Common mental health conditions like social anxiety can make day-to-day encounters seem overwhelming. It may appear as a severe dread of being scrutinized, judged, or publicly humiliated. You aren’t the only one who faces social anxiety.
What is a Social Anxiety Disorder?
Social anxiety disorder is characterized by an extreme dread of social scenarios, it is also often known as social phobia. Individuals suffering from social anxiety tend to worry excessively about other people’s opinions and scrutiny, and they may even fear disgrace or humiliation. This dread can sometimes be so strong that it gets in the way of day-to-day activities including relationships, jobs, and education. A person may also experience overwhelming feelings that manifest in their body such as dizziness, shortness of breath, and trembling. Therefore, they avoid social situations to provide relief, but it becomes a never-ending cycle of anxiety and fear.
Social Phobia vs Shyness
These two terms are often used interchangeably, but according to the National Institute of Mental Health, anxiety isn’t just mere shyness. Social anxiety is understanding that you aren’t just shy or nervous, but there has to be dysfunction and distress experienced by the person to be diagnosed with it.
Usually, shyness doesn’t seriously disrupt daily living. Shy people can handle social activities and engage in social situations even if they can avoid certain circumstances. On the contrary, social anxiety is a recognized mental health illness that is typified by extreme fear and anxiety in social settings. Frequently, this anxiety is excessive, given the real threat. Numerous facets of daily life can be negatively impacted by social anxiety, including employment, education, and relationship maintenance.
What Causes Social Anxiety?
According to the Anxiety and Depression Association of America, anxiety is one of the most commonly experienced with 7.1% of adults in the US having experienced it in their lifetime. Specific causes of social anxiety may be unknown but it may be due to an interplay of numerous factors such as genetic, environmental, physical, and biological.
Issues with the neurotransmitters which help in regulating our mood are often affected and it leads to an imbalance in our system. Other contributing factors would be parenting styles, attachment styles during childhood, peer pressure, as well as different forms of abuse.
Signs and Symptoms of Social Anxiety
Many people who struggle with social anxiety would often worry that they are being observed or scrutinized by others therefore they have the fear of offending others and the fear or anxiety of being evaluated negatively in social situations.
The following are the most commonly experienced signs and symptoms of social anxiety
Emotional symptoms:
- Fear of being scrutinized or judged by others
- Fear of negative evaluation
- Fear of embarrassment or humiliation
Behavioral symptoms
- Avoiding social interaction or situations
- Avoiding eye contact
- Speaking in a soft voice or stammering
Physical symptoms
- Fast heart rate
- Nausea
- Dizziness
The link between anxiety and depression
People with social anxiety sometimes can also be diagnosed with depression, which is why seeking professional depression treatment is crucial for effective recovery.
Usually, symptoms of anxiety are said to contribute to the development of clinical depression, or it can also be the other way around where depression can trigger anxiety symptoms.
Dr. Kalin discusses in his study the critical relationship between the two may also be linked to numerous factors, such as genetics, stress exposure, and early childhood adversities. Despite occurring together, both also have similar treatments, and symptoms would improve through medication, counseling, and lifestyle changes.
Strategies to Combat Social Anxiety
Living with social anxiety can be challenging, but there are many steps you can take to feel more comfortable in social situations through acquiring social skills, challenging irrational thoughts, joining support groups, and seeking help from a mental health professional.
Acquiring Social Skills
Steering clear of social situations that trigger anxiety could provide short-term relief, but it can ultimately impede your progress. Mindfulness and the ability to socialize come together as effective strategies to ease social anxiety in everyday social situations.
Our social skills are the means by which we establish connections with people, form bonds with them, and successfully negotiate social situations They cover everything from reading nonverbal clues and setting boundaries to engaging in active listening and conversation starters.
Working with your therapist to practice various social situations in a secure environment. This could include striking up a discussion, asking for things, or dealing with challenging circumstances.
Taking part in support groups for those with social anxiety. These groups offer a secure setting for social interaction practice and peer support.
Observing how individuals you respect and like when navigating social settings is another strategy. Take note of their mannerisms, conversational tenor, and methods of striking up conversations.
Reframing Negative Thoughts
Often, anxiety is fueled by negative and irrational thought patterns. Reframing these thoughts is a good way to reduce social anxiety. There are different negative thought patterns, such as fortune-telling, catastrophizing, blaming, and others. By paying attention to our self-talk, we can easily catch ourselves, and we can challenge the negativity by finding evidence that can either support or disconfirm the thought. This allows one to focus on things that are controllable and realistic.
Support Groups
This can offer a safe space where members can feel more comfortable connecting with people with similar experiences. It allows them to get to know and socialize with other people in addition to a friend or family member they’re already used to interacting with regularly.
Making small talk and meeting new people might be intimidating for those who suffer from social anxiety. However, practicing these skills and building a network of supporting people can help manage social anxiety in the long run.
