What You Should Know About Social Anxiety Disorder

Whether you have always been prone to social anxiety or only recently developed the condition, you know the feelings of intense fear, worry, embarrassment, humiliation, or agitation that come with it. You may have had to bow out of social functions, such as a child’s high school graduation, a grandchild’s school play, or meeting friends at the movies.

Social anxiety disorder disrupts relationships and daily activities. The good news? You can overcome the symptoms of social anxiety.

What is social anxiety disorder?

Social anxiety disorder is a mental condition that encompasses intense fear and worry about social situations. It could be attending a concert, going out to eat at a restaurant, catching a movie at the theater, speaking in public, attending a Bible study, or just meeting friends for dinner and shopping. Someone with social anxiety can experience symptoms while thinking about the upcoming event.

Causes of Social Anxiety Disorder

There are various causes for social anxiety disorder:

• Problems with neurotransmitters
• Environmental factors
• Trauma, abuse, or neglect
• Family history or genetics
• Bullying and other negative experiences

Social anxiety disorder impacts your ability to connect with others. It affects your ability to attend social functions for close friends and family, and even for yourself. Eventually, it becomes difficult to participate in regular services like church and going to work. Many people suffering from social anxiety disorder choose remote jobs, but this may only reinforce their isolation.

Cognitive Behavioral Therapy and Exposure Therapy

Psychology has come a long way with treatments for social anxiety. Cognitive Behavioral Therapy (CBT) and Exposure Therapy are two of the most well-known and effective forms of therapy.

Cognitive Behavioral Therapy is used for a wide range of mental conditions, such as anxiety, depression, eating disorders, Post-Traumatic Stress Disorder (PTSD), Obsessive Compulsive Disorder (OCD), bipolar disorder, phobias, panic disorders, and schizophrenia. Many people use CBT methods to change negative behaviors.

Cognitive Behavioral Therapy addresses the cognitive triangle, which connects thoughts, emotions, and behaviors. For example, a negative thought can lead to an unwanted emotion, resulting in a negative behavior.

The triangle also works backward, as a bad habit (behavior) can lead to negative thoughts and emotions. CBT works to break the cycle by inserting and reframing thoughts and behaviors. Changing emotions first is typically challenging, so most CBT practitioners work on reframing thoughts and behaviors.

Exposure Therapy is a controlled exercise that gradually exposes you to social situations. A counselor typically sets the parameters and prepares you for the event. Depending on the severity of your social anxiety, your treatment may start with a five-minute stop at a small grocery store.

As you progress through treatment, the stops will become longer and contain more people. After every exercise, you will report your progress to the counselor and discuss what occurred, how you felt, and what thoughts went through your mind. If an outing did not work out as planned, you will discuss what could have gone better and regroup to try again.

The only way you can “fail” at therapy is if you do not put any effort in at all. The goal never changes, only the means change. If something doesn’t work the first time, your counselor will help you pivot to another strategy. You will notice that you will build confidence the more you follow CBT and exposure therapy methods.

Tips for Moving Past Social Anxiety

Social anxiety is an anxiety disorder, and you can overcome the symptoms. Often, making small changes can make a big difference over time. Practicing how to handle social situations will prepare you for the actual event.

Don’t underestimate the power of lifestyle. How you live can worsen anxiety symptoms. Be sure to initiate changes in your lifestyle for your physical and mental health.

Start with a few of the following suggestions:

• Eat healthier meals
• Eat at home more often to control ingredients
• Avoid ultra-processed food, alcohol, nicotine, and drugs
• Limit caffeine
• Drink plenty of water
• Exercise most days of the week
• Take a brisk walk daily
• Prioritize sleep hygiene
• Care for your body
• Enjoy a hobby
• Call a friend or family member

As you progress through therapy, reconnect with old friends and form new friendships. Social connection is a wonderful way to lower stress, and we want you to experience that through overcoming social anxiety disorder.

Say positive affirmations

Positive affirmations are phrases that help to encourage and empower. The more you say these daily affirmations, the more you will believe them to be true. When you believe something, whether true or false, it becomes true for you.

For example, many people have false beliefs because of the words spoken to them during childhood. These beliefs are true for them only because it is what they choose to believe. If a woman is told she is unattractive her entire life, it doesn’t matter how many people tell her she is beautiful; she will not believe it until she changes how she thinks about it.

The following are examples of positive affirmations to help you through social anxiety:

• I can do hard things
• I am made in God’s image and likeness, and He is never afraid
• This, too, shall pass
• I am loved
• I am accepted
• I need not fear. My God is with me
• I do my best, and God does the rest
• It is well with my soul
• I am safe
• I am blessed and have favor with God
• I am set apart for God’s purpose
• I can do this. I will do this
• I am at ease with other people
• I will enjoy this moment

Some of the examples above can also be used as mantras during a stressful time. A mantra is a word or phrase you repeat to calm your mind and pull yourself back into the present moment. Try silently repeating, “I can do hard things,” in the middle of a crowd. Do you feel a mindset shift? Practice daily positive affirmations and mantras to see how they work for you.

Recognize triggers

You can develop social anxiety disorder later in life, especially if you have experienced trauma. According to the World Health Organization (WHO), the pandemic increased the prevalence of anxiety and depression by 25%. Many people still struggle with anxiety and social anxiety that began in 2020.

When you recognize your triggers, you can better prepare yourself for a social function. For example, you may experience symptoms when you agree to an event where you might be the speaker or have people’s attention.

Consider the following tips to help you prepare for a social outing:

• Learn about the social function and your role there. Are you going to watch, or are you expected to participate?
• Think about topic conversations. People love to talk about themselves, so practice active listening and ask questions. You can use the FORM method: ask about their family, occupation, recreation and hobbies, what motivates them, and what their passions are. They will like you because you are genuinely interested in their lives.
• Wear comfortable clothing and, if allowed, bring someone with you for support. Decide in advance when to arrive and when to exit.
• Visualize having fun.
• Practice your affirmations and mantras.

If you can, start gradually exposing yourself to social situations. Maybe that means returning a book to the library by walking inside and saying hello instead of using the book drop. Or committing to a dinner out with friends for a chance to practice your new skills. Go slowly and reassess what worked and what didn’t. Then, do it again.

Help for Social Anxiety

Social anxiety disorder is treatable using a wide range of therapies. Contact our office today to schedule an appointment with a counselor to discuss therapies such as talk therapy, Cognitive Behavioral Therapy, and Exposure Therapy. We would love to get you back to enjoying social functions with your family and friends.