How To Overcome Social Anxiety
Social anxiety disorder is a clinical mental health condition that the National Institute of Mental Health estimates will affect around 12% of adults in their lifetimes. While most people will feel anxious every now and then, symptoms of social anxiety include a serious and potentially debilitating fear of social situations.
Social anxiety often stems from a desire to avoid being observed or judged by others.
See below to learn about the history of this disorder’s name—including why it’s no longer called “social phobia”—along with key symptoms and treatment/management options like talk therapy with a mental health professional.
Social anxiety disorder: Understanding fear and confidence
So what is social phobia? Social anxiety disorder used to be referred to as “social phobia” and was often grouped with specific phobias, such as thalassophobia (fear of the sea) or acrophobia (fear of heights). However, more recent versions of the Diagnostic and Statistical Manual of Mental Disorders (DSM-V) reclassified it as “social anxiety disorder,” mainly because it presents quite differently from specific phobias.
When grouped together with specific phobias, social anxiety disorder often becomes confused with agoraphobia—a separate condition—or otherwise misunderstood.
That’s why, although technically, social anxiety disorder and social phobia refer to the same condition, “social phobia” is now considered to be outdated. “Social anxiety disorder” is a clearer, more specific term that can help promote more accurate awareness and treatment of this illness.
How to overcome social anxiety
Like generalized anxiety, social anxiety disorder is a mental illness in the category of anxiety disorders. It’s characterized by overwhelming feelings of anxiety and excessive self-consciousness in everyday social situations. The symptoms can be so intense that they may lead a person to avoid social situations altogether. They must last for at least six months and significantly interfere with daily life and functioning in order for a diagnosis of social anxiety disorder to be considered.
Symptoms of social anxiety
A person with this illness might experience the following symptoms when faced with certain, specific social situations—such as meeting new people, talking on the phone, speaking with authority figures, doing a task in front of others, public speaking, eating in front of others—or any social situation at all:
Blushing
Sweating
An increased heart rate
Nausea
Shaking
Speaking very softly
Finding it difficult to make eye contact
Perceiving their mind “going blank”
Experiencing stiffness or rigidity in the body
How social anxiety disorder can impact a person’s life
Social anxiety disorder is more than just shyness around new people, nervousness in new social situations, or the common fear of public speaking. Instead, it’s a clinical condition that can produce symptoms serious enough to significantly negatively impact a person’s life. First, it can simply take up a lot of energy and cause a person distress. It can also make it difficult for an individual to attend work or school, which could lead to financial difficulties and even trouble maintaining a stable place to live in extreme cases.
Symptoms can also lead a person to isolate themselves as a result of their desire to avoid social scenarios. Since research suggests that social connectedness can help improve stress resilience and overall health and well-being, this tendency can have serious negative effects over time as well. That’s why it’s typically recommended that you seek the support of a therapist, psychiatrist, or counselor if you’re experiencing signs of social anxiety disorder. Since this condition is considered treatable, it’s likely that you’ll be able to enjoy an improved quality of life with the right support.
Treatment options and techniques for social anxiety disorder
It’s possible to overcome social anxiety disorder and it’s considered to be highly treatable. Some form of therapy is typically recommended, sometimes in combination with medication.
How to overcome social anxiety: Common forms of therapy
Cognitive behavioral therapy (CBT), which aims to help you change how you think about social situations so you can, in turn, change how you feel and behave, and it may also incorporate ways for you to strengthen your social skills
Exposure therapy, which is a form of phobia therapy that can help you face your fears of social situations in small, incremental ways with the support of a trained professional and, usually, a set of relaxation techniques
Acceptance and commitment therapy (ACT), which focuses on strategies to help reduce the discomfort and anxiety you may feel in response to certain situations through mindfulness, relaxation techniques, etc.
Some treatment options can be combined depending on your comfort levels. For example, it may be possible to learn social skills and CBT methods in support groups in addition to attending talk therapy.
Additional tips for enhancing confidence and working toward healing
In addition to seeking professional treatment, there are other strategies you can try to help ease your symptoms. A 2021 study suggests that regular exercise could be a helpful intervention for those experiencing social anxiety disorder. Healthy habits like this in general—which can also include sleeping well and eating nutritious foods—can be helpful in reducing symptoms of a variety of mental health conditions and challenges.
Cultivating a mindfulness practice may also help you in managing symptoms of social anxiety disorder. As one study reports, a mindfulness-based intervention that focuses on self-compassion could be especially helpful. Finally, you might also talk to your doctor or nutritionist about certain herbs, vitamins, or minerals you can incorporate into your diet that may help reduce symptoms of anxiety in general.
