greeted with motivational messages.
Price: $14.99/month
Shine best features:
The topics and practices offered are focused on BIPOC mental health. This is unique to the mental health app space.
You have access to a peer community that offers support and empowerment.
Things to consider:
Shine offers a free app version, though you will not have access to all the features offered.
The price is about average when compared to the other options on the list.
Selection of choices for Shine app.
Screenshot by Taylor Leamey/CNET
How we chose the best mental health apps
The apps included on the best mental health app list have the best features supported by research. When selecting our picks, we examined each app's user experience, features and pricing. We also read through user reviews to tease out pain points and what people value in mental health apps.
Frequently asked questions
What are mental health apps?
Who doesn't want therapy from the comfort of home? Mental health apps are tools you can use to improve your well-being. While not all offer online therapy, they're simple to use and make managing your mental health easy. Each app will vary in what it targets. For example, Calm specializes in relaxation and breathing. Moodfit focuses on tracking your mood and finding patterns.
Mental health apps are not intended to diagnose conditions or be a replacement for therapy. Instead, they are a great tool to use for continued support daily. They offer encouragement, education and helpful activities you can use to improve several areas of your mental health.
Read more: Tips to Find the Right Therapist For You
Are mental health apps effective?
Experts are split on the effectiveness of mental health apps. Some studies have not found "convincing evidence" that apps greatly improve outcomes related to disorders like anxiety, depression or drinking. However, other research has suggested that mental health apps have potential in managing and improving symptoms of select disorders.
The research on the effectiveness of long-term treatment with apps is young. Most experts agree that they are a great tool to support your mental health, especially when you use them in addition to other treatment options. They are not intended to diagnose conditions and should be viewed primarily as a complement to traditional treatment options.
What are the benefits of mental health apps?
Mental health apps bring resources to those who otherwise may not have had access to them, whether because of financial standing or regional location. And while they are not a true replacement for therapy, mental health apps are a great way to self-regulate and be mindful of how you're feeling.
Convenience: You can track your mood, talk to a counselor or read about mental health topics from anywhere.
Price: Mental health apps are significantly more affordable than traditional therapy. Many are available for under $20/month.
Consistency: You want to be as consistent as possible during your wellness journey. With push notifications and props to check in, mental health apps ensure that you are being mindful of patterns in your behaviors or moods and how to meet your goals.
24/7 access: With a mental health app, you can access resources whenever you need them. While some of the counselors may not reply immediately, you have access to the app's other features 24/7.
They can help: Wellness apps can help you achieve your goals, whatever they are. For example, they can help you recognize patterns in your mood or improve your coping skills.
Will mental health apps be the end of therapy?
Mental health apps are great tools that supplement your experience. However, it's unlikely they would ever replace traditional therapy, even the options that offer virtual therapy. Mental health apps have limitations in crises, and there are questions about effectiveness when used alone. Mental health apps aren't the best option for everyone. While the apps are typically user-friendly, some people still prefer to meet in person and have their therapists' undivided attention. It's all a matter of preference.
Read more: What Is Cognitive Behavioral Therapy?
Do mental health apps share your data?
With mental health apps, you can't assume that everything is protected under the Health Insurance Portability and Accountability Act. Mental health apps fall in a gray area. HIPAA only protects information collected by "covered entities," including healthcare providers and insurance companies. Many of the best mental health apps on the market operate without connection to covered entities, meaning your information isn't completely private.
HIPAA applies to conversations with your therapist on an app. So you don't need to worry about what you disclose in those sessions. However, the apps' additional features -- guided meditations, CBT exercises and mood logs -- are not always kept confidential. Neither is the fact that you use a mental health app. The data you give the apps outside of therapy sessions can be sold for targeted advertising. And it's not just Facebook; your information can be shared with public health and academics for research.
Privacy will vary by platform. Make sure you read the privacy policy of each app to fully understand your protection.
Should you use a mental health app?
For many people, apps are an important tool to guide their wellness journey. While they are not a replacement for therapy, mental health apps are a great way to check in on yourself. My advice is that mental health apps are what you put into them. Many of the free ones offer helpful, educational content. But you need to take the time to read it. Others allow you to work through stressors with open-ended answer boxes. But you have to interact with the app to truly benefit from it.
A wellness app won't give the client's relationship with a counselor that traditional talk therapy offers. And for some, that's not something they are willing to give up. But if therapy is currently out of your reach, especially due to cost, then mental health apps may be a good option. You won't get the highly personalized experience you could get with another person, but you can still learn healthy habits and skills.
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.
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How to calm social anxiety
How to calm social anxiety
Everyone experiences anxiety from time to time, but for most people, it's situational. For example, you may experience anxiety when you have an important presentation coming up at work. For others, however, generalized anxiety disorder and social anxiety disorder can seriously interfere with everyday activities. Situations as simple as getting lunch with coworkers or meeting a new person can trigger intense feelings of self-doubt, embarrassment, inhibition and more. Calming anxiety in social settings can feel impossible, but with the right tactics, you'll be well on your way to fully enjoying social atmospheres.
