Social Anxiety: Signs, Symptoms, & Treatment
Feeling a little off in social situations? Has your reaction to transitioning back into the office or invites to weekend brunch have you puzzled and stressed? You may be experiencing social anxiety. And chances are, you aren’t the only one in your social circle feeling this way.
Millions of Americans experience anxiety every year. While researchers estimate more than 32 million people experience anxiety alone, professionals suspect those numbers may be higher than documented. And those with social anxiety are likely underrepresented due to the nature of the disorder and the obstacles this flavor of anxiety presents.
If any of this sounds familiar, don’t be discouraged. Let’s review the signs and symptoms of social anxiety, and look for healthy tools to help improve your social engagement experiences.
What are the symptoms of social anxiety?
This type of anxiety sparks physically uncomfortable or mentally demanding tension when presented with a social situation.More specifically, you may feel:
Fear of social situations/groups/crowds where you could be judged or exposed.
Constant worry, fear, and anticipation for upcoming events.
Inability to stay present/feeling uneasy and physically uncomfortable.
Avoidance of social outings/stimuli.
Panic episodes in, or in anticipation of, social situations.
What should others be looking out for?
If a friend or loved one describes symptoms of social anxiety, remember that much of the anxiety occurs inside their mind. Since you aren’t a mind-reader, look out for the following:
Shifts in mood or behavior.
Isolation or limited contact.
Apprehension or inability to commit to social gatherings.
Refusal to meet in a highly populated area.
Quick reflexes and/or agitated presentation.
While this list is not exhaustive, and there are many ways to see social anxiety in others, this list will help to focus on ways to support your friend or loved one.
What is the treatment for social anxiety?
Professionals say that anxiety is stress or preoccupation with the future. Even for those with generalized anxiety or situation-specific fears, the unknown ahead of them often triggers symptoms. Thus, treatment should be multifaceted and may take several methods to address.
Yoga
Yoga has a tremendous impact on anxiety. This is due in part to the feel-good hormones that the practice of exercise triggers in the mind. Yoga also provides the added benefit of breath work or pranayama. Pranayama practice focuses on deep inhalations that massage the vagus nerve, which turns on the parasympathetic nervous system. Humming vibrations felt in kundalini yoga also have increased the rest and digestion system.
Nature
Speaking of the parasympathetic nervous system, spending time in nature can improve social anxiety symptoms. Not only does it calm your nervous system, but spending time outside provides the space needed to accommodate larger groups of people. Try shifting your weekend plans to a hike or walk in the park to take the edge off.
Medication
Be it naturopathic remedies or pharmaceutical alternatives, some medications can help treat anxiety. Naturopaths, traditional Chinese medicine doctors, primary care physicians, and psychiatrists are the ones to look towards for all options and expertise.
Therapy
And finally, your best option may be to seek a mental health provider. Therapists trained in Cognitive Behavioral Therapy are significant first steps to addressing social anxiety. Since the impact of this disorder can be long-reaching, find a therapist that can address all the systems your anxiety affects.
So, the next time you look at your phone and find an invite, try out a few of these treatment options and write down what works and doesn’t. In time and with support, you may find the perfect balance of coping skills, relaxation, and supportive interventions.