Online therapy for social anxiety disorder
The prospect of meeting with a therapist in person can be anxiety-inducing for those who experience social anxiety disorder. In cases like these, online therapy can represent a more comfortable, convenient option. With a platform like BetterHelp, you can get matched with a licensed therapist who you can meet with via phone, video call, and/or in-app messaging—whichever makes you feel most comfortable. Research suggests that online treatment for social anxiety disorder can be highly effective, so it may be worth exploring if you’re experiencing symptoms of this illness.
Takeaway
Social anxiety is more than just nervousness when meeting new people. Instead, it’s a clinical mental health condition that can result in severe and even debilitating symptoms when the individual is faced with social situations. This disorder can typically be effectively treated with some form of therapy, sometimes in combination with medication and lifestyle changes.
What are five coping skills for anxiety?
To help manage anxiety symptoms, incorporate some or all of the following strategies into your daily routine. Each strategy will aid in minimizing at least one type of emotional symptom of anxiety:
Daily physical activity as a natural way to manage anxiety
Daily physical activity will be one of your biggest allies in the fight against anxiety symptoms by releasing endorphins and enhancing overall physical health.
Use mindfulness techniques
The use of mindfulness techniques can keep a person more in the present moment, lowering the perception of the threatening nature of thoughts and increasing overall psychological well-being.
Cognitive restructuring to challenge negative thoughts and overcome fear
Cognitive restructuring helps a person challenge and change negative thought patterns, which may be a cause of anxiety, to build confidence in social situations.
Maintaining a balanced diet
A balanced diet can provide the nutrients for a healthy brain that will enhance mood states and help maintain symptoms of anxiety.
Adequate sleep as a natural technique for alleviating anxiety therapy
With enough sleep, one acquires better emotional control and a reduction of physical symptoms attributed to anxiety, hence an increase in general mental well-being.
What triggers social anxiety?
Social anxiety triggers often include situations that involve being the center of attention, engaging in small talk, or performing in front of others. These scenarios can induce performance anxiety and intense fear, leading to significant discomfort.
How do I control my anxiety when talking?
To overcome social anxiety and control it when talking, focus on slow, deep breathing to calm physical symptoms, practice speaking in less intimidating settings to build self-esteem, and prepare key points beforehand to ease your mind. This approach can help reduce the anxiety associated with speaking in social settings.
Is it normal to have social anxiety?
Experiencing some level of social anxiety is normal, especially in unfamiliar or high-pressure social situations. However, if the anxiety becomes overwhelming and persistent, it might indicate a condition known as social anxiety disorder. According to a clinical psychology review, this could benefit from psychological and pharmacological interventions.
What is the 333 rule anxiety?
The 3 3 3 rule for anxiety is a grounding technique that involves naming three things you can see, three sounds you can hear, and moving three parts of your body. This technique helps to bring your focus back to the present moment and can be effective in managing some anxiety symptoms.
How can I reduce my anxiety naturally?
Naturally reducing anxiety often involves adopting lifestyle changes such as regular exercise, maintaining a balanced diet, good sleep hygiene, practicing mindfulness or meditation, and engaging in activities that promote relaxation. These methods can help in overcoming social anxiety by improving overall mental health.
How do I use the 333 rule for anxiety?
You can use the 3 3 3 rule for anxiety by refocusing your mind on three objects you can see, three sounds you can hear, and moving three parts of your body. This method can help distract from negative thoughts through a systematic review of the senses.
Is social anxiety curable?
While it is not always completely curable, treating social anxiety disorder is often possible through a combination of therapy, such as cognitive-behavioral therapy (CBT) or group therapy, and sometimes medication. Many people find significant relief and learn how to overcome social anxiety through consistent treatment.
How do I overcome shyness?
To overcome social anxiety and shyness, gradually expose yourself to social situations, start with small and manageable interactions, and work on building self-confidence. Engaging in activities that improve self-esteem and seeking support from friends, family, or a therapist can be beneficial in overcoming social anxiety.
Do I have social anxiety, or am I just shy?
Determining whether you have social anxiety or are just shy can be based on the intensity and impact of the feelings. Shyness typically involves discomfort in social situations, but doesn’t hinder daily functioning. In contrast, social anxiety disorder involves intense fear and avoidance that can disrupt normal life and often warrants professional treatment.
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