Where Social Anxiety Comes From & How to Treat It
Social anxiety disorder, formerly known as social phobia, is a common mental health condition affecting millions of people worldwide. It’s characterized by intense fear or discomfort in social situations, which can lead to avoidance of those situations altogether. But where does social anxiety come from, and how can it be treated?
What Causes Social Anxiety?
Social anxiety often develops in childhood or adolescence and can be caused by a combination of genetic, environmental, and psychological factors. Some people may have a genetic predisposition to anxiety disorders. Others might develop social anxiety from early life experiences such as bullying, social rejection, or traumatic events. Also, people who are shy, timid, or tend to overanalyze their thoughts and behaviors may be more likely to develop social anxiety. Social anxiety can also change or increase over time. You may find that your social anxiety increases when you’re under pressure or are experiencing a major life change.
Symptoms of social anxiety include:
- Worrying about embarrassment or humiliation
- Expecting the worst possible outcome in a social situation
- Anxiety before any social interaction
- Fear that others will perceive your anxiety
- Overanalyzing your social performance
- Physical symptoms such as sweating, nausea, blushing, and increased heart rate
Therapeutic Treatments for Social Anxiety
One of the most widely used treatments for social anxiety is cognitive-behavioral therapy (CBT), which focuses on changing negative thought patterns and behaviors contributing to social anxiety. In CBT, patients learn to identify and challenge their negative thoughts about social situations and replace them with positive and realistic ones. They also learn coping strategies such as relaxation techniques and exposure therapy, which involves gradually facing feared social situations in a safe and supportive environment.
Prescription Treatments for Social Anxiety
Another effective treatment for social anxiety is medication. Many people find success with selective serotonin reuptake inhibitors (SSRIs) or benzodiazepines. SSRIs are antidepressant medications that can also be used to treat anxiety disorders, and they work by increasing levels of the neurotransmitter serotonin in the brain. Benzodiazepines are sedative medications that can help reduce anxiety symptoms quickly, but they can also be habit-forming and have other side effects. Remember, any drug treatments for your social anxiety need to be closely monitored by a medical professional.
Ways You Can Manage Your Social Anxiety
Practice mindfulness
Mindfulness and meditation have been shown to reduce symptoms of emotional distress. They may also help people with social anxiety to become more aware of their thoughts and feelings in social situations. Focus on your sensory experience and allow your thoughts to exist without judgment. Instead of letting your mind race, return to your body’s feelings at a distressing moment.
Get some exercise
Exercise, yoga, and anything that gets your heart pumping can also help reduce anxiety and promote overall well-being. It’s been proven to manage stress and help treat mental disorders such as social anxiety.
Set realistic goals
Avoiding your triggers, while helpful in the moment, can lead to long-term problems. Eventually, you might realize you’ve been avoiding necessary social interactions, and your anxiety could actually get worse. Instead of avoiding what feels uncomfortable, try to gradually do things that cause you anxiety without harming you.
Getting More Help
Ultimately, the best way to treat social anxiety depends on your needs. Some people may benefit from a combination of therapies, while others may find that one approach works best for them. Talk with a qualified mental health professional to develop a treatment plan that’s tailored to your unique situation. While the causes of social anxiety are complex, a therapist can help you address them and learn to manage your symptoms.
To find out more about how therapy can help you overcome your social anxiety, please reach out to us.
