5 Common signs of social anxiety and how to cope with it
introduction
Social interaction forms the basis for the way human beings live their lives. Interactions with people may occur in many different settings on a daily basis, including work, casual conversation or social situations. Many people have a shyness or nervousness when interacting in these settings. However, some people suffer from severe and ongoing fears of social interaction which goes beyond normal shyness and nervousness. This type of fear is referred to as social anxiety disorder or social phobia.
Social Anxiety Disorder affects millions of people throughout the world and negatively impacts their Mental Health, Relationships, Educational Opportunities, and Employment opportunities. In fact, the condition of Social Anxiety Disorder is so common that it is often misunderstood or simply viewed as shyness. In fact, Social Anxiety Disorder is an emotionally based Psychological condition with Emotional, Cognitive, Physical and Behavioral components.
This Article will provide a comprehensive, evidenced based analysis of Social Anxiety. A breakdown of what Signs indicate that you may have Social Anxiety Disorder, the Causes of Social Anxiety, the Effects of Social Anxiety on your Daily Life, and a Review of helpful Coping Techniques to assist with Recovery and Coping with Social Anxiety and the various challenges that accompany Living with Social Anxiety. Whether you are personally struggling with Social Anxiety or gathering information for educational or professional purposes regarding Social Anxiety, you will find a wealth of information and support in this comprehensive guide.
This write-up explains what social anxiety disorder is, offers a definition and list of common signs and symptoms associated with it, discusses how someone might experience it, and is intended to help those who are struggling with social anxiety.
What Is Social Anxiety Disorder?
Social Anxiety Disorder is defined as having chronic fear about going out in public or performing in front of others, believing one's performance will be judged negatively. This level of fear is typically much higher than what would be expected in an average social situation, thus causing a lot of anxiety and stress for those who are social anxious and often results in avoidance of being socially active.
Unlike being nervous just prior to an important event, ASD can last up to 6 months and beyond. It often disrupts day-to-day life and causes a great deal of emotional and physical suffering. It may also result in the need to avoid all social situations and do everything possible to prevent the risk of embarrassment.
Individuals with ASD usually recognize that their fears are excessive but feel helpless when trying to control them.
Common Signs and Symptoms of Social Anxiety
Individuals with ASD may often express their feelings and negative thoughts verbally or through behaviors. All of these components combine to produce the feelings of anxiety associated with ASD.
Emotional Signs of Social Anxiety
Suggested image: A picture illustrating how a person feels anxious or fearful about a specific social event and about the Attention, Support, and Knowledge of Other People.
The feelings related to social anxiety can be so intense that people with this disorder experience these feelings before, during and after every social activity. There are many common emotional symptoms associated with social anxiety that may occur with each kind of social situation. For example, when individuals have social anxiety, they often have an overwhelming fear of being embarrassed or humiliated, they may experience a high level of self-consciousness and may have a sense of unworthiness, low self-esteem and the intense fear of receiving negative evaluations from those around them.
Some of these emotional reactions can be experienced even days or weeks in advance of the social situation.
Cognitive (Thought-Based) Signs Of Social Anxiety
The cognitive-related symptoms of social anxiety involve views of yourself that reinforce feelings and behaviors of anxiety. Examples of cognitive-related symptoms of social anxiety are: "Everybody is going to see my mistakes," "I'm going to say something ridiculous," "They're going to think I'm so boring or awkward," and "If I show any anxiety, I'm going to be judged." The cognitive responses to these feelings are automatic in nature and are extremely hard to counteract without the help of another person. After social events, social anxiety sufferers will constantly replay conversations in their minds, fixating on their perceived imperfections or errors.
Social Anxiety Physical Signs
Suggested image: Picture or illustration showing physical symptoms of anxiety (e.g., symptoms include: heart palpitations, excessive perspiration, shaking).
When individuals experience Social Anxiety, the body activates the "fight or flight" response mechanism, creating several physical symptoms including:
- Rapid Heart Rate
- Excessive Perspiration
- Quaking or Trembling
- Flushed Skin
- Reading the Dry Mouth
- Illness and cramps
- Muscular tension throughout the body
- Inability to Breathe (short breath)
These physical manifestations of Social Anxiety can have devastating effects on the experience of the sufferer and lead to intensifying and consolidating the anxiety of being noticed and/or judged.
Behavioral Signs and Avoidance Behavior
Avoidance is a signature characteristic of Social Anxiety.
Commonly experienced Avoidance Behaviors are:
- To avoid Socially-Dating Events
- To not present in Public Speaking events
- To not speak during meetings and/or classes
- To lose eye contact with others in social settings
- To leave Social settings before being noticed.
Avoidance provides temporary relief from experiencing Social Anxiety; however, the long-term impact of continued avoidance behaviour is to cause the disorder to continue developing/deepening and make it extremely challenging to recover and develop the confidence needed to become a confident social participant.
Types and Forms of Social Anxiety
Social Anxiety exists in varying degrees or levels of severity and may exist differently for different individuals.
