What is Social Anxiety? Sadly, there is very little awareness about Social Anxiety Disorder in our society. Many people still don’t know about its existence, let alone it’s signs and symptoms. Since I have social anxiety disorder, I have experienced this problem first-hand and want to share some facts with you all in the hope that it increases the much-needed awareness about this disorder.

So, coming back to the question, what is Social Anxiety?

Technically speaking, Social Anxiety occurs when a person feels that they are constantly being judged and scrutinized by others. It is the fear of judgement. It is a feeling of constant embarrassment and anxiety in any and every social situation.

Now, a lot of people do feel shy in some situation or another. You might feel shy about giving a presentation or going on your first date. But that feeling of shyness must not be confused with social anxiety. Some people are naturally reserved, while others may be more outgoing. But the main difference between shyness and social anxiety is that a shy person can still face social situations even if it is a bit harder for them at first. A socially anxious person on the other hand, would avoid social situations at any cost.

There are three factors that differentiate social anxiety from shyness: 

1. How much does it interfere with your day-to-day life?
2. How intense your fear and anxiety are?
3. How much do you avoid certain situations?

There’s also Performance anxiety. A type of anxiety that one might experience while performing or talking publicly in an event, but not at other times. This can happen while playing sports in public, or when you are giving a speech or playing a musical instrument in public.

It’s common to have anticipatory anxiety in any of these situations. One can also fluctuate between different types of social anxiety during their life. No matter which social anxiety you have, it’s important to seek help, because it can affect your quality of life.

The three types of social anxiety disorder are:

1. Mild Social Anxiety: These people may experience physical and psychological symptoms of social anxiety in social situations, but are still able to participate in social situations.
2. Moderate Social Anxiety: These people experience both physical and psychological symptoms in social situations. They participate in some social situations while avoiding others.
3. Extreme Social Anxiety: These people experience physical and psychological symptoms of social anxiety in all social situations. They can also experience panic attacks in social situations. And hence they avoid all social situations.

People with social anxiety disorder have trouble talking with other people, meeting new people and attending social gatherings. They may feel their fears are irrational but they also feel helpless in overcoming those fears. Even performing everyday activities like shopping for groceries is difficult.

The Anxiety and Depression Association of America (ADAA) states that around fifteen million Americans have Social Anxiety. It often starts in the teenage years, but for some it might start earlier or even later in life.

Signs and Symptoms of Social Anxiety:

1. Physical symptoms of social anxiety:

• Blushing.
• Sweating.
• Trembling.
• Rapid heartbeat.
• Upset stomach or nausea.
• Muscle tension.
• Trouble catching your breath.
• Dizziness or light-headedness.
• Feeling that your mind has gone blank.
• Rigid body stance.
• Difficulty speaking.
• Speaking with an overtly soft voice.
• Shaky voice.

2. Psychological symptoms of social anxiety:

• Extreme worry before, during, and after the social interaction.
• Avoiding social situations.
• Trying to blend into the background if you must attend a social situation.
• Self-consciousness and fear of doing something embarrassing.
• Concerns that others will notice that you are stressed or nervous.
• Feeling a need to consume alcohol to help face a social situation.
• Missing school or work because of social anxiety.
• Fear of situations where you will be judged negatively.
• Worry about embarrassing or humiliating oneself.
• Intense fear of social interactions with strangers.
• Fear that others would notice your embarrassment and judge you for it.
• Avoidance of speaking to others.
• Avoidance of situations where you are center of attention.
• Analyzing your interaction for flaws once the social interaction is over.
• Expectation of the worst possible outcome after negative experience in a social interaction.

3. Symptoms of social anxiety in children:

• Not wanting to interact with adults and peers, and showing this by crying.
• Clinging to parents.
• Throwing tantrums.
• Refusing to speak in public.

Social anxiety symptoms may flare up if you are facing a lot of stress, demands and changes in your life. Social anxiety symptoms can also change over time.

A variety of social situations get avoided due to this disorder, such as:

• Interacting with strangers.
• Attending parties or social gatherings.
• Going to work or school.
• Dating.
• Making eye contact.
• Starting conversations.
• Asking questions.
• Going to a store for shopping or returning items.
• Entering a room where people are already seated.
• Eating in front of others.
• Using public restrooms.
• Fear while giving an interview or answering a question.
• Talking on the phone.