It can be either online or face-to-face, and it helps them discover others who may be suffering from social anxiety, too. The process makes them less anxious about learning more about themselves and acquiring what’s necessary. Practicing in certain social situations can also be explored to apply these new patterns learned. It is a great source of understanding and friendship, but this should not be considered a substitute for treatment.
Different Types of Therapy and Treatment for Social Anxiety
There are numerous ways to overcome living with social anxiety. Various types of therapy and treatment are available nowadays, and anxiety usually is a treatable concern. Mental health professionals and experts help you feel that you are in a safe space because they can help you acquire the necessary skills and aid you in practice during sessions with the different situations that make you anxious.
Mindfulness Exercises and Relaxation Techniques
When fears about criticism and low self-esteem impair our enjoyment of social encounters, social anxiety feels overpowering. However by trying mindfulness, one can focus on the present moment. Mindfulness activities can be effective strategies to reduce anxiety.
Two popular exercises are called body scan and the five senses technique.
When trying the body scan exercise, you can shift to your body’s feelings rather than ruminating on your worries. To begin, wiggle your toes and pay attention to any tense spots in your body. Youcan do this together with some deep breathing exercises.
While the five senses technique will allow you to take a moment to use your five senses to center yourself in the here and now. You may choose a seat that is comfortable and focus on your five senses. It’s as easy as identifying things you see, hear, smell, touch and taste. This practice will allow you to be more grounded with your surroundings.
As you work your way through these exercises, you slowly let go of those negative thoughts and you are able to feel more calm and relaxed.
Cognitive Behavioral Therapy (CBT)
Social anxiety can be effectively treated with cognitive behavioral therapy. Addressing the negative or irrational thought patterns, which are social anxiety triggers, allows one to manage the anxiety better.
You will learn to identify the negative automatic thoughts that surface in social contexts with your therapist. Your therapist will assist you in disputing the legitimacy of these thoughts once you’ve identified them. You’ll discover how to assess the arguments for and against these ideas and cultivate more realistic and logical viewpoints.
CBT gives you useful techniques to help you control your feelings of anxiety. This may entail practicing it together with mindfulness or deep breathing exercises to ease your physical discomfort. Cognitive behavioral therapy enables a person to identify the thinking errors that are causing them issues and then reassess them in the context of reality.
Exposure Therapy
A psychiatric intervention called exposure therapy was created to assist patients in facing their anxieties. People who are afraid of anything usually steer clear of the things, people, or circumstances that they are afraid of. Long-term fear can worsen as a result of this avoidance, even though it may temporarily lessen emotions of fear.
One of the most successful forms of cognitive behavioral therapy (CBT) for treating social anxiety is exposure therapy. It introduces you, little by little, to specific social situations that you shun and fear. This is a helpful way to assist in learning how to control your fear in these circumstances and come to the realization that they are not as scary as you may believe and you can be comfortable in social events in the long run.
Group Therapy
Group therapy is a great alternative for those who are not yet ready for individual therapy. Many individuals who battle with social anxiety believe they are not alone. You’ll come to understand that you’re not alone and receive helpful assistance from people who can relate to your experiences. Hearing other people talk about their experiences and fears can be immensely reassuring.
People with anxiety disorders can effectively manage their condition with group therapy. People can receive the assistance they require and take solace in knowing they are not alone when they are around others who have a similar condition. As a group, they can support one another and come up with solutions in a safe space to their issues.
Medication
Medication may be prescribed by a physician when treating social anxiety. The most commonly used medications are selective serotonin reuptake inhibitors or SSRIs, benzodiazepines, tricyclic antidepressants, beta-blockers, and many others.
It can be very helpful in managing anxiety although the pros and cons of any of this medication should be weighed. With the help of a doctor, the most suitable option can be chosen to help you with your individual needs.
There’s no quick fix but social anxiety is very treatable. It is important to note that medication gradually works if done in tandem with psychotherapy or counseling. Then again, the best treatment of clinical anxiety may vary from one person to another but it’s best to consult with experts to ensure the quality of treatment you will be receiving.
Help for Social Anxiety
Help for social anxiety is widespread, and numerous resources are available to help improve your overall quality of life. You may manage anxiety symptoms through various strategies such as relaxation exercises, psychotherapy, medication, and healthy lifestyle habits.
Overall, healing from anxiety takes time, and it is a journey of self-discovery. However, prioritizing connections and activities that bring you happiness can go a long way toward living the life you want.
If you are feeling anxiety yourself, or if a close friend or family member is, it’s time to think about trying therapy. Here at Luxe recovery, we’ll be here for you when you’re ready to talk to us and we can tailor fit your treatment to something that is suitable to your specific needs. It’s essential to get professional assistance the soonest if you or someone you love is struggling with mental health concerns.
