Social anxiety in 2023 ! how to cope with it in 2024 ?
Firstly, let’s define SOCIAL ANXIETY. Inadequacy, inferiority, self-consciousness, embarrassment, shame, and depression can all result from social anxiety, which is the fear of getting unfavourable judgement and appraisal from others.
If a person constantly worries irrationally in public but seems less uneasy when alone, they may have “social anxiety,” which is an issue.
The prevalence of social anxiety(SA) disorder, sometimes known as “social phobia,” has increased significantly since earlier estimates. Whether they have a particular type of S A or a more general one, millions of people are affected everyday by the terrible and traumatising disorder. In the United States, S A disorder is the third most prevalent psychological condition.
Recent epidemiological studies rank social anxiety disorder as the third most prevalent psychological condition in the nation, behind alcoholism and depression. Approximately 7% of the population is thought to currently experience social anxiety in some capacity. 13–14% of people will acquire social anxiety disorder in their lives.
Social anxiety disorder is the third most common psychological condition in the country, after alcoholism and depression, according to recent epidemiological studies. It is estimated that 7% of people in the population today have S A In their lifetimes, 13–14% of people will develop social anxiety disorder.
What Are the Signs of Social Phobia?
Physical Signs
A variety of physical symptoms are frequently experienced by people with social phobia. These include:
shaking or trembling
increased heart rate
Sweating
Mind straying
a trembling or soft voice
difficulty focusing attention
compulsion to use the restroom
hastened breathing
Dizziness
sickness or nausea
desire to run away
behavioural indicators
A person who struggles with S A may shy away from them out of fear.
A person who suffers from S A may respond in a variety of ways out of fear in an effort to avoid receiving a negative evaluation. These could consist of:
completely avoiding the situation
preventing similar situations
An early departure
Pay attention to you
In an effort to fit in
remaining silent
not glancing at anyone else
Thrilling Situations
Socially anxious people usually avoid things like:
addressing a group
the act of speaking or presenting
making new friends
being presented
talking to a superior
being observed doing something
having food or beverages in public
Utilizing a phone
attending a party
Give your opinion.
returning damaged goods
use a public lavatory
having the spotlight on you
How to handle social anxiety or social phobia
https://www.nimh.nih.gov/health/publications/social-anxiety-disorder-more-than-just-shyness
Managing social phobia or anxiety
Cognitive behavioural therapy
Cognitive-behavioral therapy is the preferred way of treatment for social phobia (CBT). It requires changing your feelings, thoughts, and behaviours in social situations. CBT is offered offline or online by CBT service providers.
A CBT programme ought to include:
An individual’s anxiety levels in relation to their social phobia should be continuously assessed.
suitable education for each person on anxiety.
Encouragement to utilise these tactics frequently as well as instruction in how to control the symptoms of anxiety using techniques like mindfulness.
Behavioural cures
The basic goal of CBT should be gradual exposure to frightening situations. Depending on how difficult each step is for a given person, such as if they feel self-conscious about eating, the following order could be altered.
The preferred method of treatment for social phobia is cognitive-behavioral therapy (CBT). It entails altering how you feel, think, and act in social settings. CBT is available in-person or online through CBT service providers.
1) In the early morning when there aren’t many customers, have a soft drink in the cafe.
2) Have a soda in the cafe during the busiest lunchtime hours.
Enjoy a cup of tea and a sandwich first thing in the morning.
4) Have lunch of a sandwich and a cup of tea.
5) Use utensils to consume the entire meal, even if you don’t finish it, and remain for 20 minuts
6) Consume a hearty dinner (with cutlery) and remain present until you are done.
• The methods can be changed to adjust for the presence or absence of partners as well as somewhat different aims or challenges (e.g., to be able to sign a form, or use a telephone, while people are watching). The final position in the hierarchy stands for the scenario or course of action that the individual fears the most.
• Clients may occasionally engage in “social mishap” exposure during CBT, putting themselves in awkward situations in front of others. During these exposures, people with social anxiety may reject common assumptions (such “What’s the worst that could happen?”) and face really uncomfortable situations, which increases the power of the exposure.
• Supporting those with social problems
• It’s important to assist people with social anxiety in recognising and letting go of their safety precautions. Avoiding other people’s gaze, ducking into a corner, speaking quietly or whispering, and planning every social engagement in advance are some examples of these behaviours. Many persons who are socially anxious rely on these safety precautions and feel helpless without them.
Cognitive treatments
CBT helps people with social phobia identify and address their fears. A person should keep track of their thoughts throughout the day in order to spot thinking mistakes.
Focus-shifting: After a person has identified and rejected their unhelpful beliefs, they should be taught to focus on the present and to take their current situation into realistic consideration rather than harbouring fears about the future.
With the use of programmes that are mindfulness-based, people can practise sustaining present-focus.
Some people with social anxiety may need to learn basic interpersonal and conversational skills and practise them in social situations that aren’t too uncomfortable.
Avoid using alcohol or sedative drugs to treat anxiety of any kind because they frequently lead to dependency problems.
An expert appointment will be necessary if social anxiety or avoidance persists despite the aforementioned efforts.
Your value is unaffected by someone else’s inability to see your value.
P.S. – If you are concerned, it matters; nevertheless, if you are not, it is unimportant.
Keep your smile on and quit trying to please others because you are fantastic.
