Social anxiety, also known as social phobia, is a common mental health condition that can significantly impact a person's daily life.
Recent research from Australia reveals a substantial rise in social anxiety globally after the COVID-19 pandemic. Unsurprisingly, the COVID-19 pandemic has led to dynamical changes in daily routines and lifestyles, particular in profound impacts on mental health. Statistically, there has been an approximated additional 76 million cases of anxiety disorders worldwide, and increase of 25.6% (Kindred & Bates, 2023). Data collected from thirty-three studies reviewed that women and low-income earners are especially vulnerable.
If you or someone you know experiences intense fear and anxiety in social situations, and it cause daily impacts on daily functioning. It may be a sign of social anxiety disorder. Let’s understand a bit more about social anxiety disorder.
Table of Contents
1. What is Social Anxiety Disorder?
2. How Do People With Social Anxiety Disorder Generally Feel And Behave?
3. Are Social Anxiety And Shyness The Same Thing?
4. What Are The Causes of Social Anxiety?
5. How Can We Treat Social Anxiety?
5.1 Cognitive-Behavioral Therapy (CBT)
5.2 Medication
5.3 Counseling and Support Groups
5.4 Lifestyle Changes
6. Living with Social Anxiety Disorder
What is Social Anxiety Disorder?
Social anxiety disorder (SAD), also referred to social phobia, is a mental health condition characterized by an intense and persistent fear of social situations. Individuals with social anxiety disorder experience overwhelming anxiety, self-consciousness, and fear of being judged or humiliated by others. It goes beyond normal shyness and can significantly impact a person's ability to function in social, academic, and workplace settings.
How Do People With Social Anxiety Disorder Generally Feel And Behave?
Anxious about being in various social situations, such as meeting new people, public speaking, attending social gatherings
Fearful about being negatively evaluated by others, which can lead to feelings of embarrassment, humiliation or rejection
Fearful of offending others, and in turn withdraw from social interaction
Being self-conscious around other people, which lead to avoidance behaviours
Experience physical symptoms such as sweating, increased heartbeat, upset stomach
Being overwhelmed with repetitive thinking
Keep identifying the flaws of themselves after social events
Are Social Anxiety And Shyness The Same Thing?
Anxiety is a common emotional experience. It is a negative mood state manifested by somatic symptoms of physical tension and worries about the future (American Psychiatric Association, 2013). Simply speaking, anxiety is a subjective feelings of unease, a set of behaviours and a physiological response happened in the brain.
Shyness is commonly used to describe temperamental traits. It is related to the tendency to be inhibited and uncomfortable in new social situations. It is considered as behavioural inhibition (i.e., wariness in unfamiliar situations) to the unfamiliar or social withdrawal, which are the risk factors for further social anxiety.
From developmental perspective, maternal shyness has higher association with adolescent social anxiety. Research suggests that childhood social wariness connects maternal shyness to adolescent social anxiety (Zeytinoglu et al., 2022).
What Are The Causes of Social Anxiety?
The causes of social anxiety disorder can be explained from different perspectives. It suggests that a combination of genetic, environmental, and psychological factors may contribute to its development. Here are some possible causes and risk factors associated with social anxiety disorder:
1. Genetic Factors: It is commonly suggested that social anxiety disorder has genetic correlation. Having a close family member with the anxiety disorder increases the likelihood of developing it. However, no single gene directly attributes to social anxiety. A genetic vulnerability does not cause anxiety and/or panic directly but it may increase the tendency of having social anxiety disorder, with a combination of stress or other environmental factors.
2. Biological Factors: The consistent hyperactivity of the amygdala is associated most with triggering Social Anxiety Disorder. The amygdala, a part of the brain responsible for processing emotions, especially fear, anxiety, aggression, plays a crucial role in social anxiety disorder. Also, growing evidence shows that an imbalance in the brain chemicals, such as deficiencies in serotonin, is associated with social phobia.
3. Environmental Factors: Traumatic or negative experiences, such as bullying, humiliation, or social rejection, can contribute to the development of social anxiety disorder. Overprotective parenting or a lack of social support can also increase the risk.
4. Personality Traits: Individuals who are naturally shy, introverted, or have low self-esteem may be more susceptible to social anxiety disorder. As mentioned above, maternal shyness has higher association with adolescent social anxiety.
How Can We Treat Social Anxiety?
Fortunately, social anxiety disorder is a treatable condition, and several evidence-based interventions can help individuals manage their symptoms and improve their quality of life. Treatment for social anxiety disorder typically involves a combination of the following approaches:
Cognitive-Behavioral Therapy (CBT)
Cognitive-behavioral therapy (CBT) is a widely recognized and effective treatment for social anxiety disorder. CBT aims to identify and modify negative thought patterns and behaviors that contribute to social anxiety. This therapy helps individuals develop healthier coping mechanisms and improve their self-confidence in social situations (Feldman & Rivas-Vazquez, 2003).
