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How To Deal With Social Anxiety Without Medication-Diet And Nutrition

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Adults With Social Anxiety

This is dedicated to all of you adults who have gotten through all the difficult stages of your social anxiety, treat yourself to something extra special today. Many adults even though they have gotten through the past stages of this condition, still struggle socially at times with new experiences. I am no exception by any means, I still have to push myself at times to interact socially. For those of you who are still being very much controlled by your condition, today we will begin from scratch to learn how to deal with our social anxiety one step at a time.


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Social Anxiety Triggers

Most of you who are adults understands there are triggers which increases your symptoms, for the younger people this might not be fully understood by them at this time. We will address learning our triggers and how to cope with them better, first we must decrease our symptoms enough to be stable enough to focus on our triggers and how to cope with them in future articles.



Anxiety And Nutrition

Anyone who has been reading my articles knows how much nutrition has improved my symptoms and my quality of life, all of you realize I am sure when your feeling low on energy your symptoms are much more severe and control you much more at this time then at  any other time in your life. A person can appear extremely healthy, they may  appear to be at the perfect weight. At the same time, this same person may suffer from low energy because their nutritional needs are not exactly up to par. Low energy is the most common health problem for the majority of the people today, this is not for a lack of enough food in most cases. The reason for this is our bodies are not receiving enough nutrition from the foods we consume, so our first step will be to focus on improving our diets and increasing our nutritional levels.



How To Do A Elimination Diet

First off I do not believe in diets, I believe in a healthy lifestyle with foods which provide the individual person the nutrition they require to feel their best. I hope doing a elimination diet does not turn too many people away, but sadly there are foods in our diets which are our triggers to our social anxiety symptoms. Everyone has some foods which does not work well with their brain and body chemistry, think of these foods as allergy foods which will cause your symptoms to become much more severe. The elimination diet is not difficult to do, what is difficult is it takes patience and a little time to sort out which foods are your triggers. Here are the steps I used to do my own elimination diet, please seriously give this a try and it might amaze you how much less severe your symptoms will become.


  • First week you consume only vegetables, fruit, beef, poultry and fish

  • Second week you add one new food to your diet at a time, by doing this you will find out if the new food is one of your triggers.

  • Continue to add one new food each week so narrow down your trigger foods, of course omit any foods you already are aware of which are triggers or you have allergic reactions.

  • During your first week you should notice an improvement in your symptoms, you should experience less severe anxiety. Feel calmer, even possibly experience physical improvements such as improved energy levels and your mental fatigue and processing may improve more then you would imagine.

  • When adding your new food if you experience increased symptoms stop consuming that food, if your symptoms decrease this is one of your trigger foods you wish to avoid.

  • How I started my elimination diet was by purchasing a notebook or journal from my favorite dollar store, writing my foods down seems to help me focus on what foods might be causing me problems when I have a flare up with my symptoms. This is just a suggestion what worked well for me, today you can use many digital gadgets to track your diet and fitness goals. Keep an online journal is pretty simple, most of us today are online most days.


Final Thought

The food we put into our bodies have a much more dramatic impact on our health then many people realize, especially when it comes to our brain functioning. For me, I experienced enough improvement in my symptoms to allow me to move forward with learning how to deal with my social anxiety without medication. My trigger foods are grains(gluten) and the majority of dairy foods, this has been a huge adjustment in my life. For me, the sacrifice of these trigger foods are well worth the improvement I have experienced in my life, without doing the elimination diet I would not be where I am today. If everyday your putting your trigger foods into your body, your just  not healthy enough to move to the next steps. I tired for years to add a wide variety of coping skills to improve my symptoms, until I realized it was some of the foods I was consuming it just was not possible for me. By eliminating your trigger foods, besides decreasing your symptoms you also increasing your nutritional levels.

Today I am free from all my anxiety medications, in the past I was on several different medications for my anxiety symptoms.











