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Mental health

Social anxiety – what it is and how to overcome it

By Mandana Ahmadi, founder and CEO of Alena

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Mandana Ahmadi, founder and CEO of Alena
Have you ever experienced the flutter of butterflies in your stomach when approaching a conversation with someone? Have you found yourself debating whether to attend a party where everyone is unfamiliar? Have you ever felt profound regret over something you said, causing sleepless nights?

These are all telltale signs of social anxiety, a common yet often overlooked condition that quietly exerts control over our lives.

Left unaddressed, social anxiety can lead to significant comorbidities such as depression, substance abuse, and eating disorders. However, the good news is that social anxiety is highly treatable.

Social anxiety itself is not inherently negative; it serves as an essential function in creating effective societies where individuals care for one another and understand their place in the larger community. However, when social anxiety becomes impaired—whether excessive or lacking—it hinders our ability to tap into the resources that society offers.

This struggle often underlies the development of comorbidities: we feel down and spiral into depression when we can’t advance in our careers despite our potential and skills, we turn to drinking or comfort eating to soothe our anxiety, and the accumulated sleep debt harms our overall health.

By addressing the root cause, which can sometimes be social anxiety, we can reverse these negative patterns.

Social anxiety is influenced by various cognitive functions, which, when impaired, intensify social anxiety or drive it to suboptimal levels. Four major drivers include the rumination function, avoidance behaviour, accurate perception of others’ opinions, and attentional focus during social interactions.

Here at Alena this is our area of expertise, and the Alena app can help measure the health of these cognitive functions and provide scores, followed by cognitive behavioural therapies that target these specific areas. While there is no instant remedy for social anxiety, there are steps you can take.

The first step towards overcoming social anxiety is to recognise that it is a common and normal experience. Many people struggle with social anxiety, but it often remains misunderstood.

By acknowledging it, you are already on the path to overcoming it. Understand that your anxious feelings are more a product of how your brain processes information rather than an accurate reflection of how others perceive you.

When anxiety strikes, there is a tendency to want to escape, hide, or distract ourselves from the discomfort. Instead, allow yourself to experience those feelings and focus on calming your body through slow breathing techniques commonly used in meditation.

By slowing down, you can help your body break free from the fight-or-flight response. Shift your attention away from your inner thoughts and redirect it towards the external world. This can be done by immersing yourself in the sounds around you or paying close attention to the visual details in your surroundings.

You will notice a sense of relief as your attention releases from the internal spiral, leading to a lighter and less tense state.

Next, try to imagine yourself in the shoes of someone you love who is going through a similar situation. Consider how you would talk to them and evaluate the seriousness of the situation if it involved them.

By adopting an external perspective, you distance yourself from your own anxious thoughts and gain a more objective view of reality. This helps to ground you in the present moment.

Lastly, the most effective way to overcome social anxiety is through exposure to small social events and gradually increasing your comfort zone.

Often, you will realise that nothing catastrophic happens, challenging the belief that social situations are as major and terrifying as they may seem. By incrementally expanding your social experiences, you will build confidence and realize that you can handle them.

Remember, you are not alone, and overcoming social anxiety takes time and effort. With the right support, strategies, and a gradual approach, you can regain control of your life and thrive in social situations. 

 

Mandana Ahmadi is the founder and CEO of Alena. Mandana is dedicated to tackling the world’s mental health crisis, starting first with social anxiety. She has worked with the International Brain Laboratory, and achieved her PhD in computational neuroscience from UCL Gatsby. 

Insight

Online abuse and deepfakes ‘pushing women out of public life’

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Deepfakes, AI-assisted rape and unwanted advances are pushing women out of public life, a report has found.

Online violence against women in public life is becoming increasingly technologically sophisticated, with perpetrators able to use AI tools to fabricate intimate images of their targets.

Survey responses suggest these attacks are often deliberate and coordinated, aiming to silence women in public life while undermining their professional credibility and personal reputations.

The report, “Tipping point: Online violence impacts, manifestations and redress in the AI age”, was published by UN Women and produced in partnership with City St George’s, University of London, and TheNerve, a digital forensics lab founded by Nobel laureate Maria Ressa.

It analysed the experiences of 641 women journalists and media workers, activists and human rights defenders from 119 countries. The women were surveyed between 27 August and 13 November 2025.

Researchers found that 27 per cent of women respondents were targeted with unsolicited sexual advances via direct message, receiving unwanted intimate images, “cyberflashing”, sexual innuendos or non-consensual sexting.

A further 12 per cent had their personal images, including those of an intimate nature, shared without their consent, while 6 per cent had been subjected to deepfakes or manipulated images and videos.

