Host

Student representative

Student Representative
 

Good morning, everyone!

I’d like to start with a question: How many of you have ever felt nervous or even terrified when speaking in front of others? Maybe you’ve avoided social events or stayed quiet in class because you were worried about being judged? If you’ve felt this way—or even thought about it—you’re not alone. Today, I want to talk about something many of us deal with but don’t always talk about: Social Anxiety Disorder, or SAD. By the end of this speech, you’ll have a better understanding of what it is, how it affects us, and more importantly, how you can take small steps to overcome it.

I will be discussing social anxiety in three parts.

First, we’ll explore what social anxiety is, defining its symptoms and manifestations.

Social anxiety isn’t just being shy. It’s a deep, paralyzing fear of judgment that can seriously affect your life. Think about it—how many opportunities have you missed because you were too anxious to speak up? Job interviews, social gatherings, even just making eye contact—people with social anxiety might fear these normal activities because their brain is telling them, "You’ll embarrass yourself!" The truth is, 13.3% of people worldwide will experience SAD at some point in their lives.This is equivalent to approximately 560 million to 1.04 billion people. That’s not a small number, and it’s something we should care about.

Now let’s break it down a little. Social anxiety isn’t just about feeling awkward in front of others—it goes much deeper.

SAD triggers our brain’s “fight or flight” response. This is the same reaction we’d experience in a dangerous situation—but in social settings, it’s activated by the fear of being judged. Brain scans reveal that the amygdala—the part of the brain responsible for processing fear—becomes overly active when we find ourselves in situations that make us feel socially exposed. Take this little girl, a real-life case example: She would sweat and freeze whenever she was called on in class, even though she knew the answers. It wasn’t because she wasn’t prepared; rather, her brain was in full panic mode.

So, I will share some effective strategies for overcoming social anxiety, offering pathways to help manage and reduce its effects.

Challenge Negative Thoughts and Embrace Imperfection

The first step is to change the way you think. Often, we fear judgment or make up stories about how others perceive us. These negative thoughts can fuel anxiety. But remember, everyone makes mistakes, and it’s okay to not be perfect. Challenge negative thoughts like "Everyone is judging me" and replace them with positive affirmations such as "I can handle this" or "Mistakes are part of learning." By practicing self-compassion and positive thinking, you’ll reduce your self-criticism and build confidence.

Gradual Exposure: Start Small and Build Up

To reduce anxiety, you need to face your fears gradually. Start with low-pressure situations, like making eye contact or smiling at a familiar person. As you become more comfortable, move to slightly more challenging social scenarios, like speaking up in a meeting or attending a social event. Gradually exposing yourself to anxiety-provoking situations will desensitize you over time and help you feel more in control.
 

Shift Your Focus: From Yourself to Others

When we’re anxious, we tend to focus inwardly on how we’re being perceived. To break this cycle, try shifting your attention to others. Focus on the conversation, the reactions of those around you, or the value you’re bringing to the discussion. This helps take the pressure off yourself and makes social interactions feel more natural and engaging.

Practice Relaxation and Build Social Skills

Finally, to manage the physical symptoms of anxiety, practice relaxation techniques such as deep breathing or meditation. These methods can calm your body and mind during stressful moments. Additionally, improve your social skills by observing confident speakers or practicing conversations in front of a mirror. The more you practice, the more confident and comfortable you’ll become in social situations.

Conclusion: You Are Not Alone

In conclusion, social anxiety may feel like an insurmountable challenge, but it’s absolutely conquerable. As psychologist Susan Jeffers once said, "Feel the fear and do it anyway." If we can acknowledge social anxiety, talk about it openly, and seek support, we can break free from its grip. Let’s start by normalizing the conversation around mental health.

Remember, progress may be slow, but every step forward is a victory. You’ve got this, Thank you!

Teacher representative

Teacher Representative
 

“Low-Energy Rats”: A New Self-Label of Young Adults

Good morning everyone. Have you ever felt exhausted even after sleeping, hesitated to reply to messages, or just wanted to stay in bed all weekend? Recently, a term "low-energy rats" has gone viral among young people. Today, let’s dive into the true meaning of this term.

First, what exactly is a “low-energy rat”? Simply put, it’s a self-mockery used by young people who feel chronically exhausted and unmotivated. They describe themselves as living in “sewers,” eating “junk food,” and struggling to get by. Importantly, this label isn’t about laziness; it’s an honest reflection of their real fatigue.

So why are so many young people identifying with this term? The first reason is society’s instability and uncertainty. You might change 15 jobs or move 20 times in your lifetime. Why plan a big trip if you might lose your job next month? Why put effort into a new hobby if you have to move cities soon? This uncertainty makes young people hold back, choosing to conserve energy rather than take risks.

The second reason is the unrealistic “vitality standards” pushed by consumerism. Think about the images we see every day: influencers hiking at dawn, entrepreneurs working 18-hour days and calling it “passion,” friends posting photos of back-to-back social events. These create an invisible pressure—if you’re not “on the go” or “full of energy,” you seem “abnormal.” Young people use “low-energy rats” to push back against this: it’s their way of saying, “I don’t have to live up to that fake vitality.”

