HOW TO KNOW IF YOU HAVE SOCIAL ANXIETY DISORDER
What does social anxiety look like?
It’s important to understand that social anxiety falls on a continuum. On one end, you might notice a little anxiety the first time you go back into the office after working remote, or as you change your clothes a couple times when getting ready for a date. On the other end of the continuum, you might find it difficult to get out of the house and talk to unfamiliar people.
Social anxiety often looks different from individual to individual. You might experience an increase in anxiety before a presentation at work or school and spend countless hours preparing to make sure it goes the way you want. You might wrestle with the tension of wanting to go to a party (to form more friendships and feel more connected with people) and fearing judgement from others. You might put off making that important phone call, unintentionally leading to a bigger buildup of anxiety in the long-term.
What is Social Anxiety Disorder?
When anxiety in social situations lasts for 6 months or more, you might be experiencing what’s called Social Anxiety Disorder (SAD). People with SAD often fear being judged for how they act or showing anxiety in social situations. Anxiety about being embarrassed, humiliated, rejected, or offending other people is also common.
Common situations people with social anxiety avoid or bear with intense anxiety:
being the center of attention
striking up a conversation with a stranger
returning an item in person
someone watching you work
interviewing for a job
inviting someone to lunch
giving a public presentation
expressing disagreement
calling an unfamiliar person on the phone
speaking up in a meeting
hosting a party
taking a test
If you experience anxiety in a couple of these situations, then you might have social anxiety. Look at the list of common signs of social anxiety below to see if you can relate.
Common symptoms of social anxiety:
Noticing an increased heart rate, sweating, or getting warmer in social situations
Overanalyzing and overthinking before social events
Avoiding going to social events you otherwise want to attend
Experiencing anxiety in social and performance situations (e.g. public speaking)
Fear of being judged or viewed negatively
Worry about experiencing embarrassment or humiliation
Difficulty focusing, concentrating, or speaking in social/performance situations
Replaying social situations afterwards to figure out if you said “the wrong thing”
People have labeled you as “shy,” or maybe even misunderstood you as being “unfriendly”
What can social anxiety lead to?
Social anxiety can get in the way of you living your life. It might prevent you from interviewing for a new job, asking someone on a date, or developing important relationships. Sometimes people use alcohol, leave events early, or go silent in group conversations in order to cope with anxiety in the short-term. However, these efforts often exacerbate the problem in the long-term. When untreated, social anxiety can lead to loneliness and isolation, or immense pressure and stress in social and performance situations.
Social Anxiety Therapy: How CBT can help
A cognitive behavioral approach to counseling that incorporates exposures into your therapy sessions can help you tackle social anxiety, enabling you to live your fuller life. Your therapist can teach you about anxiety and break down anxiety into its parts to make it more manageable. In Cognitive Behavioral Therapy (CBT), you’ll also learn adaptive ways to manage anxiety and how to make important shifts in your thinking to reduce anxiety. They’ll also help you identify factors that contribute to the anxiety you’re experiencing at work, school, or in your personal life. (If helpful, they might also assist you in further developing your social skills.) Your therapist can guide you in developing exposures tailored to your unique fears and situation in life, then support you through gradually facing your fears together in exposures.
Potential benefits of counseling for social anxiety:
making more friends
getting out of the house more
more confidence
less anxiety on interviews (and getting a new job)
more comfort in social situations
less worry about what others might think
saving more time at work
more authentic conversations and relationships
The best way to determine if you have social anxiety
The best way to determine whether you’re experiencing social anxiety is scheduling a meeting with a therapist or psychologist who specializes in anxiety. During an intake appointment, you’ll go over what you’re experiencing with someone who is trained to identify symptoms of social anxiety. We can give you recommendations tailored to you to help you reach your unique goals. Learn more about how anxiety therapy with TherLively can help you.
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