The impacts included an alarming rate of mental health diagnoses and self-censorship. Nearly one-quarter, or 24 per cent, of respondents had experienced anxiety and/or depression linked to online violence, while 13 per cent reported being diagnosed with post-traumatic stress disorder, or PTSD.

The findings also pointed to widespread self-censorship, with 41 per cent of respondents saying they self-censored on social media to avoid being abused, and 19 per cent doing so at work.

The study found that while 25 per cent of respondents had reported incidents of online violence to the police and 15 per cent had taken legal action, justice still eluded them. Some 24 per cent of the women who had reported online violence felt victim-blamed by the police, having been asked questions such as “What did you do to provoke the violence?” The same proportion said the police made them feel responsible for shielding themselves from further violence.

Julie Posetti, professor of journalism and chair of the Centre for Journalism and Democracy at City St George’s, is the project’s principal researcher and the report’s lead author.

She said: “AI-assisted ‘virtual rape’ is now at the fingertips of perpetrators. This phenomenon accelerates the harm from online violence inflicted on women in public life.”

“This violence serves to fuel the reversal of women’s hard-won rights in a climate of rising authoritarianism, democratic backsliding and networked misogyny.”

“The rollback of women’s rights is enabled and exacerbated by technologies which, by design, amplify misogynistic hate speech for profit.”

Co-author Lea Hellmueller, associate professor of journalism and associate dean for research and innovation at City St George’s, added: “The chilling effect of online violence is pushing women out of public life.”

“Law enforcement is outsourcing the responsibility for protection to the survivors by telling women to remove themselves from social media, to avoid speaking publicly about controversial issues, to move into less visible roles at work, or to take leave from their respective careers.”

“This shows that avoidance techniques, self-censorship or quitting, are still significantly more likely to be used by women rather than resistance techniques such as reporting online attacks to the police.”

Pauline Renaud, lecturer in journalism at City St George’s and fellow co-author of the study, said: “Going to the police or taking legal action do not necessarily lead to justice for survivors.”

“We need more effective education and training of law enforcement and judicial actors to support action in cases of technology-facilitated violence against women and girls.”

“This needs to be matched by political will to effectively regulate Big Tech companies that use their outsized financial and political power to undermine progress in this area.”

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Pregnancy

More than half of women with gestational diabetes face harmful stigma, research reveals

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More than half of women with gestational diabetes report stigma from healthcare staff, family, friends and wider society, new research shows.

A survey of 1,800 UK women found widespread emotional distress at diagnosis of the condition, a form of high blood sugar that develops during pregnancy, with effects lasting beyond birth.

Gestational diabetes affects around one in 20 pregnancies in the UK, and the findings highlight the wider toll on women diagnosed with the condition.

The study was funded by Diabetes UK and led by researchers at King’s College London and University College Cork.

Dr Elizabeth Robertson, director of research and clinical at Diabetes UK, said: “Stigma can have a dangerous and devastating impact on pregnant women diagnosed with gestational diabetes, particularly at a time when emotions and anxieties may already be heightened.

“We know that stigma can lead to shame, isolation and poorer mental health, and may discourage people from attending healthcare appointments, potentially increasing the risk of serious complications.

“This research highlights the urgent need for better support systems, based on understanding and empathy to ensure no one feels blamed or judged during their pregnancy.”

More than two-thirds of women, 68 per cent, reported anxiety at diagnosis, while 58 per cent felt upset and 48 per cent experienced fear.

The psychological impact continued beyond birth, with 61 per cent saying the condition negatively affected their feelings about future pregnancies.

Nearly half of women, 49 per cent, felt judged for having gestational diabetes, while 47 per cent felt judged because of their body size.

More than 80 per cent felt other people did not understand gestational diabetes, and more than a third, 36 per cent, concealed their diagnosis from others.

Gestational diabetes stigma was also common in healthcare settings, with 48 per cent reporting that professionals made assumptions about their diet and exercise, and more than half, 52 per cent, feeling judged based on their blood glucose results.

Many women described a loss of control and a sense of disruption during pregnancy.

Nearly two-thirds, 64 per cent, felt they were denied a normal pregnancy, while 76 per cent reported a lack of control over their pregnancy.

More than a third, 36 per cent, felt abandoned by healthcare services after giving birth, and one in four, 25 per cent, continued to experience depression or anxiety postpartum.

Focus group participants described harmful stereotypes, including assumptions that they were ‘lazy’, had ‘poor eating habits’ or ‘lacked willpower’.

Comments from family and friends included remarks such as “should you be eating that?” and “you must have eaten too much, that’s why you have gestational diabetes.”

