Effective Strategies on How to Manage Social Anxiety Successfully

Social anxiety can be about more than simply feeling nervous at a party or sweating before a presentation. As with other mental health problems, social anxiety exists on a spectrum, and social anxiety disorder can be disruptive or even devastating to a person's relationships and day-to-day lives. However, with help and the right tools, the symptoms of social anxiety can be manageable. Let's take a closer look at this disorder and strategies to overcome some of the challenges it can create.

Introduction to Anxiety Disorder

Social anxiety disorder is a common mental health condition that involves intense fear or anxiety in social situations—it’s not just feeling a bit nervous but a persistent and overwhelming sense of dread that can interfere with daily life and personal relationships.

Symptoms of social anxiety disorder can be debilitating, causing people to avoid social interactions and miss out on important experiences, which is why it’s essential to understand the condition and seek help from a mental health professional.

Social anxiety disorder is often referred to as social phobia or called social phobia, and it’s essential to recognize the signs and symptoms to manage it effectively and improve quality of life. A mental health specialist can help diagnose and treat social anxiety disorder, providing individuals with the tools and coping skills needed to overcome social anxiety.

Understanding Physical Symptoms of Social Anxiety Disorder

Physical symptoms of social anxiety disorder can be intense and can include

• rapid heartbeat
• sweating
• trembling
• gastrointestinal distress
• shallow breathing

These symptoms can be overwhelming and affect daily life. They can be triggered by social situations, such as public speaking, job interviews, or social events, and can be a significant source of anxiety and distress.

Understanding and managing physical symptoms is crucial in treating social anxiety disorder, and relaxation techniques, such as deep breathing and exercise, can help reduce anxiety and improve overall well-being.

Emotional and Mental Symptoms of Social Anxiety Disorder

Social anxiety disorder also presents with mental and emotional symptoms. Someone with social anxiety may:

• Feel anxious at the thought of interacting with others
• Avoid social situations to the point it can negatively impact everyday life
• Have performance anxiety
• Feel self-conscious
• Have difficulty making eye contact

People with social anxiety tend to also experience other types of anxiety, such as generalized anxiety disorder, and other conditions like major depression, mood disorders, or substance use. People with social anxiety experience a lot of stress around their fears, and this may contribute to a lack of connection and other challenges that contribute to further issues.

Risk Factors and Causes of Social Anxiety Disorder

Social anxiety disorder can be caused by a combination of genetic, environmental, and psychological factors, including a family history of anxiety disorders, traumatic experiences, and social learning. Risk factors for social anxiety disorder include a history of abuse, neglect, or bullying, as well as certain personality traits, such as low self-esteem or perfectionism, which can increase the likelihood of developing the condition.

Environmental factors, such as social media or cultural pressures, can also contribute to the development of social anxiety disorder, and being aware of these factors can help individuals develop healthier coping mechanisms and improve their mental health.

How is Social Anxiety Disorder Diagnosed?

If you suspect you may have social anxiety disorder, a healthcare provider can do a screening, offer a diagnosis, and determine whether or not you are affected by any comorbid conditions. This screening may include a physical exam, an interview asking about your family history, medical history, and any symptoms you may have, and possibly a self-evaluation. Once they diagnose you with social anxiety disorder by the criteria of the DSM-5, they can get you started on a treatment plan.

How is Social Anxiety Disorder Treated?

A doctor or a mental health professional can diagnose and treat social anxiety disorder. Depending on several factors, they may recommend any combination of the following:

• Selective serotonin norepinephrine reuptake inhibitors
• Selective serotonin reuptake inhibitors
• Beta-blockers
• Talk therapy
• Healthy lifestyle habits
• Relaxation exercises
• Support groups

People with social anxiety should seek professional help to manage symptoms. A professional can offer coping strategies to deal with social situations, teach social skills, and address the stress that you feel with generalized social anxiety.

Exposure therapy and cognitive behavioral therapy are two common therapeutic approaches that research has shown to be effective treatment options for social anxiety disorder. CBT can help you identify negative thoughts and help shift them in a more positive direction, while exposure therapy can help you slowly become more acclimated to social situations.

What You Can Do When You're Feeling Anxious or Having Negative Thoughts

Anxiety symptoms experienced during social interactions can be managed through some practical coping strategies.

• Deep breaths can help reset the nervous system. Try breathing in for four seconds, holding for four seconds, and then releasing the breath for an eight count
• Observe your surroundings. Identify five things you can see, four that you can feel, three that can be heard, two that can be smelled, and one that can be tasted. This simple exercise can help you feel connected to your body
• Use touch. Rub your earlobes or touch your elbows. If possible, hold a piece of ice
• Try to work up to bigger things by hanging out with a trusted family member or friend

You can also prepare yourself for participating in upcoming social settings by working with a support group or having a small group of friends gather to help you work through your fear in advance and practice your coping techniques and overcome self-consciousness.

Managing Social Anxiety Disorder in Austin, TX

Social situations don't have to be avoided or dreaded. With cognitive behavioral therapy, you can learn to tolerate or even enjoy being in a group. A therapist can help you learn to redirect negative thoughts and build mental resilience toward social situations while also reinforcing positive behaviors that can help you manage general anxiety and overcome your fear.

At Williamsburg Therapy Group, our team of doctoral-level Austin psychotherapists allows you to work with a trained professional that can create a treatment plan and offer a variety of practical strategies, healthy coping skills, and techniques that will allow you to reduce the symptoms of social anxiety disorder and help you to experience a greater quality of life.

Never ignore or minimize signs of social anxiety disorder. With the right support, it’s possible to successfully treat even severe anxiety and reduce or eradicate panic attacks, improving overall well-being. If you have been thinking about seeking help, reach out to our customer service coordinator to get matched with a professional who can offer tools and strategies to manage social anxiety disorder and help you get back to living life your way.