Social Anxiety: Symptoms and Coping Strategies

Have you ever felt your heart race at the thought of speaking up in a meeting or dreaded attending a social gathering, fearing the judgment of others? If so, you might be familiar with the experience of Social Anxiety. This can severely impact one’s personal and professional life, leading to isolation and missed opportunities. It’s not just shyness; it’s a debilitating fear that can hinder growth and happiness. 

Social anxiety is the fear of being evaluated or judged negatively in social situations. This leads to feelings of inadequacy, self-consciousness, inferiority or embarrassment. The person feels compelled to avoid every social situation and can affect daily activities such as shopping or office work. 

Table of Contents 

1) What is Social Anxiety? 

2) What causes Social Anxiety disorder? 

3) Symptoms of Social Anxiety disorder 

4) Treatments for Social Anxiety disorder 

5) Prevention for Social Anxiety disorder 

6) Conclusion 

What is Social Anxiety? 

Social Anxiety disorder, also known as social phobia, involves intense and persistent anxiety related to being observed and evaluated by others in social or performance situations. This fear can significantly impact an individual’s ability to communicate socially, leading to avoidance of social interactions, difficulty forming friendships, and challenges in employment. 

The excessive anxiety associated with social phobia not only hinders personal and professional growth but also affects daily functioning and overall quality of life. People with Social Anxiety may find even basic experiences challenging, which others often take for granted.
 

 

What causes Social Anxiety disorder? 

The exact cause of Social Anxiety disorder remains uncertain, but it likely results from a combination of factors. Let’s explore these factors in more detail: 

1) Physical and biological factors 

a) Neurotransmitter systems: Problems with neurotransmitter systems can result in hormonal imbalances such as serotonin, dopamine, and glutamate. These neurotransmitters are essential for mood regulation. 

b) Genetic predisposition: Anxiety disorders, such as Social Anxiety, can run in families. However, it is unclear if this is due to hereditary traits or common environmental impacts. 

2) Environmental factors 

a) Negative experiences: Traumatic or humiliating social events can contribute to Social Anxiety disorder. These negative experiences may lead to symptoms like post-traumatic stress disorder (PTSD). 

b) Parenting styles: Overcontrolling parenting styles or insecure attachment during childhood may play a role. 

c) Peer interactions: Negative interactions with peers can contribute to Social Anxiety disorder. 

Social Anxiety disorder arises from a combination of physical, genetic, and environmental factors. 

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Symptoms of Social Anxiety disorder 

Let’s break down the symptoms of Social Anxiety disorder:
 

1) Emotional and behavioural symptoms 

a) Fear of negative judgment: You constantly worry about being judged negatively by others. 

b) Embarrassment and humiliation: The fear of embarrassing or humiliating yourself in social situations is intense. 

c) Stranger anxiety: You experience intense fear when interacting with strangers. 

d) Visible anxiety: You fear that others will notice your anxiety symptoms (e.g., blushing, sweating, trembling). 

e) Avoidance behaviour: You avoid situations or people due to fear of embarrassment. 

f) Centre of attention avoidance: Situations where you might be the focus of attention are particularly distressing. 

g) Anticipatory anxiety: You feel anxious even before a social event. 

h) Post-event analysis: After social interactions, you analyse your performance and focus on perceived flaws. 

i) Catastrophic thinking: You expect the worst possible outcomes from negative experiences. 

2) Physical symptoms 

a) Blushing 

b) Rapid heartbeat 

c) Trembling 

d) Sweating 

e) Upset stomach or nausea 

f) Shortness of breath 

g) Dizziness 

h) Feeling mentally blank 

i) Muscle tension 

3) Avoiding common social situations 

a) Interacting with unfamiliar people 

b) Attending parties or gatherings 

c) Going to work or school 

d) Initiating conversations 

e) Making eye contact 

f) Entering a room with seated people 

g) Returning items to a store 

h) Eating in front of others 

i)  Using public restrooms 

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Treatments for Social Anxiety disorder 

Embarking on a journey towards recovery, here are the various treatments available for tackling Social Anxiety:
 

1) Counselling therapy 

Counselling therapy: 

a) Offers one-on-one or group sessions for discussing concerns 

b)  It can be conducted in person or online 

c) Provides flexibility for those seeking help 

Cognitive Behavioural Therapy (CBT): 

a) Trains individuals to manage anxiety by transforming negative thoughts into positive ones. 

b) Offers new strategies for handling stressful situations. 

Acceptance and Commitment Therapy (ACT): 

a) Teaches mindfulness and acceptance. 

b) It helps individuals engage fully in the present and pursue a life aligned with their values despite adverse emotions. 

Group therapy and support groups: 

a) Enhance social skills. 

b) Provide a community environment where individuals can practice these skills and realise they are not alone in their struggles. 

Exposure therapy: 

a) Guided by a healthcare professional 

b) Involves gradually confronting social situations typically avoided 

c) Aids individuals in overcoming fears in a controlled, supportive setting 

Also Read: How to Reduce Anxiety Immediately

2) Social Anxiety disorder medication 

Medications are a vital part of managing Social Anxiety disorder, helping to improve symptoms and functionality in daily life. 

a) Selective Serotonin Reuptake Inhibitors (SSRIs) include paroxetine (Paxil) and sertraline (Zoloft), which generally take several weeks to become effective. 

b) Selective Norepinephrine Reuptake Inhibitors (SNRIs) such as venlafaxine (Effexor). 

c) Propranolol is unlike SSRIs and SNRIs; it is fast-acting and can be used as needed. 

Starting with a low dosage, the prescription may gradually increase to minimise side effects. If one medication does not suit, alternatives may be explored. The doctor will discuss the potential benefits and risks to find the most suitable treatment. 

3) Home remedies for Social Anxiety disorder 

Supporting professional treatment with home remedies can enhance results. Methods to manage stress and anxiety at home include: 

a) Breathing exercises: Simple techniques that help control the physical symptoms of anxiety. 

b) Mindfulness and meditation: Practices that foster a state of awareness and calm. 

c) Physical exercise: Activities like yoga and tai chi can reduce stress levels. 

d) Diet and lifestyle: Avoiding stimulants like caffeine, maintaining a regular sleep schedule, and engaging in regular physical activities can boost overall wellbeing. 

e) Education: Learning about anxiety and its impacts can empower individuals to handle their condition better. 

f) Support networks: Having someone trustworthy to talk to, whether a friend, family member, or therapist, can provide emotional support and guidance. 

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Prevention for Social Anxiety disorder 

While it's impossible to predict who will develop an anxiety disorder, there are proactive steps you can take to mitigate the symptoms: 

1) Seek early intervention: 

a) Address anxiety disorders early for better treatment outcomes. 

b) Prompt action can lead to more manageable symptoms. 

2) Maintain a journal: 

a) Document daily experiences to gain insights. 

b) Helps identify stress triggers and activities that improve mood. 

3) Prioritise your activities: 

a) Manage time and energy effectively. 

b) Balance responsibilities with enjoyable activities to enhance wellbeing. 

4) Steer clear of harmful substances: 

a) Alcohol, drugs, caffeine, and nicotine can worsen anxiety symptoms. 

b) Seek professional help if struggling with addiction. 

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Conclusion 

Social Anxiety disorder can be difficult to handle and overcome, but with the correct resources and techniques, it is achievable. Individuals can regain confidence and enhance their quality of life by identifying symptoms, researching causes, and adopting effective remedies. Remember, seeking help is an important step in this journey. 

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