The researchers are calling for targeted interventions alongside structured emotional support for women during and after pregnancies affected by gestational diabetes, to improve both mental and physical health outcomes.

Professor Angus Forbes, lead researcher from King’s College London, said: “Stigma and emotional distress are far more common in women diagnosed with gestational diabetes than many realise.

“Everyday interactions, even with those who mean well, can deepen this harm, shaping women’s emotional wellbeing and the choices they feel able to make.

“It’s clear that meaningful action is needed to protect women’s mental and physical health.”

Risk factors for gestational diabetes include living with overweight or obesity, having a family history of type 2 diabetes, and being from a South Asian, Black or African Caribbean or Middle Eastern background.

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Mental health

Lifting weights shows mental health and cognitive benefits in older women, study finds

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Weightlifting can improve memory and mental health in older women, whether they lift heavier or lighter weights, a clinical trial has found.

The study suggests structured exercise could offer a non-drug way to help protect the ageing mind.

As people age, physical abilities often decline and the risk of cognitive impairment rises.

Women can also face a higher risk of depression and anxiety later in life because of menopause, hormonal changes and shifting social factors.

Over time, poor mental health can speed up physical and cognitive decline.

Medical professionals often recommend cardiovascular and resistance training to help preserve physical independence.

Beyond building muscle and strength, lifting weights may also help protect the brain.

The research team recruited 120 women with an average age of 68 who were not taking part in any structured exercise programmes.

Before the intervention, independent cardiologists screened the volunteers using diagnostic stress tests to make sure they could take part safely.

The researchers then divided the women into three equal groups based on their baseline physical strength to ensure a balanced comparison.

The first group followed a resistance training programme using heavier weights for eight to 12 repetitions.

The second performed the same exercises using slightly lighter weights for 10 to 15 repetitions. The third acted as a control group and remained sedentary throughout the trial.

For three months, the active groups visited the university fitness facility three mornings a week.

Under the direct supervision of qualified fitness experts, participants completed three sets of eight different full-body exercises. These included weight machines and free weights, with movements such as chest presses, leg extensions, seated rows and bicep curls.

As the women grew stronger over the 12 weeks, supervisors progressively increased the weight they lifted.

This ensured participants stayed within their assigned repetition range while maintaining proper breathing and movement technique. Researchers also told all participants not to start any new exercise outside the laboratory setting.

The scientists carried out a broad set of cognitive and psychological tests before the programme began and again shortly after it ended.

They used the Montreal Cognitive Assessment to measure spatial skills, short-term memory and language processing.

The team also used several standardised surveys to track symptoms of geriatric depression and general anxiety.

Other tests assessed executive function, the mental processes involved in planning, focusing attention and multitasking.

In the Trail Making Test, the women had to connect a scattered sequence of numbers and letters as quickly as possible to assess cognitive flexibility.

In another verbal test, they had to name as many words beginning with the letter F, or as many animals as possible, within 60 seconds.

The researchers also used a computerised Stroop test to assess inhibitory control. In this visual test, the women saw words such as “red” or “black” displayed in conflicting ink colours, such as green.

They had to suppress the automatic urge to read the word and instead press a button matching the ink colour.

After the three-month intervention, both groups of weightlifters showed clear improvements in their test scores.

Their performance on the overall cognitive assessment rose, and their reaction times in executive function tests fell substantially.

The control group showed no such improvements, and in some categories their mental performance worsened slightly.

The structured exercise also reduced the severity of mood disorders among the active participants.

Scores for depressive symptoms fell by roughly 34 per cent in the lower repetition group and 24 per cent in the higher repetition group. Anxiety scores fell by more than 40 per cent in both groups.

The researchers said these improvements met the threshold for a clinically meaningful difference.

In practical terms, that means the psychological benefits were large enough for the women to notice in their daily emotional state.

The trial found no major differences in outcomes between the two repetition strategies, suggesting both intensities worked equally well against cognitive decline.

The study has several caveats that may shape future research into the neurological benefits of structured exercise.

The testing relied heavily on self-reported psychological surveys, which can be affected by subjective bias or temporary changes in mood.

The team also did not closely track differences in the women’s light daily physical activity outside the gym.

The researchers also said the social structure of the fitness programme may have contributed to the emotional benefits.

For 12 weeks, the active participants exercised in a shared, supportive environment, with regular contact with peers and supervisors.

This kind of consistent social interaction can help reduce loneliness and provide psychological relief.

Future trials will need to isolate whether different exercise durations or extra social interaction change these positive neural effects.

Even so, the results suggest resistance training could offer an accessible way to help treat mild cognitive and mood problems.

Regular weightlifting may benefit the mind as well as the muscles in older adults.

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