There are social situations that can stir anxious or nervous feelings in many people, such as large gatherings, going on a date, or presenting in front of a group. The butterflies in your stomach feeling are common and don’t usually interrupt your daily life or keep you from doing things you enjoy. However, many individuals experience more extreme emotions that can be very distressing and interrupt their regular routines.
Defining social anxiety disorder
The Anxiety and Depression Association of America (ADAA), reports that approximately 15 million American adults suffer from a social anxiety disorder. Social anxiety disorder, also called social phobia, is a long-term and overwhelming fear of social situations that usually starts during the teenage years.
How social anxiety affects your life
A person diagnosed with a social anxiety disorder has a difficult time handling social interactions and can feel more self-conscious than other people do in these situations. In more extreme cases, this kind of anxiety can lead to physical symptoms such as:
- Blushing
- Nausea
- Sweating
- Trembling or shaking
- Difficulty speaking
- Lightheadedness
- Rapid heart rate
Social anxiety triggers feelings of intense worry and can often lead people to avoid social situations at all costs, evoke low self-esteem and cripple them with fear. Although they recognize their symptoms are excessive and unreasonable, people with social anxiety disorder often feel helpless against their anxiety.
How to improve your life
Social anxiety disorder can be something that you live with your entire life, but learning coping skills can help you gain confidence and improve your ability to interact with others. Here are some ways you can begin to take control and make everyday tasks not seem so daunting.
Control your breathing
If you begin to feel anxious, it can make your breathing more shallow and your heart rate increase. Use these steps to help control your breathing and make you calmer. Sit down with your back straight, relax your shoulders, breathe slowly in through your nose for four seconds, hold your breath for two seconds, and then slowly let the breath out through your mouth for six seconds. Repeat this process until you feel relaxed.
Incorporating relaxation techniques
Techniques like yoga and meditation help make you more relaxed as they use breathing exercises stretches, and concentration to relieve tension, control your breathing, and help you regain control of your body.
Be prepared
Planning ahead can help you feel more confident and calmer before entering into a social situation that may provoke anxiety. Setting goals for yourself is a helpful tool to regain control and help you feel prepared. Some ideas include:
- Talking to two people
- Choose an allotted amount of time to stay at the gathering
- Brainstorm easy conversation topics
- Practice controlled breathing techniques before you leave
Know when to get help
If daily tasks become insurmountable or you avoid social interaction or work, asking for help is essential. Your primary care provider is a good resource to talk with about your worries and concerns, as they can often help you get the care and treatment you need for your social anxiety.
Additionally, our network also includes Pardee BlueMD Behavioral Health, a practice group offering outpatient mental health services for children, adolescents, and adults.
To find a provider near you, visit pardeehospital.org.
