Signs of Social Anxiety and How to Navigate It

Some individuals are the life of the party, at ease in a social setting. They seem to relish telling stories that are engaging and keep the crowd enthralled. From the outside, it seems as though they interact with others effortlessly.

However, for many people, it’s normal to feel a little nervous or awkward in social settings. It’s expected to feel at least some nervousness in social settings, such as if you’re about to get interviewed for a job or when you’re going on a date, at a party with people you don’t know, or when you’re giving an important speech or presentation.

Each person’s comfort level in social situations will vary. It depends on factors such as their life experiences and personality traits. Some people are naturally reserved wallflowers, while others – the social butterflies – are more outgoing. While nervousness in social situations is normal and tends to pass quickly, some forms of social anxiety go beyond this.

When a person has social anxiety disorder, which is also called social phobia, they experience more than feelings of shyness or discomfort. Rather, everyday interactions make them feel extremely self-conscious, causing significant anxiety and embarrassment. They are fearful of scrutiny or being judged negatively by others.

The fear and anxiety that flows from social phobia leads to avoiding social situations. It can disrupt a person’s life and affect their relationships, daily routines, work, school, sports, or other social activities.

What is social anxiety?

Social anxiety is more than just feeling shy around people. It names a long-term and overwhelming fear of social situations that doesn’t go away. It affects a person’s everyday activities, self-confidence, relationships, and work or school life. While many people will have some nervousness about social situations, a person with social anxiety will feel overly worried before, during, and after those situations.

Social anxiety is a common problem that usually starts during the teenage years. Having it can be distressing. While understanding that their fears are irrational or unreasonable, they will feel powerless to overcome them. A person with social anxiety disorder will have trouble meeting new people and talking with people, as well as attending social gatherings. They will be afraid of being judged or scrutinized by others.

According to the Anxiety and Depression Association of America, around fifteen million adults in the US have social anxiety disorder. For some, social anxiety gets better as they get older, but for many others, it does not go away on its own without treatment.

The precise causes of social anxiety are not known, but the current research suggests that it is caused by a complex combination of genetics and environmental factors. A person’s brain chemistry, such as a serotonin imbalance, may contribute to social anxiety. Anxiety disorders also tend to run in families. However, it is unclear whether this is the sole result of genetics, or if some of the behavior is also learned in controlling or overprotective family environments.

Negative experiences may also contribute to developing this disorder. This includes bullying, ridicule, humiliation, rejection, family conflict, abuse, or trauma. Another risk factor for developing social anxiety is one’s temperament. Children who are timid, shy, withdrawn, or restrained when facing new situations or people may be at greater risk.

Additionally, having a condition or appearance that draws people’s attention such as facial disfigurement, stuttering, or tremors can increase feelings of self-consciousness and may trigger social anxiety disorder.

If it is left untreated, social anxiety can control your life as well as interfere with work, school, relationships, or enjoying life. It is not uncommon for social anxiety to result in negative self-talk, poor social skills, low self-esteem, hypersensitivity to criticism, low achievement in school or at work, substance abuse, and suicide attempts.

Symptoms of Social Anxiety

Social anxiety goes beyond everyday nervousness. It includes feelings of fear and anxiety, as well as avoidance of the social situations that trigger it. Social anxiety disorder symptoms can vary over time. They can flare up if you’re facing a lot of stress, changes, or new demands in your life.

While avoiding circumstances that could produce anxiety may make you feel better in the short term, social anxiety is likely to continue over the long term without getting appropriate treatment. Symptoms of social anxiety may not occur in every social setting.

It is possible to have limited or selective anxiety in which symptoms of anxiety only occur when you’re asking a question in class, eating in front of people, or talking to a stranger, for example. However, if you have an extreme case of social anxiety, the symptoms may occur in all social settings.

There are several emotional, behavioral, psychological, and physical symptoms of social anxiety. These include avoiding common social situations like unfamiliar people or strangers, attending parties or social gatherings, going on a date, going to work or school, dating, eating in front of others, using a public restroom, making eye contact, or returning items to a store.

Other symptoms may include a rapid heartbeat, blushing, an upset stomach, or nausea. You may find yourself trembling, struggling to catch your breath, and sweating excessively. Likewise, you can feel dizzy or lightheaded, confused, or like your mind has gone blank. Afraid of situations in which you may be judged negatively, you’ll worry about embarrassing or humiliating yourself. You might even be self-conscious that others notice you are anxious.

Social anxiety can also present as an intense fear of interacting with strangers or starting conversations. You may avoid situations where you might be the center of attention or need alcohol to face it. Analyzing or identifying your performance and flaws during a social situation, you might expect the worst. You may find it difficult to do things while others are watching. Likewise, social anxiety might cause you to miss school or work.

How to Deal with Social Anxiety

If you fear and avoid normal social situations because they cause you embarrassment, worry, or panic, you should see your doctor or a mental health professional. Social anxiety doesn’t have to control your life or limit your options. It may take time, but psychotherapy and possibly medication can help you learn coping skills, gain peace, and help you feel more confident in social situations.

Keeping a journal in which you record your thoughts and feelings and keeping track of how specific situations made you feel, can help you tackle your anxiety. Being more emotionally aware can begin to understand your triggers. Additionally, by paying closer attention to what people are saying in a situation, and not what you assume or fear they are saying, you overcome the fear of criticism or embarrassment.

There are several therapies that you can make use of, including cognitive behavioral therapy, exposure therapy, and group therapy. Cognitive behavioral therapy helps you identify negative thought patterns and behaviors and replace them with positive ones. This therapy can take place in individual, family, or group therapy.

Exposure therapy helps you to gradually face social situations rather than avoiding them. Your therapist will have you slowly expose yourself to the situations that make you anxious, breaking down challenging situations into smaller parts, and helping you feel more relaxed with each part. As part of the therapy, you will unpack your feelings and experiences while they provide you with the tools you need to deal with social situations.

Group therapy allows you to meet with others who have the same fears. They may make you feel less alone, and it will help you to practice your new skills through role-playing, for instance.

Therapy will keep your fear of social situations under control by understanding more about your anxiety, recognizing what triggers those fears, and teaching you techniques to help you relax.

Some of the medications that may be prescribed include antidepressants, usually a type of medicine called a selective serotonin reuptake inhibitor (SSRI). However, these are usually not used to treat younger people.

You can overcome social anxiety and engage in social situations without fear. It will take work, but it is possible. If you are ready to get help, contact our offices today. We will set up an appointment with one of the therapists in our practice. Tackle your fears and live well!