During CBT sessions, a therapist may employ various techniques, such as:
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1.Cognitive Restructuring: There are a number of unhelpful cognitive thoughts that attributed to anxiety, such as all or nothing thinking, mental filter, over-generalization. Challenging and replacing irrational thoughts with more realistic and positive ones.
2.Exposure Therapy: Gradually exposing individuals to feared social situations in a controlled and supportive environment to reduce anxiety and desensitize them to their fears.
3. Social Skills Training: Teaching individuals effective communication and assertiveness skills to enhance their social interactions.
4. Relaxation Techniques: Teaching relaxation exercises, such as deep breathing and progressive muscle relaxation, to manage anxiety symptoms.
CBT can be conducted individually or in group settings, depending on the individual's needs and preferences. It is often recommended as the first-line treatment for social anxiety disorder due to its effectiveness.
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Medication
In some cases, medication may be prescribed to help manage the symptoms of social anxiety disorder. Antidepressant medications, such as selective serotonin reuptake inhibitors (SSRIs) are commonly prescribed to cure anxiety, mood, and eating disorders. These medications affects serotonin more directly than other drugs, and in turn helps regulate serotonin levels in the brain, which can improve mood and reduce anxiety.
Other medications, such as benzodiazepines, are often prescribed for anxiety on a short-term basis to alleviate acute anxiety symptoms or stressful event (Craske & Barlow, 2006) . However, the therapeutic effect is relatively modest for long-term. It may also impair both cognitive and motor functioning (Hindmarch, 1990). Thus, they are not typically recommended for long-term use due to the risk of psychological dependence and side effects.
It's important to note that medication should be prescribed and monitored by a qualified healthcare professional who can assess its usage based on individual circumstances.
Counseling and Support Groups
Counseling and support groups can be valuable resources for individuals with social anxiety disorder. These interventions provide a safe and supportive environment where individuals can share their experiences, learn coping strategies, and receive guidance from mental health professionals or peers who have overcome similar challenges.
Counseling interventions, such as individual therapy or group therapy, can complement other treatment approaches, providing ongoing support and guidance in managing social anxiety symptoms. Support groups can offer a sense of community and understanding, reducing feelings of isolation and stigma.
It's important to explore different treatment options and find the right combination that works best for you. A good healthcare provider or mental health specialist can help guide you in choosing the most appropriate treatment plan based on your specific needs.
Lifestyle Changes
In addition to therapy and medication, certain lifestyle changes can help individuals manage social anxiety disorder more effectively. Here are some strategies to consider:
1. Self-Care Practices: Engage in activities that promote overall well-being, such as regular exercise, sufficient sleep, and maintaining a healthy diet. These practices can positively impact mood and reduce anxiety. Get free self-care workbook HERE.
2. Stress Management Techniques: Practice stress-reducing techniques, such as mindfulness meditation, deep breathing exercises, or yoga, to help calm the mind and body during moments of anxiety.
3. Avoidance Behavior: Gradually confront and challenge avoidance behaviors by exposing yourself to feared social situations in a controlled and supportive manner. This gradual exposure can help reduce anxiety over time.
4. Positive Self-Talk: Challenge negative self-talk and replace it with positive affirmations and realistic thoughts. Remind yourself of your strengths and achievements.
It's important to remember that lifestyle changes alone may not be sufficient to address social anxiety disorder, but they can complement other treatment strategies and contribute to overall well-being.
Living with Social Anxiety Disorder
Living with social anxiety disorder can be challenging, but with the right treatment and support, individuals can lead fulfilling lives. Here are some additional tips for managing social anxiety disorder:
1. Education and Awareness: Learn more about social anxiety disorder to better understand its nature and challenge any misconceptions or stigmas associated with the condition.
2. Self-Advocacy: Communicate your needs and concerns to healthcare professionals, therapists, or support groups. Assert yourself and actively participate in your treatment plan.
3. Practice Self-Compassion: Be kind to yourself and acknowledge that managing social anxiety disorder takes time and effort. Celebrate small victories and practice self-care regularly.
4. Create Realistic Goals: Set realistic and achievable goals for yourself, gradually pushing your comfort zone while respecting your limits. Celebrate your progress along the way.
5. Seek Support: Lean on friends, family, or support groups who can provide encouragement and understanding. Sharing experiences with others who have similar challenges can be empowering.
6. Stay Committed to Treatment: Consistency and commitment to therapy, medication, and self-help strategies are key to managing social anxiety disorder effectively.
Remember, seeking professional help is essential for accurate diagnosis and developing an appropriate treatment plan tailored to your unique needs. With the right support and resources, individuals with social anxiety disorder can lead fulfilling and meaningful lives.
You are not alone, and reaching out for help is a sign of strength.
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