How To Know If You Have Social Anxiety: Symptoms & Mental Health Tips
Social anxiety is more than just occasional shyness or nervousness around new people. Instead, it’s the experience of significant and sometimes overwhelming fear related to social situations, especially at the prospect of being judged or embarrassed.
People with social anxiety disorder (SAD) may experience strong physical symptoms of anxiety that can make them avoid social interaction altogether, which can negatively impact their relationships, work, and quality of life. Read on to learn about the specific symptoms of social anxiety and what you can do in case you’ve noticed these in yourself.
How to know if you have social anxiety: Common symptoms
Social anxiety is a diagnosable clinical disorder that’s estimated to affect 7.1% of U.S. adults — making it the third-most common mental health disorder in the U.S. today.
Symptoms of social anxiety can affect an individual as a result of virtually any type of social situation, not just when giving a speech or walking into a room full of strangers. For instance, people with social anxiety might experience symptoms even when meeting a friend for coffee, answering a question in class, or calling a restaurant to place an order.
Here are several symptoms that may indicate social anxiety when experienced in relation to social situations:
- Sweating or shaking
- Difficulty making eye contact
- Nausea
- Going blank
- Increased heart rate
- Expecting the worst possible outcomes from social situations
- Fearing that others will notice one’s anxiety
- Being intensely self-conscious
- Rumination or analysis of performance after social situations
Different ways anxiety disorders can present: Recognizing signs of social anxiety and that uneasy feeling, panic, or danger
Social anxiety disorder can manifest differently in different people depending on a variety of individual factors, including how severe their social anxiety is. While social anxiety is one form of anxiety disorder, others may present with persistent unease, panic attacks, or a heightened sense of danger in various situations. Those with mild social anxiety may still be able to attend social functions but may experience some level of symptoms in all or certain types of situations.
For example, they may be more at ease when speaking on the phone because the other person can’t see them, but they may experience symptoms of social anxiety when meeting new people in person. Someone with severe social anxiety, on the other hand, may be unable to withstand any type of social situation because of the extreme symptoms they experience — such as episodes of intense anxiety known as panic attacks. When someone actively withdraws from social situations because of fear, they may also have a social phobia. This is another type of anxiety disorder.
Common unhealthy coping mechanisms for social anxiety disorder: How to know if you have social anxiety
As many as 90% of individuals with SAD have some type of co-occurring disorder in addition, which is often the reason they choose to seek treatment at all. It’s estimated that only 30% of people with social anxiety pursue treatment because of it, with the rest originally being motivated to get help for their comorbid disorder — usually substance use disorder or major depressive disorder.
If you are struggling with substance use, contact the SAMHSA National Helpline at 1-800-662-HELP (4357) to receive support and resources. Support is available 24/7.
Diagnosing social anxiety disorder when experiencing symptoms
Only a licensed healthcare provider can accurately diagnose SAD. If you’re experiencing symptoms, it’s typically best to meet with one for evaluation.
See your healthcare professional
First, you might see your primary healthcare professional for a physical exam to ensure that there’s no medical cause for the anxiety symptoms you’ve been experiencing. Next, a mental health care provider can ask you more in-depth questions about your symptoms, health history, and family history since research suggests that risk factors for social anxiety disorder have a genetic component.
Social anxiety disorder treatment for better mental health
Getting treatment for social anxiety disorder can be important. First, some people with this condition assume that their fear related to social situations is just part of their personality when it may qualify as a mental health disorder instead. That means that with treatment, they may be able to enjoy a better quality of life and live a more authentic version of their personality.
Treatment for SAD typically consists of some form of psychotherapy, sometimes in combination with anti-anxiety medications like selective serotonin reuptake inhibitors (SSRIs), serotonin-norepinephrine reuptake inhibitors (SNRIs), or beta-blockers, which are also used to treat depression.
Cognitive behavioral therapy for symptoms of social anxiety
Cognitive behavioral therapy (CBT) is one of the most common forms of therapy for this disorder. It is used to address symptoms of social anxiety, such as fear of social situations, avoidance behaviors, and physical symptoms like sweating or trembling. CBT helps individuals develop an awareness of cognitive distortions, which can contribute to these symptoms. For example, a person with SAD may engage in catastrophizing, assuming the worst will happen in a social situation, or overgeneralization, believing that one negative experience means all future interactions will go the same way. These thought patterns can intensify anxiety and reinforce avoidance behaviors.
A cognitive behavioral therapist can guide individuals to recognize and course-correct cognitive distortions, teaching them skills to manage their anxious symptoms for improved functioning. By addressing these patterns, CBT can help reduce symptoms of social anxiety and improve daily interactions.Connecting with a mental health professional
If you’ve been experiencing symptoms, you may benefit from meeting with a mental health care provider to treat social anxiety disorder. Research shows that even “brief CBT” conducted over the course of six weeks was enough to “effectively reduce social anxiety, social avoidance, and self-consciousness” in all participants. That said, for those who experience social anxiety, the prospect of meeting with a therapist in person can be intimidating or may trigger symptoms. In cases like these, online therapy might be a more comfortable option.
