Social anxiety is the fear or anxiety that occurs when an individual is confronted to situations where he might be judged or observed by others, thus leading to feelings of rejection and/or humiliation.

If left untreated, social anxiety can negatively affect multiple aspects of one’s life, including academic achievements, work performance, social interactions, relationships and daily activities. 

Here’s a list of social situations that usually trigger social anxiety: 

  • Eating, writing in front of others
  • Talking on the phone
  • Having a job interview
  • Taking an oral exam
  • Performing (dancing or acting on stage, playing a sport)
  • Public speaking
  • Participating in meetings or classes
  • Interacting with unfamiliar people
  • Attending parties or social gatherings
  • Dating 

An individual may experience anxiety in certain social situations while remaining comfortable in others. When the fear is limited specifically to activities like performing or speaking in public, it is known as performance anxiety.

These situations may become so overwhelming that the person might start to avoid them altogether. Although avoidance provides immediate relief and reduces anxiety, it also limits a person’s opportunities for a fulfilled social life.

Another key feature of social anxiety is that people with this condition tend to focus on their physical symptoms, and fear that others will notice their anxiety, resulting to feelings of humiliation.

Below is a list of common physical symptoms associated with social anxiety: 

  • Blushing
  • Sweating
  • Shaking
  • Heart palpitations
  • Nausea
  • Dizziness
  • Feeling of unreality or dissociation
  • Shortness of breath or tightness in the chest
  • Hot or cold flashes

Panic attacks are also common in social anxiety disorder, although not everyone with social anxiety will experience them. They usually last around 20 minutes and are marked by a sudden, intense fear along with acute physical symptoms like the ones cited above.

Causes of social anxiety

  • Genetics: Research indicates that there might be a genetic predisposition to developing social anxiety. 
  • Temperament: Children who display behavioral inhibition— the tendency to be cautious in unfamiliar circumstances—are more prone to develop social anxiety as adults. 
  • Traumatic experiences: A history of humiliating experiences in childhood, such as bullying, can cause social anxiety later in life. 
  • Parental Influence: Social anxiety can also appear through imitation, especially if one or two parents are socially anxious. Sometimes, parents may unknowingly cause social fears in their children, by being overprotective, thus limiting his child’s opportunities for social interactions. 

Treatments for social anxiety

  • Healthy lifestyle: Practice exercise regularly to alleviate stress symptoms, in particular aerobic exercise like running, swimming, and biking due to their benefits for the cardiovascular system. It may also be helpful to avoid foods and substances that elevate cortisol levels, such as caffeine, nicotine, chocolate, soda, and alcohol.
  • Breathing and relaxation techniques: You may try diaphragmatic breathing, progressive muscle relaxation and mindfulness techniques to help you manage stress and anxiety. 
  • Challenge your thoughts: Keep a thought diary to track situations that trigger your social anxiety, along with the associated thoughts and emotions. Reflect on what you tell yourself before, during, and after these events. It may take practice to identify and challenge these thoughts effectively.
  • Exposure: Create a list of social situations that cause you anxiety and gradually expose yourself to these scenarios.
  • Seek Professional Help: Self-help may go a long way, but it may not be sufficient to fully recover from a mental health condition. It may be necessary to seek professional help and undertake psychotherapy, such as Cognitive Behavioral Therapy (CBT), or group therapy. 
  • Medication: In some cases, medication such as antidepressants (SSRIs and MAOIs), benzodiazepines, or beta-blockers may be prescribed by a professional to manage symptoms. 

Conclusion:

If you suffer with social anxiety, be aware that you are not alone; many people around the world also struggle with this condition. In this article, we briefly describe what social anxiety is, including its causes and common treatments.

If you want to read further about the subject, we recommend the book Painfully Shy: How to overcome social anxiety and reclaim your life from Markway, B. G., & Markway, G. P. 

Resources:

Markway, B. G., & Markway, G. P. (2003). Painfully shy: How to overcome social anxiety and reclaim your life. St. Martin’s Press.