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"Don't Judge Me": What you should know about Social Anxiety
Not sure whether you have social anxiety? Or just interested to know more about what it is. Well you are at the right place. Here we break down social anxiety and get rid of some of the myths about it, to help you feel more informed.
What is Social Anxiety?
You may have heard a lot about social anxiety through social media, friends, neighbours or google. It is a very common mental health concern affecting around 12% of the UK population.
Social anxiety can feel overwhelming and distressing, and can often be confused with shyness. It is not simply shyness or nervousness, but rather a persistent fear and avoidance of social situations. While shyness and social anxiety can share some similarities, social anxiety is a diagnosable mental health condition that involves more intense and pervasive anxiety in social situations and limits quality of life. Someone who is shy can often still engage when uncomfortable but someone with social anxiety would find this very difficult.
The key cause of anxiety here is feeling like you are being judged or evaluated negatively by others. This could be worrying about saying or doing something embarrassing, fear of public speaking, eating in front of others or fear of authority figures. It can even mean worrying that others can see how anxious you are, (for example thinking they might see you sweating or turning red). Of course having these fears in the first place leads to being fidgety, not present, reduced eye contact with others or even avoiding social situations completely.
People with social anxiety have a tendency to interpret social situations in a negative or overly critical way, which can reinforce their anxiety.
What are the symptoms of Social Anxiety?
Here is an example of a CBT cycle showing the thought process of someone with social anxiety, then physical symptoms experienced, the unhelpful behaviours they followed and the emotional impact this had.
Social anxiety can lead to physical symptoms such as sweating, shaking, blushing, or feeling nauseous or dizzy. These symptoms can be uncomfortable and make it difficult to focus or participate in social situations.
It can be triggered by a variety of situations, including public speaking, meeting new people, attending parties or social gatherings, or even everyday interactions such as ordering food at a restaurant or making small talk with a coworker.
Where does it come from?
Roughly a third of all social anxiety disorder cases are thought to be genetic.
Some research has found imbalances in certain brain chemicals, such as serotonin and dopamine, which are involved in mood regulation.
Negative experiences in childhood or adolescence, such as bullying or rejection, may increase the risk of developing social anxiety later in life.
Social anxiety may be learned through observation or personal experience. For example, if a person has a negative experience in a social situation, they may become more anxious about similar situations in the future.
Factors such as a stressful or traumatic life event, a difficult upbringing, or a lack of social support may contribute to the development of social anxiety.
5 Myths about Social Anxiety
- Social anxiety is just shyness: While shyness and social anxiety can share some similarities, social anxiety is a diagnosable mental health condition that involves more intense and pervasive anxiety in social situations.
2. People with social anxiety are just being difficult: Social anxiety is a real and sometimes debilitating condition that can affect people’s daily lives in significant ways. It is not a choice or a behavior that people can simply “snap out of.”
3. Social anxiety only affects socially awkward or introverted people: Social anxiety can affect people of all personality types, including those who are outgoing and confident in other areas of their lives.
4. People with social anxiety always want to be alone: While some people with social anxiety may prefer to avoid social situations, many others crave social interaction but feel too anxious to pursue it.
5. Medication is the only effective treatment for social anxiety: While medication can be helpful for some people with social anxiety, psychotherapy, particularly cognitive-behavioural therapy (CBT), is considered the most effective treatment for social anxiety disorder.
The true impact of social anxiety
Social anxiety can make it difficult to form and maintain relationships, both personal and professional. There can be avoidance of social situations, which can lead to feelings of loneliness and isolation.
People may engage in safety behaviours, such as avoiding eye contact, rehearsing conversations in advance, or bringing a friend or family member to social events. While these behaviours may provide temporary relief, they can also reinforce the anxiety and make it harder to overcome. The brain is learning that the person can’t cope without these behaviours.
The symptoms can be exhausting, both mentally and physically. People with social anxiety tend to spend a lot of time and energy worrying about upcoming social events or replaying past interactions in their mind.
It can impact many areas of life, including work, school, and personal relationships. Of course it would be difficult to pursue career goals or participate in social activities when anxiety is a constant presence.
It’s important to note that social anxiety is a complex condition and different people may have different contributing factors that lead to their symptoms. Additionally, some people may experience social anxiety without any clear contributing factors. A mental health professional can help to identify and address the underlying causes of your symptoms and develop a personalised treatment plan.
How can CBT help with Social Anxiety?
In CBT for social anxiety, the therapist works with the individual to identify and challenge negative thoughts and beliefs about social situations. The goal is to develop more realistic and positive thoughts, which can reduce anxiety.
Exposure therapy is a key component of treatment. This involves gradually exposing the person to feared social situations in a safe and controlled way, to help them learn to manage their anxiety.
CBT also includes skills training, such as assertiveness training and social skills training, to help the person feel more confident in social situations.
Medication, such as selective serotonin reuptake inhibitors (SSRIs), may be helpful for some people. However, medication is typically used in conjunction with psychotherapy.
With talking therapy, most people with social anxiety can learn to manage their symptoms and lead fulfilling lives. CBT is a highly effective treatment for social anxiety, and can help people develop the skills they need to feel more comfortable in social situations.
Did you know social anxiety can develop from 13 years of age?
Why struggle with this when starting CBT could be as easy as 1, 2 ,3:
- Find a therapist accredited with the BABCP and book your assessment. It would be a pleasure to work with you at Elsali CBT, but our main concern is that you get access to support from any accredited professional.
- Make a clear plan with your therapist. What do you want to be better? How would that change your life?
- Start tailored treatment sessions.
Conclusion
Social anxiety is one of the most common mental health concerns, but with treatment most sufferers can learn to manage their symptoms. CBT is considered the most effective treatment for Social Anxiety and you can start treatment very soon.
Want to know what its really like to have CBT for Social Anxiety? Check out Talks with Ty “CBT: The Mindset Shift”. Ty breaks down her own experiences with CBT, and has lots of other supportive blogs on the topic. You can also click here to see what Abdi had to say about having social anxiety treatment from a BABCP accredited therapist.
Thanks for reading,
Be kind to yourself.
Elsali CBT.
Sandra Brown
I am a BABCP Accredited Cognitive Behavioural Therapist with 7 years of experience helping others to overcome their common mental health concerns. My main goal is to teach you how to become your own therapist so that you can live the life you want to. But enough about me, come and tell me about you.