  • Ashley says:

    I really loved your elimination diet, it’s something that I really have to try as soon as I can 😀
    It seems really efficient and as far as I can see now, it seems pretty logic and easy to realize which food is a trigger for your anxiety.
    Did you create this diet yourself or you found it somewhere and tried it? I may have missed this part, I apologize 🙂

    • admin says:

      Thank You Ashley

      I appreciate your reading my new post on the elimination diet, I started the elimination diet on my own out of frustration i was becoming physically as well as anxiety ill at the time. The elimination diet I am sure has been around for some time, I just started it my own method when I could not wait any longer for my physicians to find out what was the matter with me. This is good for any health issue a person might be having to find out if they have trigger foods, wish you luck on the diet to feel much healthier very soon.


  • Jon says:

    This is a positive website, good on you!
    I can see you doing well with this as society unfortunately for children and young adults alike is getting more and more stressful and sites like this are going to really reach out to teenagers especially… they all live the digital age!

    One thing i would suggest though is changing the txt content from Header (H4 or H3) to just paragraph as it clashes with your titles. Also the title in the header of your website… make it bold and stand out as its lost in all those colours.

    Keep up the good work.


    • admin says:

      Thank You Jon

      I appreciate all your feedback on my article and my website, I will work on correcting those things on my website as soon as I possibly can.


  • Mimi-CU says:

    Hi there. What a necessary post. Most people do not like to talk about anxiety or even acknowledge that the struggle with it. But we know that problems do not go away when we stick our head under the sand, so I am very impressed that you take this huge problem head on.

    Great tip on controlling social anxiety through food for adults. The same tips can be used on children too since it all boils down to imbalances in one’s chemistry.

    I thoroughly enjoyed your post and will definitely be back for more tips!

    • admin says:

      Thank You Mimi CU

      This knowledge is for anyone experiencing social anxiety, often during the earlier stages childhood and teen even the person suffering does not realize what is going on with them. If parents can figure this is a problem, the elimination diet will work for their children as well as adults as you have expressed in your comment. At one time I would be too ashamed and too anxious to share my experience with this condition, even writing about it at one time would have had me in tears. I am doing this in hopes to save others from experiencing what I have in my past, so many years wasted hiding from social interaction for me has given me the inspiration to share with others.


  • Ilyssa says:

    Great information! I find that doing an elimination diet is challenging, but if you are motivated, you can do it! As I am a vegetarian, there is an additional challenge, since I am not eating meat. I did an elimination diet for gluten, diary, soy and corn. I found that to be difficult but I was able to avoid those items. The funny thing was that it seemed to be doing well for me and then I was afraid to add them back!

    • admin says:

      Thank You Llyssa

      I am happy to hear you did do a elimination diet in the past, I am sure it is tough being a vegan to do the elimination diet. I often wondered how vegans receive enough protein in their diets with no animal products, I find it challenging to be gluten and dairy free myself, but it really is worth it to feel your best.


  • Dan says:

    Wow, what an eye opener. I’ve been suffering from anxiety on and off for about 3 years now and never for an instant considered it could be diet related. I’ll give your advice a shot, thanks for the info.

    • Jeff says:

      Thank You Dan
      I am happy to hear your will give your diet a look to help you deal with your anxiety better,
      I also suffered most of my life with anxiety never thinking the cause could be my diet.
      The elimination diet is something I highly recommend for everyone to do, even if your not
      experiencing anxiety finding your trigger foods could improve your health more then you can

  • ches says:

    This is a subject that is of great interest to me as I too believe a natural healthy diet, full of the nutrients your body needs, is the only way to go.
    I would be interested to know which dairy foods you do eat as I note you say you don’t eat most dairy.
    I’m really impressed with your choice of foods in your image ie. chicken, eggs, almonds and lentils. This will give you nearly equal amounts of Magnesium (Mg) and Calcium (Ca) and this ratio of 1:1 is vital in keeping Mg deficiency at bay. Anxiety and depression are symptoms of Mg deficiency. Most of us consume far too much Ca in relation to Mg. Great post. Keep up the good work! Ches

    • admin says:

      Thank You Ches

      I am happy to hear from you today, very nice my article is of a great interest to you. I have found from my own experience nutrition is the key to many of our health problems.

      I learned from doing my own elimination diet that grains and dairy were my anxiety trigger foods, for the past few years I have been on a gluten-free diet and mainly no dairy. I consume even gluten-free grain processed foods in moderation, maybe a few times per month at the most. Even the gluten-free foods give me problems, the only dairy I consume in moderation is white cheese. I have found the hard yellow cheese does not agree with my digestive system, I highly recommend anyone with anxiety or any health problems do a elimination diet to find their trigger foods.


