What Is Social Anxiety? And 4 Ways to Overcome It
As our society opens up again following the pandemic, feelings of social anxiety are understandably on the rise. Adolescents and teens are heading back to the classroom after months and months of online learning. Adults are returning to offices after working from home for a lengthy period. And social gatherings are making a comeback—from dinner parties to weddings to large-scale concerts and sporting events. It all adds up to increased anxiousness about socializing. For some people, it’s debilitating.
When uncomfortable anxious feelings persist or intensify, it’s a sign of trouble. When you routinely avoid meeting new people or your fears and worries interfere with daily life, it’s an indicator of social anxiety disorder, also known as social phobia.
When you routinely avoid meeting new people or your fears and worries interfere with daily life, it’s an indicator of social anxiety disorder, also known as social phobia.
Social phobias are the most common form of phobia, affecting an estimated 15 million adults in the U.S. Social anxiety disorder involves intense self-consciousness in social situations and worry that others are watching and judging you. This can disrupt everyday activities and makes it challenging to develop and maintain friendships and relationships.
WHAT IS SOCIAL ANXIETY DISORDER?
Social anxiety disorder is a mental health condition that involves intense and irrational fears of being criticized or judged, debilitating anxiousness, and deep shame or embarrassment. These distressing emotions are so strong they interfere with everyday living and get in the way of relationships, school, and career success. Ultimately, they can keep you from reaching your potential in life. How does this differ from ordinary shyness? Depending on personality types, some people are less outgoing and more reserved than others. People who are shy may prefer solitary hobbies and working independently, however, shyness doesn’t negatively impact their life. For those with social anxiety, even routine situations—such as eating in front of others, asking for directions, or using a public restroom—can ramp up feelings of angst.SYMPTOMS OF SOCIAL ANXIETY
There are many physical, psychological, and behavioral signs and symptoms of social anxiety disorder. Physical symptoms include:- A rapid heartbeat
- Feeling lightheaded or dizzy
- Shaking or trembling
- Perspiring
- Blushing
- Feeling nauseous
- Trouble speaking or only being able to speak in a very soft voice
- A rigid body stance
- Feeling like your mind has “gone blank”
- Intense fear of situations where you might be judged negatively
- Trying to blend into the background
- Feeling self-conscious in the presence of others
- Avoiding eye contact
- Worrying excessively about upcoming social events
- Using alcohol or drugs to cope with distress in social situations
- Skipping school or work to avoid uncomfortable situations
- Repeatedly declining invitations to social events
WHAT CAUSES SOCIAL ANXIETY?
As is the case with many other mental health conditions, social anxiety is believed to be caused by a combination of biological and environmental factors.- Family history: Mental health issues such as anxiety disorders tend to run in families. Researchers are still investigating how genetics may be involved in the process.
- Brain function: The brain SPECT imaging work at Amen Clinics shows that overactivity in an area of the brain called the basal ganglia is associated with anxiety. The basal ganglia are involved in integrating feelings, thoughts, and movements. This region plays a role in why you tremble when you’re nervous, freeze when you’re frightened, or get tongue-tied on a date. When there is too much activity in the basal ganglia, people are more likely to be anxious or overwhelmed in stressful situations. Overactivity in the amygdala, the brain’s fear center, is also linked to increased risk anxiety and social phobia.
- Anxious role models: Experts believe that social anxiety may be a learned trait, especially if a person’s parents modeled anxious behavior in social settings.
- Negative experiences: Adverse childhood experiences—such as emotional, physical, or sexual abuse; family conflict; or being bullied, rejected, or teased—may contribute to the development of social anxiety. Experiencing extremely embarrassing moments or deep humiliation can also play a role in the onset of social phobia.
CONSEQUENCES OF UNTREATED SOCIAL PHOBIA
When social anxiety disorder remains untreated, it can have devastating consequences in important areas of your life. It can negatively impact your relationships and family life, your career, schoolwork, and overall happiness. In particular, untreated social phobia can lead to:- Self-esteem issues
- Negative thinking patterns
- Isolation and loneliness
- Fear of failure
- Substance abuse
- Suicidal thoughts and behaviors
OVERCOMING SOCIAL ANXIETY DISORDER
If you have social anxiety disorder, there is hope for healing. Taking a comprehensive bio-psycho-social-spiritual approach to treatment is important.- Biological: Eat a healthy diet and avoid caffeine and sugary foods that can increase anxiousness. Also, have your healthcare provider check your thyroid levels as imbalances with this important hormone can be associated with anxiety.
- Psychological: Several forms of psychotherapy can be beneficial in treating this condition. For example, cognitive behavioral therapy can help you retrain your brain to think, act, and react differently in social situations. Learning to “Kill the ANTs,” the automatic negative thoughts that infest your mind and ruin your day, is a powerful strategy to change unhelpful thinking patterns. In addition, treating any co-existing mental health conditions is key to overcoming social phobia.
- Social: Talk about your fears and worries with a trusted friend or family member.
- Spiritual: Having a deep sense of passion and purpose can lead to an overall sense of calm. When you feel anxious, focus on meaningful and goal-directed activities.