Performance-Only Anxiety
This form of Social Anxiety is typically associated with fears related to performance events such as:
- Public Speaking
- Presentations
- Stage Performances
- Speaking in Meetings
This form of the disorder involves a varied experience of fear and anxiety about a number of different Social settings such as:
- Casual Conversation with Friends and New Acquaintances
- Interacting with New People
- Eating in Public (at Restaurants and or at family gatherings)
- Making Telephone Calls
Causes and Risk Factors of Social Anxiety
Social anxiety is not the result of a single cause, but rather arises from a combination of biological, psychological, and environmental causes.
Biological Factors
- Genetics - Having an immediate family member with social anxiety disorder increases the likelihood that another family member may have it as well.
- Neurotransmitters - Imbalances in the brain's chemistry caused by an imbalance of serotonin and other neurotransmitters could lead to the development of social anxiety disorder.
- Amygdala Responses - The amygdala is a part of the brain involved in fear responses, so when it is overly active, a person may develop social anxiety disorder.
Psychological Factors
- Individuals may have negative beliefs about themselves,
- fear being rejected,
- hold themselves to unattainably high standards.
- Other associated patterns of anxious thinking are learned.
Environmental/Social Factors
As children, individuals may be bullied or teased. The development of social anxiety disorder can also occur if children experience parent(s) who are overly controlling or critical of their behavior. Traumatic social experiences in one's childhood can also contribute to the development of social anxiety disorder. Cultural pressures and high expectations of individuals socially can also contribute to this disorder.
Impact of Social Anxiety Disorder on Daily Life
Social anxiety disorder can affect nearly every part of a person's daily life.
Impact on Education
Students with social anxiety may not participate in class, they experience difficulty when making presentations, their academic performance may be less than that of their peers despite having the same ability level, and they may avoid group work and class participation altogether.
Impact on Career and Work Life
The effect of social anxiety on a person's career, work life and relationships consists of: limiting career development through avoidance of job interviews, promotions, or networking opportunities; limiting relationship development by avoiding friendship; romantic relationships; expressing emotions; and resolving conflicts. Ultimately, the effects of social anxiety and social isolation create feelings of loneliness and despair over time.
Impact on Relationships
Social anxiety and shyness are not the same thing. Shyness is a personality type, whereas social anxiety is a mental health disorder. A person who is shy has mild discomfort associated with social interactions whereas someone with social anxiety has an intense fear associated with social situations. The fear of social situations is typically persistent, and this can dramatically impair all areas of one's life and the ability to function normally on a daily basis.
Social Anxiety Evidence-Based Treatments
Cognitive Behavioral Therapy
Cognitive Behavioral Therapy (CBT) is the established, scientifically based approach to the treatment of social anxiety disorder. CBT assists individuals in:
- identifying negative thought patterns;
- challenging cognitive distortions;
- exposing individual(s) to fearful social events through a gradual process;
- cultivating coping mechanisms.
Statistical evidence supports the effectiveness of CBT for diminishing the intensity of social anxiety disorder and improving users' quality of life.
Gradual Exposure Therapy
Gradual Exposure Therapy is grounded in systematically introducing individuals to their most anxiety-provoking circumstances. The successive exposure to anxiety-provoking events helps individuals recognize that their perception of danger in these types of settings is misleading.
Mindfulness & Acceptance Techniques
In addition to cognitively processing their cognitive distortions, individuals can utilize mindfulness-based strategies to allow for natural acceptance of anxious thought processes without any form of judgment. Instead of attempting to get rid of anxious symptoms, a mindfulness-based approach allows individuals to observe their thoughts as they occur and provides opportunities for individuals to pose questions regarding what they view as non-judging in regard to the circumstances they find themselves in.
Strategies to Help Manage Anxiety Long-Term
- Maintain an anxiety journal
- Decrease caffeine consumption
- Maintain a consistent sleep schedule
- Engage in regular exercise
- Create reasonable social goals
- Learn to be self-compassionate
Supporting Someone with Social Anxiety
- How do you help someone you know who has social anxiety?
- Do not force them into a situation they are uncomfortable with.
- Encourage them, but do not pressure them.
- Listen to them without placing judgment or expectations.
- When appropriate, encourage them to seek professional help.
A supportive environment assists with the recovery process and can speed up the healing process.
When to Contact a Professional for Help
You should see a professional if:
- Daily living is affected by your anxiety
- Your avoidance of all types of socialization increases
- You develop symptoms of depression
- Your use of drugs and/or alcohol is a way for you to cope.
- Intervention at the earliest time will produce the most successful outcomes.
Final Thoughts
Social anxiety disorder is common, treatable, and a very real condition. It can be difficult and often feels isolating. However, there are numerous effective strategies that can help alleviate your social anxiety while increasing your level of confidence. Recovery from social anxiety disorder is not solely about the absence of fear but how to live your life to the fullest even when you feel fearful.
Awareness about social anxiety disorder, using evidence-based coping strategies, and seeking professional help when necessary allow people with social anxiety disorder to build meaningful relationships and to achieve their academic and professional goals and to live rewarding lives.
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