Social Anxiety: Signs, Causes, and How to Cope

What is Social Anxiety? 

Social Anxiety is when a person worries a lot about being judged, evaluated, or rejected in a social or performance situation. People with social anxiety worry intensely about how they look, how they act, and how they come off to others. Social anxiety can happen in many different situations, but the most commonly affected areas are relationships, friendships, work, school, and public speaking. Being afraid of judgment can lead to avoidance of situations involving others. Many people with social anxiety avoid parties, social gatherings, dates, work meetings, going to the store, going to school, etc. due to being afraid that they may do something embarrassing or “weird”. 

 

Common symptoms include: 

• Fear of situations in which you may be judged negatively
• Worry about embarrassing or humiliating yourself
• Intense fear of interacting or talking with strangers
• 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
• Avoidance of doing things or speaking to people out of fear of embarrassment
• Avoidance of situations where you might be the center of attention
• Avoidance of interacting with strangers
• Avoiding parties or social gatherings
• Anxiety in anticipation of a feared activity or event
• Intense fear or anxiety during social situations
• Analysis of your performance and identification of flaws in your interactions after a social situation
• Expectation of the worst possible consequences from a negative experience during a social situation

Am I Just Shy or Do I Have Social Anxiety? 

Shyness and social anxiety can overlap. Many people who have been labeled as “shy” experience a lot of the same feelings, thoughts, and behaviors as those with social anxiety. A person with anxiety may come across as shy to others due to feeling unwilling/unable to engage fully in new social situations. It’s extremely difficult to open up and be confident in a social situation when your thoughts are racing, you feel physically uncomfortable, and you’re filled with dread. Shyness my be an indicator that you have social anxiety if it is paired with other symptoms identified in this article. 

 

Social Anxiety and Panic

Many people with Social Anxiety experience panic attacks in social situations. These panic attacks can increase levels of fear and avoidance.  

 

Common physical symptoms include: 

• Sweating 
• Shortness of breath 
• Increased heart rate 
• Nausea/dizziness
• Shaking or trembling 
• Muscle cramps 
• Blushing

For more information on panic, see this article. 

 

Why Do I Have Social Anxiety?

Like all types of anxiety, it is hard to pinpoint exactly why someone may have social anxiety. Researchers believe it is a mix of any of the following: 

 

• Inherited traits: Anxiety tends to run in families, but it is not clear if that is due to genetics or learned behavior. 
• Brain Structure: Those with anxiety may have an overactive amygdala. The amygdala is the brain’s fear response center. Increased amygdala activity leads to increased anxiety. 
• Environment: Some people may develop social anxiety after having a traumatic or embarrassing social situation. There is also an association between social anxiety and having controlling/overprotective parents. 
• Past negative experiences: Children who are bullied or humiliated can develop social anxiety that lasts into adulthood. Trauma can also create fear of social situations. 

 

How Can I Get Better? 

The most useful tools for addressing social anxiety are exposure therapy and CBT. 

CBT addresses the underlying thoughts and behaviors that are perpetuating your social anxiety. In exposure, you will put yourself in feared situations. This may seem scary and counterintuitive, but it is very helpful for breaking out of the avoidance cycle. Doing exposure allows you to learn that these situations are tolerable and not dangerous. For example, if you have a fear of public speaking, the exposure would include doing a speech for a group of people. Both CBT and exposure are offered here at Prospera. A trained mental health coach can guide you through various CBT tools and exposure exercises. 

 

If you feel your social anxiety is not improving with therapy or coaching alone, you should speak with your doctor. You can work together to create a plan that includes medication and therapy.