What is social anxiety?
Social anxiety, also called social phobia, is a type of anxiety disorder that involves the fear of interaction with other people. People with social anxiety may fear being negatively judged or overanalyzed by other people, and they may come across as shy, quiet, nervous or even aloof.
Some people who are diagnosed with generalized anxiety disorder may also feel anxiety in social settings. The main difference between these two disorders is that people with social anxiety don't typically have anxiety about other things, while people with generalized anxiety may feel anxious about many different things.
However, having one of these conditions isn't necessarily a prerequisite to have anxiety in social settings -- people without either disorder may experience occasional social anxiety in situations that are particularly uncomfortable for them, such as speaking in front of a large audience.
In any case, it's important to understand whether the anxiety is situational or persistent.
Rachel Wright, licensed psychotherapist and co-owner of Wright Wellness Center, told CNET that it's normal to experience anxiety in unfamiliar situations, but if it's interfering with the things you want to do on a day-to-day basis (such as meet friends for happy hour or go for a group run), it's important to seek help from a mental health professional.
How to calm anxiety in social settings
Laura Rhodes-Levin, a licensed marriage and family therapist and Founder of The Missing Peace Center, told CNET that calming social anxiety is all about pulling yourself away from your thoughts.
"The key is to lure yourself out of your frontal cortex, the thinking part of the brain that's telling you to be uncomfortable, and soothe your body to become present," Rhodes-Levin said. "...Try to focus in on what others are talking about to help distract you. Breathe calmly and remember, nobody else knows what's going on in your head."
Her tips for calming anxiety in social settings include wearing an aromatherapy necklace that can casually be lifted with your hand to trigger calming neurotransmitters; holding something cold in your hand or putting your hands around a cold glass; and playing counting games, such as testing yourself to see how many shades of blue you can see.
Social anxiety can be overwhelming and encourage you to avoid all social interaction. Knowing how to calm yourself down in social settings can help.
Getty Images
Wright's top three tips for calming social anxiety involve knowing yourself well and understanding your anxiety:
1. Take a few moments to get some air and breathe
Whether that is outside or in the bathroom, give yourself the grace of being able to step out of the social situation itself to breathe. 2 minutes of breath work can reset your nervous system.
2. Plan ahead
Decide if you want a non-negotiable leave time or if you want to play it by ear. When it comes to social anxiety, sometimes it can be helpful to know when and how you're leaving a party or gathering. If you can decide this before entering into the situation it will help to limit the amount of overthinking and anxiety in the moment itself.
3. Get clear on what your anxiety is about
Explore the potential causes of your anxiety, especially if it has a specific trigger, and work through them with a therapist, coach, friend or someone else who can help.
Additionally, you can try these other tactics for calming anxiety in social settings:
When possible, attend events with a trusted friend or family member. This should be someone who you feel very comfortable around and someone who knows
Recognize that no one is perfect. Social anxiety and perfectionism often coexist, and letting go of perfectionism can be the key to overcoming social anxiety.
Talk yourself up. Social anxiety is often accompanied by self-shaming thoughts, such as "They think I'm dumb" or "Nobody here likes me." Push those thoughts out and give yourself compliments instead. Try "That story I just told was really funny" or "I look and feel fantastic in this outfit."
Some people experience social anxiety in the simplest of scenarios, such as ordering coffee, but others experience it at parties, in crowds, when meeting new people or when speaking publicly.
Getty Images
Recognizing social anxiety and getting treatment
If you have social anxiety or generalized anxiety that's triggered by social interaction, even the best tactics may not feel like enough. If you're not sure if you have social anxiety, look for the following signs:
Avoidance behavior: You avoid social events and interactions as much as possible.
Escape behaviors: You often leave events, such as parties, dinners or concerts, shortly after arriving due to anxious feelings.
Safety behaviors: You feel like you always need a distraction during social events. For example, you may always have a drink or plate of food at a party, or you feel the need to always play on your phone during casual events.
Physical symptoms: In social settings, you start to sweat, feel dizzy or light-headed, get a stomach ache, or experience other physical symptoms alongside feelings of anxiousness.
Premeditated anxiety: You make yourself nervous before even arriving at an event by thinking things like "I'm going to mess up" or "I don't have anything to talk about."
According to the Social Anxiety Association, only cognitive behavioral therapy is proven to effectively and permanently treat social anxiety. Cognitive behavioral therapy involves changing the thought and behavior patterns behind your difficulties. If you already have a therapist, you can also discuss medication if you think it might help.
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.
