Do you find yourself anxious about being judged by others? Are you frequently self-conscious in typical social scenarios? Does the thought of meeting new people make you fearful or uneasy? If these emotions have persisted for a minimum of 6 months and are interfering with your ability to perform everyday activities, like engaging with colleagues or classmates, you might be experiencing social anxiety disorder.
Social anxiety disorder (also called social phobia) is when someone has an intense fear of being criticised, embarrassed or humiliated.
There is quite a bit of overlap between social anxiety and shyness, but shyness is a personality trait that doesn’t require treatment. Social anxiety is a mental health condition that can worsen over time. Someone with social anxiety may feel extremely nervous in social situations but present as extroverted and confident. Other people might not even be able to detect their anxiety.
Shyness tends to be more apparent, although it often presents itself as situational. In other words, shyness tends to flare at certain times. A person is more likely to feel shy when they are in novel situations, but as they become accustomed to the event or the people, they feel more at ease. Social anxiety can also be situational, but the anxiety often persists before, during, and after the event.
The signs of social anxiety can be easy to miss. Children who have social anxiety are often quiet and obedient in preschool or school. They might not talk about their fears or worries. They tend to worry about what will happen in social situations. They’re often scared of what others will think of them. They might also fear being embarrassed, being separated from their parents or carers, or getting into trouble.
If a child has social anxiety, you might notice that they:
- have difficulty meeting other children or joining in groups
- have a limited number of friends
- avoid social situations where they might be the focus of attention or stand out from others—for example, asking or answering questions in class.
- have physical symptoms such as sweating, shaking, stomach pains, nausea, and a racing heartbeat (panic attack) when they face feared social situations.
- be overprotected by well-meaning friends who are willing to talk for them.
- are so fearful about talking to others that they don’t speak at all to certain people/places (e.g., teachers/school). This form of social anxiety is called selective mutism.
How common is social anxiety?
If you have social anxiety disorder, you’re not alone. Research suggests that Anxiety disorders such as social anxiety disorder are the most common type of disorder, affecting 1 in 6 (17%, or 3.3 million) Australians (AIHW 2023).
Social anxiety begins in the pre-teen years. The most common situations/symptoms leading to social phobia are:
- Meeting new people of the same age
- Going to a party, to the lunchroom, or entering a room with people already seated inside it
- Going out on a date
- Making eye contact
- Starting conversations
- Returning items to a store
- Eating in front of others
- Using public toilets
- Interacting with people in authority, such as teachers, heads of institutions, and sports trainers
- Feeling very fearful while taking a test or in an interview, even though one is well prepared
- Being in any situation where one could be the centre of attention, like being watched while doing homework, being made to speak in the classroom in front of others, and so on
Emotional and Behavioural Symptoms include:
- Fear of situations in which you may be judged negatively
- Worry about embarrassing or humiliating yourself
- Fear that others will notice that you look anxious
- Fear of physical symptoms that may cause you embarrassment, such as blushing, sweating, trembling, or having a shaky voice
- Expectation of the worst possible consequences from a negative experience in a social situation
- Analysis of your performance and identification of flaws in your interactions after a social situation
- Intense fear of interacting or talking with strangers
- Difficulty getting to sleep at night or waking up a lot during the night
Thoughts can include:
- worrying about things a lot of the time
- feeling like your worries are out of control
- having trouble concentrating and paying attention
- worries that seem out of proportion
Physical signs can include:
- a racing heart
- faster breathing
- feeling tense or having aches (especially in the neck, shoulders, and back)
- sweating or feeling dizzy
- shaking
- ‘butterflies’ or feeling sick in the stomach
Negative coping mechanisms
When facing the overwhelming distress caused by social anxiety, individuals may unknowingly turn to negative coping mechanisms like alcohol in an attempt to manage their emotions. These coping strategies may provide temporary relief but can be harmful in the long run.
Some common negative coping mechanisms include:
Avoidance: Avoiding social situations altogether might provide immediate relief from anxiety, but it reinforces the fear and prevents growth and learning from positive social experiences.
Substance Abuse: Some individuals may resort to alcohol or drugs to self-medicate and alleviate their anxiety in social situations. However, substance abuse only masks the underlying problem and can lead to addiction and additional mental health issues.
Isolation: Socially anxious individuals may isolate themselves, preferring solitude over social interactions. While isolation might reduce anxiety temporarily, it can lead to loneliness and depression and further exacerbate the fear of social settings.
So, What Can I do?
Overcoming social anxiety isn’t a quick fix. It takes patience and practice. Here are some strategies to help you build confidence and cope with social anxiety more effectively:
Seek Professional Help: If social anxiety is significantly impacting your life, consider seeking support from a GP or a mental health professional. They can provide tailored strategies and therapeutic interventions to address your specific challenges.
Challenge Negative Thoughts: Practice challenging and reframing negative thoughts related to social situations. Replace self-critical thoughts with more realistic and positive affirmations.
Take Small Steps: Gradually expose yourself to social situations that make you anxious. Start with low-stress interactions and gradually work your way up to more challenging ones, celebrating each small success along the way.
Practice Mindfulness: Engage in mindfulness and relaxation techniques to manage anxiety in the moment. Deep breathing exercises, meditation, and grounding techniques can be particularly helpful.
Join Supportive Groups: Consider joining social or anxiety support groups where you can connect with others who understand what you’re going through. Sharing experiences and coping strategies can be encouraging and empowering; to realise you’re not alone.
Focus on Your Interests: Engage in activities you enjoy and are passionate about. Shared interests can form the foundation of meaningful connections and make social interactions more enjoyable.
Conclusion:
Social anxiety disorder symptoms can change over time. They may flare up if you’re facing a lot of changes, stress, or demands in your life. Although avoiding situations that produce anxiety may make you feel better in the short term, your anxiety is likely to persist and intensify over the long term if you don’t get treatment.
See your mental health professional or GP if you continue to fear and avoid normal social situations because they cause embarrassment, worry, or panic.
Social Anxiety Fact Sheet from Beyond Blue:
Reference:
AIHW ( Australian Institute of Health and Welfare) (2023), Prevalence and impact of mental illness – mental health, accessed 25th July 2023.