  • Anna says:

    What a fantastic article! You have hit on something so important that many people don’t think of when it comes to social anxiety. What you’re saying makes a lot of sense. I really see the value in doing an elimination diet.

    I just want to commend you for all that you have been able to accomplish in your personal life with all of the struggles you’ve had to face.

    Bless your heart for wanting to help others who are dealing with the same issues. I truly hope your site reaches a lot of people!

    I wish you continued health and happiness and much success with this wonderful mission that you have started!!


    • admin says:

      Thank You Very Much Anna

      Social anxiety has been a very emotional roller coaster ride in my life, I do hope enough people eventually read my articles and give what works for me a try. The elimination diet has changed my life, in the past I would never had the courage to write these articles and have my own website.

      Have a very nice weekend Anna


  • Ariel Baradarian says:

    As a homeopath, I totally agree with every single word you posted here.

    We are what we eat. The way we eat, our thoughts while eating, and our physical act of eating can affect the way we think and feel. The mind body connection isn’t just affected by the natural world and its remedies that it provides, but also the food thats consumed.

    As Maimonides wrote: [paraphrased] “the source of all illnesses is derived from the fact that a person doesn’t eat properly.”

    Awesome post and looking forward to more!

    • admin says:

      Thank You Ariel

      I truly do appreciate your comment on my article, I am happy to hear you live a health lifestyle and i hope more people will reading my articles and other health websites who care.

      Nutrition is the key to our health, why the majority of people do not realize this is beyond me. Hopefully more people will change their lifestyles and become healthier, shame even our children today are not healthy.


  • Monica Bouteiller says:

    Hi, thank you for this interesting and helpful post! I’m not keen on medication and diets. Like you, I do believe that eating the right nutritional foods make a huge difference. I like how you explain the process of bad triggers and your elimination diet makes absolute sense and keeping notes to track. Do you think blood type makes a difference in types of food we should be eating?

    Thanks again for this great post!

    • admin says:

      Thank You Monica

      I appreciate you reading my article on the elimination diet, keeping a journal or using a fitness tracker is the best method to monitor and motive you lifestyle. A healthy lifestyle eliminating your trigger foods is your best method and the healthiest to maintain your weight, get the most nutritional foods into your body.

      You know I have heard about this blood type determining the foods we should be eating, honestly I have never researched or give this a try. Once I did the elimination diet and rid myself of the trigger foods my health has improved dramatically, possibly if you did the elimination diet and then checked for your blood type and see if this corresponds with one another we would know. If you do this , let me know the result it does interest me how it would turn out.


  • Matt's Mom says:

    I think this post is really great. How you are making people aware of what they can do, besides medication, to help their social anxiety issues. And yes, any diet for the most part, does not work. What people REALLY need to focus on is eating healthy and living a healthy lifestyle….this will change your life dramatically. You gave a GREAT step-by-step account of how to figure out what the triggers are. This post was very informative and I am glad I came across your website. Thank you!

    • admin says:

      Thank You Matt’s Mom

      Thank you for reading article and leaving your sincere comment today, by the way how is Matt and his mom doing today?

      I truly appreciate all the kind things you share about my article and my website, I do hope it will help people struggling with anxiety and even depression by adding some of the things I am sharing which has worked for me.

      Take Care


  • Mallory says:

    Great post!! It is so true that our nutrition affects our lives more than we realize sometimes. It is not just about having a great figure from eating well but also great mental health along the way. More energy is one of the greatest benefits from eating a healthy diet. I love the line about not believing in diets but living a healthy lifestyle at all times. It makes it not seem like you are ‘dieting’ I too have cut most bad foods out of my diet the last year and felt much better about myself. I still indulge from time to time but I feel way better about myself and my body when I eat the right way. Thanks for the advice!

    • admin says:

      Thank You Mallory,

      It is true when we are eating healthy we feel better about ourselves physically and mentally, it is good to indulge once in a while to spice up our life but when we indulge too much it affects our energy and our mental health.


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