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How to calm social anxiety
How to calm social anxiety
Everyone experiences anxiety from time to time, but for most people, it's situational. For example, you may experience anxiety when you have an important presentation coming up at work. For others, however, generalized anxiety disorder and social anxiety disorder can seriously interfere with everyday activities. Situations as simple as getting lunch with coworkers or meeting a new person can trigger intense feelings of self-doubt, embarrassment, inhibition and more. Calming anxiety in social settings can feel impossible, but with the right tactics, you'll be well on your way to fully enjoying social atmospheres.
What is social anxiety?
Social anxiety, also called social phobia, is a type of anxiety disorder that involves the fear of interaction with other people. People with social anxiety may fear being negatively judged or overanalyzed by other people, and they may come across as shy, quiet, nervous or even aloof.
Some people who are diagnosed with generalized anxiety disorder may also feel anxiety in social settings. The main difference between these two disorders is that people with social anxiety don't typically have anxiety about other things, while people with generalized anxiety may feel anxious about many different things.
However, having one of these conditions isn't necessarily a prerequisite to have anxiety in social settings -- people without either disorder may experience occasional social anxiety in situations that are particularly uncomfortable for them, such as speaking in front of a large audience.
In any case, it's important to understand whether the anxiety is situational or persistent.
Rachel Wright, licensed psychotherapist and co-owner of Wright Wellness Center, told CNET that it's normal to experience anxiety in unfamiliar situations, but if it's interfering with the things you want to do on a day-to-day basis (such as meet friends for happy hour or go for a group run), it's important to seek help from a mental health professional.
How to calm anxiety in social settings
Laura Rhodes-Levin, a licensed marriage and family therapist and Founder of The Missing Peace Center, told CNET that calming social anxiety is all about pulling yourself away from your thoughts.
"The key is to lure yourself out of your frontal cortex, the thinking part of the brain that's telling you to be uncomfortable, and soothe your body to become present," Rhodes-Levin said. "...Try to focus in on what others are talking about to help distract you. Breathe calmly and remember, nobody else knows what's going on in your head."
Her tips for calming anxiety in social settings include wearing an aromatherapy necklace that can casually be lifted with your hand to trigger calming neurotransmitters; holding something cold in your hand or putting your hands around a cold glass; and playing counting games, such as testing yourself to see how many shades of blue you can see.
Social anxiety can be overwhelming and encourage you to avoid all social interaction. Knowing how to calm yourself down in social settings can help.
Getty Images
Wright's top three tips for calming social anxiety involve knowing yourself well and understanding your anxiety:
1. Take a few moments to get some air and breathe
Whether that is outside or in the bathroom, give yourself the grace of being able to step out of the social situation itself to breathe. 2 minutes of breath work can reset your nervous system.
2. Plan ahead
Decide if you want a non-negotiable leave time or if you want to play it by ear. When it comes to social anxiety, sometimes it can be helpful to know when and how you're leaving a party or gathering. If you can decide this before entering into the situation it will help to limit the amount of overthinking and anxiety in the moment itself.
3. Get clear on what your anxiety is about
Explore the potential causes of your anxiety, especially if it has a specific trigger, and work through them with a therapist, coach, friend or someone else who can help.
Additionally, you can try these other tactics for calming anxiety in social settings:
When possible, attend events with a trusted friend or family member. This should be someone who you feel very comfortable around and someone who knows
Recognize that no one is perfect. Social anxiety and perfectionism often coexist, and letting go of perfectionism can be the key to overcoming social anxiety.
Talk yourself up. Social anxiety is often accompanied by self-shaming thoughts, such as "They think I'm dumb" or "Nobody here likes me." Push those thoughts out and give yourself compliments instead. Try "That story I just told was really funny" or "I look and feel fantastic in this outfit."
Some people experience social anxiety in the simplest of scenarios, such as ordering coffee, but others experience it at parties, in crowds, when meeting new people or when speaking publicly.
Getty Images
Recognizing social anxiety and getting treatment
If you have social anxiety or generalized anxiety that's triggered by social interaction, even the best tactics may not feel like enough. If you're not sure if you have social anxiety, look for the following signs:
Avoidance behavior: You avoid social events and interactions as much as possible.
Escape behaviors: You often leave events, such as parties, dinners or concerts, shortly after arriving due to anxious feelings.
Safety behaviors: You feel like you always need a distraction during social events. For example, you may always have a drink or plate of food at a party, or you feel the need to always play on your phone during casual events.
Physical symptoms: In social settings, you start to sweat, feel dizzy or light-headed, get a stomach ache, or experience other physical symptoms alongside feelings of anxiousness.
Premeditated anxiety: You make yourself nervous before even arriving at an event by thinking things like "I'm going to mess up" or "I don't have anything to talk about."
According to the Social Anxiety Association, only cognitive behavioral therapy is proven to effectively and permanently treat social anxiety. Cognitive behavioral therapy involves changing the thought and behavior patterns behind your difficulties. If you already have a therapist, you can also discuss medication if you think it might help.
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.