Avoiding social situations might make you feel better for the short-term but the only way to overcome social anxiety for the long-term is to get treatment.

Causes for Social Anxiety:

• It can be due to having a different brain structure. An overactive amygdala can lead to a heightened fear response, which in turn can lead to social anxiety disorder.
• Inherited traits and genetics could also be a reason. If someone in the family has social anxiety, the chances of it getting inherited are higher.
• Environment can also be a factor. It could be a learned behavior, picked up at an early age.
• Having controlling or overprotective parents, with a strict parenting style can also be a cause for social anxiety.
• Negative experience such as, bullying, family trauma or abuse can lead to social anxiety.
• Temperament is also a factor. Children who are shy, timid, restrained or withdrawn are at a higher risk of developing social anxiety.
• Having an appearance or condition that draws negative attention like facial disfigurement, stuttering, or tremors due to Parkinson’s disease can also lead to the person becoming more reserved and ultimately socially anxious.
• Social anxiety can also be a symptom of Post Traumatic Stress Disorder (PTSD).
• Negative interactions with peers can also lead to social anxiety.
• Insecure attachment can be a cause of social anxiety.
• Another important factor is a problem with the neurotransmitter system which can then create hormonal imbalance in serotonin, glutamate and dopamine. This affects the mood and can in turn lead to social anxiety.

Most people experience social anxiety before turning twenty. Women have a higher rate of developing social anxiety than men. Approximately 5-10% of people around the world have social anxiety. It is the third most common mental health disorder after substance use disorder and depression.

Social Anxiety if left unchecked can lead to several complications, such as:

• It can affect achievements in work and studies.
• It can ruin social interactions of an individual.
• It can negatively affect relationships.
• It can negatively affect a person’s self-esteem.
• It negatively affects the quality of life of a person.
• The individual resorts to negative self-talk and has trouble being assertive.
• They can become hypersensitive to criticism.
• It can lead to isolation and poor social skills.
• It can lead to substance abuse, such as drinking too much alcohol.
• It can also lead to suicide or suicide attempts or suicidal thoughts.

To prevent such complications, it is necessary to get help as early as possible. Keeping a journal to jot down your thoughts, feelings and experiences is generally recommended. You should educate yourself about social anxiety and communicate your problem to a close family member, whom you feel comfortable talking to. It is generally recommended to avoid substance abuse, as that can create more problems down the line.

There are several treatments available for social anxiety disorder, such as:

• Counseling therapy.
• Cognitive behavioral therapy.
• Acceptance and commitment therapy.
• Group or support therapy.
• Exposure therapy.
• Psychotherapy or talk therapy.
• Desensitization techniques.
• Medications, such as antidepressants, prescribed by your doctor.

Keep in mind, that all these treatments must be provided by a reputable psychologist or psychiatrist. One should not attempt this without their supervision.

Some home remedies that may help reduce anxiety are as follows:

• Mindfulness and meditation.
• Breathing exercises.
• Yoga can help manage stress.
• Avoid caffeine and other stimulants.
• Regular sleep schedule.
• Learning about anxiety and its effects.
• Knowing when to seek help.
• Finding a trusted person to talk with, like a friend, therapist, or family member.
• Regular exercise and a balanced diet.
• Consider joining a support group for people with social anxiety.

These home remedies should only be followed if a reputable psychologist or psychiatrist recommends them.

Social anxiety, also known as social phobia, if unchecked can lead to other conditions, such as depression, substance abuse and suicidal thoughts. Hence, it is necessary to seek help in time and not delay it.

Some things that one can do to help someone with social anxiety:

• Learn about social anxiety.
• Be empathetic towards them.
• Be patient and willing to listen to them.
• Encourage them to seek help and treatment

Hippocrates had described social anxiety more than two thousand years ago. So, there’s no excuse for not knowing about it in present times. We need to work together to remove the stigma and shame attached to mental health disorders and help the people who are suffering from these problems.

Stay well and stay happy!

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Sources:

• https://www.nimh.nih.gov/health/publications
  
• https://www.mayoclinic.org
• https://my.clevelandclinic.org/