Social anxiety is a disorder that can present several roadblocks in someone’s life. It can hinder their ability to meet and interact with others, leading to increasing seclusion and overwhelming feelings of loneliness.
Unlike shyness, which can affect daily interactions with others to some extent, social anxiety can be life-altering as it prevents the person from doing even the most mundane tasks such as shopping or taking a walk outside.
What is social anxiety?
Dr Rahul Chandhok, head psychiatrist and head consultant, Mental Health and Behavioural Science, Artemis Hospitals, describes it as “a pervasive and often enfeebling psychological condition” where an individual experiences an extreme fear of being a part of social situations and interactions.
He adds that the symptoms can be felt physically, emotionally, and behaviourally. “Physical symptoms include experiencing rapid heartbeat, sweating, trembling, nausea, and difficulty breathing. Emotionally, people with social anxiety are likely to feel extreme self-consciousness, dread, or panic in social settings. Behaviourally, such people may avoid social situations altogether or endure them with extreme discomfort,” he says.
Dr Vijayshree Bajaj, psychologist and mental wellbeing coach at MedyMind adds that if left untreated, this form of anxiety “can significantly impact an individual’s daily life, relationships, and overall well-being.”
What factors contribute to social anxiety?
Dr Bajaj lists the following factors that are likely to be present if a person suffers from social anxiety:
- Genetics: Having a family history of anxiety disorders increases the likelihood of developing social anxiety.
- Environmental factors: Upbringing, childhood experiences like bullying or social rejection, and learned behaviours can contribute.
- Parenting style: Critically evaluating or suppressing a child’s opinions can lead to low self-esteem and social anxiety.
- Social media: Pressure to present a perfect image, compare appearances, and seek validation can contribute to social anxiety in adults.
- Early social development: Negative experiences in social interactions during childhood can contribute to the development of social anxiety later in life.
Some common signs or symptoms of social anxiety
The symptoms of social anxiety, according to Dr Chandhok, majorly impact a person’s quality of life, resulting in missing out on important social, academic, or professional opportunities and contributing to feelings of loneliness, isolation, and low self-esteem. These symptoms include:
Avoidance of social situations
Individuals with social anxiety often avoid social gatherings, parties, or public events because of intense fear of judgment or scrutiny. This avoidance can lead to isolation and loneliness, exacerbating their anxiety over time.
Physical symptoms
Social anxiety can exhibit physically, with people experiencing symptoms like sweating, trembling, rapid heartbeat, nausea, blushing, or difficulty in breathing in social situations. These physical symptoms can be distressing and embarrassing, further reinforcing avoidance behaviours.
Excessive self-consciousness
People with social anxiety are excessively self-conscious and obsessed with how others perceive them. They may constantly worry about saying or doing something embarrassing, resulting in a heightened state of vigilance and discomfort in social interactions.
Negative self-talk
Individuals with social anxiety often engage in negative self-talk, criticising themselves for perceived mistakes or shortcomings in social situations. This negative self-perception often erodes self-esteem and confidence, sustaining the cycle of anxiety.
Difficulty in speaking
Social anxiety can cause difficulty in speaking or articulating thoughts in social settings, resulting in awkward silences or fumbling. Fear of being judged or ridiculed can make it difficult for people to express themselves freely.
Fear of being the centre of attention
People with social anxiety generally fear being the centre of attention, whether in group settings or one-on-one interactions. They may avoid speaking up or participating in activities that draw attention to themselves, fearing judgement or embarrassment.
Coping strategies or techniques individuals can use to manage social anxiety
When it comes to social anxiety, the good news is that it is a treatable condition. The only effort it will take is consistency and self-belief. Some effective coping strategies suggested by Dr Bajaj for managing social anxiety include:
- Cognitive-Behavioural Therapy (CBT): CBT helps individuals identify and challenge negative thought patterns and beliefs related to social situations. It teaches coping skills and strategies to manage anxiety.
- Gradual exposure: Gradual exposure therapy involves facing feared social situations in a systematic and gradual manner. This helps individuals desensitise to anxiety triggers and build confidence over time.
- Mindfulness and relaxation techniques: Practices like deep breathing, meditation, and progressive muscle relaxation can help reduce anxiety symptoms and promote relaxation in social settings.
- Social skills training: Learning and practicing social skills such as assertiveness, effective communication, and conflict resolution can improve confidence and ease social interactions.
- Setting realistic goals: Setting achievable goals for social interactions can help reduce anxiety. Start with small, manageable social tasks and gradually work towards more challenging situations.
- Seeking social support: Talking to trusted friends, family members, or support groups about social anxiety can provide emotional support and understanding. Sharing experiences and seeking advice can be helpful.
- Healthy lifestyle: Regular exercise, balanced nutrition, adequate sleepand avoiding substances like alcohol or caffeine can contribute to overall well-being and help manage anxiety.
- Challenge negative thoughts: Practice challenging negative self-talk and replacing it with more realistic and positive thoughts. Focus on strengths and accomplishments rather than dwelling on perceived weaknesses.
- Professional help: Consider seeking help from a mental health professional such as a therapist or counsellor who specialises in anxiety disorders. They can provide personalised treatment plans and support tailored to individual needs.
- Medication: In some cases, medication prescribed by a healthcare provider, such as antidepressants or anti-anxiety medications, may be recommended as part of a comprehensive treatment plan for social anxiety.
