Social anxiety - sometimes known as social phobia - is a type of anxiety that causes intense, overwhelming and persistent fear or anxiety surrounding social settings and situations.
Social anxiety is more than shyness, it can be extremely distressing and have a huge impact on our quality of life. It can affect our every day and impact our relationships, performance at work or school, and most of all our self-confidence.
Many people worry about social situations from time to time but a person with social anxiety will worry about and catastrophise social situations before, during and after them.
Some may have limited or selective social anxiety – they can accomplish activities or particular tasks and go about their day but will experience a certain amount of fear or anxiety when they do, causing a huge emotional toll at times.
Some may avoid places or situations that could cause distress due to concerns of being scrutinized, judged or being embarrassed by their actions. For others with severe social anxiety, it can be so intense that they will avoid all social situations and interactions like asking a question in a meeting, taking public transport or using other shared public facilities or eating in public.
Symptoms of Social Anxiety
You may have social anxiety if you engage or experience the following:
- Intense worry or dread about a social situation or activities such as meeting strangers, starting or holding conversations, engaging in group conversations, speaking on the phone, working or shopping
- Avoid social situations or places where there are other people or try to blend into the background
- Feel self-conscious or fear doing something embarrassing
- Missing work or school due to anxiety
- Concerned others will notice their nervousness or anxiousness
- Consuming alcohol or other substances to help face social settings
For a person with social anxiety, social situations may lead to or cause a whole host of reactions:
- Blushing, sweating, trembling, dry mouth or difficulty speaking
- Have a rapid heart rate, dizziness or feeling lightheaded
- Feel as if their mind goes blank or feel nauseous
- Difficulty making or maintaining eye control, rigid body posture
Overcoming Social Anxiety
Social anxiety is difficult to deal with and you should consider talking to your GP or a mental health professional for solutions and tactics to overcoming your anxiety. Self-help is not a cure but it can help reduce your anxiety and symptoms. It might be a useful first step before trying other treatments.
Understand your anxiety
If you suspect you or a loved one are dealing with social anxiety, seek out information to gain a better understanding of it. Research the signs and behaviour, learn about treatment options and seek out research.
Compare which social situations you find the most difficult and make you the most anxious. Are there specific situation you struggle with more? Think about how you act in these situations – these reflections and awareness will give you a clearer picture of the specific areas and triggers you may have or why particular social environments induce anxiety.
Exposure
A core element of cognitive behavioural therapy (CBT) when dealing with anxiety is exposure therapy. This involves seeking out and engaging in activities where you feel anxious or activities that you avoid to ease discomfort.
This can be tough and very daunting at first so best to start with small goals and targets and gradually expose yourself to more difficult activities and ones you fear most.
As you begin to understand your triggers and situations that cause anxiety, you can create a list of situations that make you feel anxious and categorise them from a little anxiety inducing to terrifying. Begin to make your way down the list as your confidence builds.
Examples of this could be saying hello to a stranger, asking a question or making a comment in a meeting to presenting in a room full of people.
In the moment
If you find yourself in a social setting or situation that is making you feel anxious, there are some simple coping techniques you could use to combat in-the-moment anxiety.
Use your breath and engage in some simple breathing exercises as this helps calm the parasympathetic nervous system and instantly makes you feel more relaxed. It also helps you concentrate on the present moment and takes you away from the anxious or fearful thoughts you may be having. A simple one to remember is the 5-5-5 breath. Inhale for 5 seconds, hold for 5 and breathe out for 5.
Another coping technique for anxiety is the 5-4-3-2-1 grounding method which activates your senses and brings you back to the present moment.
- Acknowledge 5 things you see
- Acknowledge 4 things you can touch
- Acknowledge 3 things you can hear
- Acknowledge 2 things you can smell
- Acknowledge 1 thing you can taste
If you feel as if your anxiety is getting the best of you and interfering with your quality of life, the Thrive Wellbeing Hub is here for you. We have a range of supports available to you as a member or student of the Institute. Learn more about how Thrive can help: https://www.charteredaccountants.ie/thrive-wellbeing-hub/how-we-help
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