But the key question is: What is more important than pursuing 'high energy'? This is not about forcing yourself to be "vital", but about using your energy wisely.

First, protect your energy. It’s okay to run on “minimum energy” sometimes. If you’re tired, skip the unnecessary party; if replying to messages feels overwhelming, set a “do-not-disturb” time. Self-oppression only drains you more—think of it like a phone: if it’s at 10% battery, you don’t keep opening apps; you let it charge.
 

Second, find effective recovery. “Rest” doesn’t mean scrolling through your phone for hours—that’s just another form of mental fatigue. Instead, create small “pause moments”: make a cup of tea slowly, sit by the window and watch the clouds, or even just lie down with your eyes closed for 10 minutes. These small breaks break the cycle of tiredness and help you recharge.

Third, reject forced vitality. Remember: the “liveliness” you see online is often curated. An influencer’s hiking photo might take 3 hours of editing; a friend’s social schedule might leave them exhausted too. Don’t measure your worth by someone else’s “highlight reel.” Your energy level is yours alone, and it’s okay to be different.

Finally, let’s summarize. Being a “low-energy rat” is not a flaw—it’s a signal. It’s your body and mind saying, “I need a break.” Chasing fake vitality will only make you more tired, but taking the time to recover—by protecting your energy, finding real rest—will help you get your energy back. So be gentle to yourself. You don’t have to be “on” all the time.

Thank you.

“Low-Energy Mouse”: A New Self-Label for Today’s Young People

Good morning/afternoon, everyone. Have you ever experienced moments like these: even after getting enough sleep, you still feel utterly exhausted; when you see a message notification, you hesitate and don’t feel like replying; or maybe you just want to stay in bed all weekend long? Recently, the term “low-energy mouse” has become popular among young people. Today, let’s uncover the true meaning behind this trend together.

First of all, what exactly is a “low-energy mouse”? Simply put, it’s a self-deprecating term used by a group of young people who’ve been feeling chronically exhausted and lacking motivation. They describe themselves as “living in the sewer,” relying on “junk food” for daily sustenance and struggling to cope with life. The key point is that this label has nothing to do with “laziness”—rather, it’s an honest reflection of their genuine state of exhaustion.

So, why do so many young people agree with this view? The first reason is the instability and uncertainty of society. Throughout their lives, a person might change jobs 15 times and move homes 20 times. If there’s a chance they could lose their job next month, why bother planning a long-distance trip? And if they’re about to move to another city soon, why waste energy cultivating new hobbies? This very uncertainty leads young people to withdraw, preferring to conserve their energy rather than take risks and make commitments.

The second factor is the unrealistic “vitality standard” shaped by consumerism. Think about the images we see every day: internet celebrities checking in at mountain peaks in the early hours of the morning; entrepreneurs working 18-hour days yet still calling it “passion”; friends posting on social media one after another party after party. These scenes subtly create pressure— if your life isn’t “constantly busy” or “brimming with energy,” you somehow feel like an “outsider.” Young people are expressing their resistance through the label “low-energy mouse”: they’re saying, “I don’t have to live up to that fake ‘vitality ideal.’”

But the key question is this: Compared to pursuing “high energy,” what really matters more? The answer isn’t forcing yourself to become “energized and vibrant”—rather, it’s learning to manage your energy intelligently.
 

First, safeguard your own energy. Sometimes, letting life run on “low power” isn’t a bad thing. When you’re tired, say no to unnecessary social gatherings; and when responding to messages starts to feel stressful, set aside some “do-not-disturb” time. Suppressing yourself only speeds up the depletion of your energy—just like when your phone’s battery drops to 10%, you don’t keep opening apps repeatedly; instead, you let it recharge.

Second, find a truly effective way to recover. “Resting” doesn’t mean spending hours scrolling through your phone—because that will only lead to another kind of mental exhaustion. Instead, try creating small “pause moments”: slowly brew a cup of tea, sit by the window and watch the clouds drift by, or even just close your eyes and lie down for 10 minutes. These brief pauses can break the cycle of fatigue and help you recharge your energy.

Third, reject “forced vitality.” Remember: most of the “exciting lives” you see online are carefully curated and staged. The mountain-climbing photos posted by internet celebrities might have taken three hours to edit; your friend’s seemingly packed social schedule could actually hide underlying exhaustion. Don’t measure your own worth by comparing it to others’ “highlight moments.” Your energy levels are uniquely yours—there’s nothing wrong with being different from everyone else.

Finally, let’s wrap up. Being a “low-energy mouse” isn’t a flaw—it’s a signal: your body and mind are telling you, “I need a break.” Chasing after fake bursts of energy will only leave you more exhausted. But taking the time to recharge, safeguard your energy, and discover what truly feels like rest will help you regain your footing. So please be kind to yourself. You don’t have to stay “online” all the time.

Thank you, everyone.