What Is Social Anxiety?
Social anxiety is a mental health condition that affects millions of people across the world. It’s that uncomfortable feeling when you have to speak in front of a group, make small talk with a new person, or even just walk into a room full of strangers. Let’s take a deeper look into what social anxiety is, how to recognize the signs, and what therapy options are available to help.
Understanding Social Anxiety
At its core, social anxiety is the fear of being judged or embarrassed in social situations. It’s not just about feeling awkward; it’s the constant worry that others will criticize, ridicule, or reject you. This fear can develop at any age, but it often begins in childhood or adolescence.
The causes of social anxiety vary from person to person. It may be triggered by specific experiences, such as being bullied or embarrassing moments, but it can also be influenced by genetics.
Signs of Social Anxiety
Social anxiety doesn’t always look the same for everyone. For some, it might be a major source of stress that interferes with school, work, or personal relationships. For others, it might be more subtle, only causing trouble in certain situations. Here are some common signs of social anxiety:
Worrying Excessively: You might spend days or even weeks worrying about an upcoming event. This could be a job interview, meeting new people, or speaking in public.
Avoidance: People with social anxiety often avoid social situations altogether. They might cancel plans or make excuses to avoid a party, meeting, or event.
Physical Symptoms: You might experience physical reactions like trembling, sweating, dry mouth, or nausea when you’re around other people. These symptoms can also be present when anticipating being around others.
Negative Self-Talk: If you have social anxiety, you might constantly criticize yourself, thinking things like “I’m going to make myself look stupid” or “These people don’t like me.”
Therapy Options for Social Anxiety
The good news is that social anxiety is treatable. Therapy is often one of the most effective ways to reduce symptoms and help people feel more confident in social situations. Here are some therapy options that can help:
Cognitive Behavioral Therapy (CBT)
CBT is one of the most common forms of therapy for social anxiety. In CBT, a therapist helps you identify the fears that drive your social anxiety and teaches you how to challenge those thoughts with more realistic, balanced perspectives.
For example, you might think that if you make a mistake while speaking in public, everyone will laugh at you. In CBT, you’d work with your therapist to question this thought and come up with evidence that challenges it. By practicing this process, you learn how to respond to anxiety in a more rational way.
Another effective type of CBT is exposure therapy. The goal of exposure therapy is to build tolerance to triggers over time, starting with something small like introducing yourself to a stranger and working your way up to attending a large networking event or giving a speech.
Acceptance and Commitment Therapy (ACT)
ACT focuses on accepting anxiety rather than fighting it. Instead of trying to eliminate social anxiety altogether, ACT helps you develop strategies to live with it in a way that doesn’t control your actions. It encourages mindfulness and teaches you to act according to your values, even when anxiety is present.
Looking Ahead
If you struggle with social anxiety, it’s important to know that you aren’t alone. Anxiety therapy can help you develop the tools to manage your anxiety and navigate social situations. If you have questions for a therapist about tackling your social anxiety, fill out the contact form on my website!