With an online therapy platform like BetterHelp, you can get matched with a licensed therapist whom you can meet with via phone, video call, or in-app messaging — whatever is most comfortable for you. All of your sessions can be done from the comfort of your home or anywhere you have an internet connection — no traveling to in-person appointments required. Research suggests that online and in-person therapy can offer similar benefits in most cases, so you can typically choose the format that is right for you.
Takeaway
How to know if you have social anxiety disorder?
Social anxiety, previously known as social phobia, is more than just shyness or nervousness in large groups or around people you don’t know. It’s a clinical disorder that causes potentially debilitating emotional and behavioral symptoms related to an intense fear of social situations. If you’re wondering how to know if you have social anxiety or how to get social anxiety disorder diagnosed, meeting with a mental health professional for evaluation and treatment advice is typically recommended. Only a licensed mental health professional can diagnose social anxiety disorder.
What are the symptoms of social anxiety disorder?
Social anxiety exists in a category of mental disorders known as anxiety disorders, which are characterized by excessive, persistent worry or fear in some form.
According to the American Psychiatric Association, one of the key signs of social anxiety disorder is “significant anxiety and discomfort about being embarrassed, humiliated, rejected, or looked down on in social interactions.” Other emotional symptoms of this condition can include significant distress, substance use, difficulty practicing coping skills, extreme shyness, avoiding social situations, and a fear of being judged negatively.
A mental health condition like social anxiety disorder (also called social phobia) can impact physical health. Physical symptoms of anxiety (e.g., nausea, trembling, headaches, rapid heartbeat, and other physiological symptoms) can result from the thought or reality of a feared social situation. According to the current version of the Diagnostic and Statistical Manual of Mental Disorders (DSM-5), symptoms must persist for at least six months in order for a clinical diagnosis to be considered. Social anxiety fear is not the only type of anxiety that can cause someone to experience intense fear that causes physical symptoms. For example, physical symptoms may also arise due to performance anxiety, generalized anxiety disorder, and other chronic mental health conditions.
At what age does social anxiety begin?
The onset of social anxiety usually happens during childhood or adolescence. An article published by the National Library of Medicine reports that the median age of onset is in the mid-teens.
How do you fix social anxiety?
Treating social anxiety disorder is often done through some form of talk therapy. The fear response in SAD can be addressed by partaking in the appropriate therapeutic approach — be it cognitive behavioral therapy, exposure therapy, or acceptance and commitment therapy — or joining a support group geared toward individuals working to overcome social anxiety. Some therapists practice social skills training, which may include role-playing techniques to reduce social anxiety fears in those with SAD.
Therapy can be supplemented by lifestyle changes. Eating a nutritious diet, exercising regularly, maintaining meaningful personal relationships (perhaps with a trusted family member), practicing mindfulness, refraining from substance use, and getting quality sleep can make a positive difference in overcoming the psychological symptoms of social anxiety disorders in everyday life.
Why am I socially awkward?
There are many reasons a person might feel awkward or ill at ease in social situations. Some people are naturally shyer or reserved or may only be comfortable in specific scenarios — such as in smaller groups or among people they know well. Some people may be more socially awkward because of an anxiety disorder or negative past experiences related to socializing. These are just a few possibilities. If you're looking to improve your social skills or address symptoms of anxiety, working with a therapist could help.
How common is persistent social anxiety, and can it lead to panic or danger?
A 2013 study estimates that around 12% of adults in the U.S. will experience social anxiety disorder (SAD) at some point in their lifetime. Without appropriate intervention, SAD can persist for years or even a lifetime, but help is available. In some cases, severe anxiety can trigger panic attacks or lead to significant distress in social situations.
Is social anxiety a serious mental health problem?
Social anxiety disorder is a mental illness in the DSM-5, so this condition is serious. Often, people living with social anxiety disorder experience functional difficulties in more than one area of life, such as social functioning, self-care, and work. Social anxiety can be debilitating because it often leads to social isolation. People with social anxiety often desire close relationships with others but struggle because their anxiety makes reaching out difficult.
What are the other symptoms of an anxiety disorder?
Anxiety disorders can cause many symptoms. Often, anxiety causes physical sensations alongside emotional symptoms, which might include symptoms like shakiness, sweating, headaches, or stomach pain. Anxiety can also seem like a sense of dread or a worry that a bad event might occur. These symptoms often accompany negative thoughts about the future.
What does social anxiety feel like?
Social anxiety can feel different to everyone. However, this type of anxiety often accompanies worries about other people and of being perceived. Anxiety might only arise in social situations or when thinking about past or future social encounters. A person may avoid social interactions to avoid their anxiety.
How do I know for sure if I have social anxiety?
You can’t know for sure that you have social anxiety disorder unless you speak to a mental health professional and get an official diagnosis. However, if you struggle to do so in person, you may try online therapy or telehealth, which can allow you to get help from home instead of having to go outside your comfort zone at first.
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