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Social anxiety disorder, also known as social phobia, is a common mental health condition characterized by intense and persistent fear or anxiety in social situations. Although some amount of social anxiety is very common in the general population, people with social anxiety disorder are excessively self-conscious and afraid of being embarrassed, judged, or rejected in social situations, leading to avoidance or extreme discomfort in situations such as public speaking, meeting new people, dating, and even using public restrooms.
The symptoms of social anxiety disorder can be severe enough to significantly impact a person's daily life, relationships, and work or school performance.
Some common symptoms of social anxiety disorder include:
Excessive fear of social situations or performance situations
Avoidance of social situations or performance situations
Fear of being observed, evaluated, or judged by others
Fear of humiliating or embarrassing oneself in social situations
Physical symptoms, such as sweating, trembling, blushing, nausea, or difficulty speaking
Treatment for Social Anxiety
There are several evidence-based psychological treatments for social anxiety disorder, including cognitive-behavioral therapy (CBT), which has been shown to be effective in reducing symptoms and improving functioning in people with social anxiety disorder.
CBT for social anxiety disorder typically involves several components, including:
Psychoeducation: Education about social anxiety disorder and how it develops.
Cognitive restructuring: Helping individuals identify and challenge their negative thoughts and beliefs about themselves and social situations.
Exposure therapy: Gradual exposure to feared social situations in a safe and controlled environment, which helps individuals confront their fears and learn to cope with anxiety.
Social skills training: Teaching individuals specific social skills, such as assertiveness and communication, to help them feel more confident in social situations.
Relaxation techniques: Teaching individuals relaxation techniques, such as deep breathing and progressive muscle relaxation, to help them manage their anxiety symptoms.
CBT for social anxiety disorder is typically delivered in individual or group therapy sessions over 12-16 weeks. It is important to note that CBT for social anxiety disorder is not a one-size-fits-all approach, and treatment should be tailored to each individual's specific needs and goals. Overall, evidence suggests that CBT is an effective treatment for social anxiety disorder, with long-term benefits that can improve a person's quality of life and functioning in social and occupational settings.
Self-help strategies
It is important to note that self-treatment may not be as effective as evidence-based psychological treatments for social anxiety disorder, such as cognitive-behavioral therapy. However, here are ten things you can try to manage social anxiety:
Face your fears: Gradually expose oneself to feared social situations, starting with less anxiety-provoking situations and gradually working up to more challenging ones.
Challenge negative thoughts: Recognize and challenge negative thoughts about oneself and social situations.
Practice mindfulness: Mindfulness techniques, such as deep breathing, can help calm the body and mind in social situations.
Practice positive self-talk: Replace negative self-talk with positive affirmations, such as "I am capable and confident."
Focus on the present moment: Instead of worrying about past or future social situations, focus on the present moment and engage in the conversation or activity at hand.
Stay active: Engage in physical activity, such as exercise or yoga, to reduce stress and anxiety.
Seek support: Talk to a trusted friend or family member about social anxiety or consider joining a support group.
Limit caffeine and alcohol intake: Caffeine and alcohol can exacerbate anxiety symptoms.
Practice relaxation techniques: Relaxation techniques, such as progressive muscle relaxation or visualization, can help reduce anxiety symptoms.
Seek professional help: If self-treatment is not effective, consider seeking professional help from a licensed mental health provider.
