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Truth be told, most people struggle with feelings of stress around social interactions at one point in their life. These feelings could arise at work, parties, or even at family gatherings. Wherever or whenever it may be, these feelings could be a symptom of social anxiety. For people who experience social anxiety, everyday social interactions could cause irrational anxiety, fear, self-consciousness, and embarrassment. However, there is no need to worry. These feelings are totally normal and there are ways to combat them!

Understanding Social Anxiety

Understanding the nature of social anxiety is necessary for recognizing the symptoms and having the ability to seek appropriate support. 

  • Common Triggers
    • Interacting with unfamiliar people, attending parties or social gatherings, going to work or school, starting conversations, making eye contact. 
    • Fear of being judged. 
  • Physical Symptoms
    • Sweating, trembling, rapid heartbeat, nausea, difficulty breathing. 
  • Avoidant Behavior
    • In order to avoid these feelings and symptoms of anxiety, individuals may avoid situations where they feel they may become triggered. This could result in an individual missing out on core aspects of life. 
  • Shyness vs. Social Anxiety
    • While the two share a few characteristics, they are also very different experiences. Shyness involves feelings of discomfort or apprehension, but does commonly not interfere with daily life. Social anxiety is more severe in most cases and can impact the level of functioning for individuals who experience this. 

    Coping Strategies for Social Anxiety

    Living with social anxiety can be challenging, but there are a variety of coping mechanisms that can help manage one’s symptoms. The most widely recognized are therapeutic approaches, lifestyle changes, and creating a support system. 

    • Therapeutic Approaches
      • Cognitive behavioral therapy (CBT): This type of therapy can help people change their habitual thinking pattern to manage social anxiety. 
    • Exposure Therapy
      • According to the NIH, exposure therapy is the gold standard for treating social anxiety. Exposure therapy involves exposing oneself to a fearful environment, often being supported by a professional through the process. This type of therapy can help you overcome your fears of specific social situations. 
    • Lifestyle Changes
      • Regular exercise and proper nutrition account for decreases in anxiety. 
      • Practicing relaxation techniques: breathing, progressive muscle relaxation, mindfulness meditation. 
    • Support System
      • Support in your community: Seek support from friends, family, or groups of people that can provide understanding and encouragement. 
      • Professional support: If social anxiety impacts one’s daily quality of life, they should consider seeking professional support. 

        Written by GUADS intern Vivian with contributions from Mayo Clinic, CBT Los Angelas, CBT NIH, and NIH Social Anxiety Exposure Therapy