Have you ever felt anxious about presenting in front of others? Worried about asking for help at the supermarket? Worried that you would be judged by others because of your wardrobe choices? Worried that others will judge you for stumbling over your words? If your answer is yes to any of these questions, then congratulations, because you are a human! These experiences and thoughts happen to all of us from time to time and at different stages of life.
However, if you are wondering, “aren’t these signs that I am socially anxious?” Well, the following questions can help you determine whether it is social anxiety disorder:
Does the anxiety interfere with your day-to-day life (e.g., going to school/work, meeting friends, going to events)?
Do you avoid attending social events or gatherings?
Is the anxiety in social situations intense or overwhelming?
If the answers are yes, then you probably have social anxiety and it is advisable to consult with a mental health professional (Psychiatrist or a Clinical Psychologist).
What is social anxiety disorder?
Social anxiety disorder (SAD), is more than just shyness or occasional nervousness. It’s a persistent and intense fear of social situations where one might be negatively evaluated or judged by others. Social anxiety robs you from enjoying social experiences, and these social moments can become sources of stress.
There are several signs and symptoms to look for if you believe that you might have social anxiety:
Physical Symptoms: Trembling, dry mouth, heart racing, sweaty palms, blushing, nausea, dizziness, trouble catching breath.
Behavioural Symptoms: Avoiding social situations, struggling with eye contact, difficulty communicating with others, your mind “goes blank”, or seeking constant reassurance.
Emotional Symptoms: Worrying that you may say or do something that is embarrassing, feeling excessively anxious about upcoming social events, feeling overwhelmed during social events.
Contributing factors to social anxiety
There could be several factors that contribute to developing social anxiety:
Genetics: There may be a genetic component, as anxiety disorders can run in families.
Environment: Past negative social experiences (e.g., bullying), history of trauma, observing our caregivers being anxious, and even impact of global events (such as COVID-19 pandemic).
Cognitions: Negative thought patterns and high self-criticism can exacerbate feelings of anxiety.
Strategies for managing social anxiety
Support network
Talk to people who care for you, as they may be able to support you during these challenging times.
Cognitive-behavioural therapy (psychological therapy)
Cognitive behavioural therapy (or CBT) is highly effective for treating social anxiety. A clinical psychologist will work with you in identifying and challenging unhelpful thoughts and may gradually expose you to social situations.
A psychologist may also be able to provide you with tools (such as breathing exercises, and mindfulness exercises, to cope during anxiety attack, or when anticipating socially anxious situations.
Medication
In some cases, medication along with psychological therapy, can help manage symptoms. This will need to be prescribed by your medical health professional (psychiatrist).
Self-compassion
During this time, be gentle with yourself. Social anxiety is challenging and progress can be slow. However, it is important to celebrate small achievements. At times, it may feel like there is little to no progress, or that you’re experiencing a ‘lapse’. Remind yourself that this is a journey of recovery, and bumps along the way are expected.
