What is Social Anxiety? When Contact Becomes a Challenge.

Imagine this: you are at a party, someone looks at you, and suddenly you feel your heart beating faster. What do you say? What if you say something stupid? Or even worse... what if everyone thinks you're weird? Social anxiety can completely grip you, even in the smallest of social situations.

But what exactly is social anxiety? How do you recognise it, and - more importantly - what can you do about it? In this blog, we answer the most pressing questions about social anxiety and give you practical tips on how to deal with it better. So read on and find out how to take back control of your social life!

What is social anxiety?

Social anxiety is the fear of being judged or evaluated negatively in social situations. Everyone feels insecure or tense at times when making a presentation or meeting for the first time, but in some people this anxiety is so strong that it affects their daily lives. Social anxiety can be seen as a spectrum, ranging from mild nervousness to a severe disorder. Research often differentiates 3 categories of social anxiety:

1. Normal social anxiety

Many people experience social anxiety at certain times. For example, you may get nervous if you have to speak in front of a group, address a stranger or introduce yourself to a new group. This is a normal reaction that helps you stay alert and display socially desirable behaviour. Usually the tension ebbs away as soon as you get used to the situation.

2. Subclinical social anxiety

Some people experience social anxiety more frequently and intensely than average. They not only feel uncomfortable, but may also experience strong stress or avoidance in social situations. Perhaps you skip parties, avoid eye contact or stay in the background in conversations. This form of social anxiety can be limiting, but does not yet meet the criteria of a social anxiety disorder.

3. Social Anxiety Disorder (SAD)

In social anxiety disorder, the anxiety is intense, persistent and restrictive. Social situations are structurally avoided or cause extreme tension, leading to problems in work, studies or relationships.

According to the DSM-5, social anxiety disorder is a marked and persistent fear of one or more social situations in which a person is afraid of being judged or rejected. The anxiety is so strong that social situations almost always provoke intense stress or are avoided. This pattern must persist for at least six months and interfere with daily life to qualify as a disorder.

Social anxiety disorder is more common than you might think: about 4% of people struggle with it. This means that in a group of 25 people, on average, one person deals with social anxiety at a level that interferes with his or her daily life.

People with social anxiety disorder often suffer from negative thoughts, such as ‘Everyone thinks I'm weird’ or ‘I'm going to make fun of myself.’ They may also experience physical symptoms such as blushing, sweating or trembling in social situations.

Research has also further shown that social anxiety disorder can be divided into two main types: specific and generalised social anxiety disorder.

In specific social anxiety disorder, anxiety is limited to certain social situations, such as public speaking, taking exams or eating in front of others. People with this form usually experience little to no anxiety symptoms outside these specific situations.

In generalised social anxiety disorder, the anxiety is more comprehensive and occurs in a variety of social situations, such as meeting new people, engaging in group discussions or participating in social activities. This type of social anxiety can significantly interfere with daily functioning and often has a greater impact on a person's life.

How is it different from shyness?

Social anxiety and shyness are often confused with each other, but they are not the same thing.

Shyness is a personality trait, where a person acts somewhat reserved or silent in social situations. This does not mean that social interactions are perceived as frightening or avoided. Often shyness decreases once a person becomes more comfortable.

Social anxiety goes beyond shyness. It involves social situations accompanied by tension and worry, especially about possible judgement or rejection. This can range from mild nervousness to a strong urge to avoid certain situations. Some people only experience discomfort in specific situations, while others are hampered by this on a daily basis.

In short, shyness is a trait, while social anxiety can have a deeper impact on how a person experiences and approaches social situations.

What are the causes of social anxiety?

Social anxiety usually arises between the ages of 8 and 15. This is a stage when social interactions become increasingly important and self-awareness increases. Many young people feel insecure in social situations, but for some, this insecurity develops into deeper and persistent anxiety.

Although social anxiety often starts in childhood, this does not mean that it disappears on its own. In a proportion of people, social anxiety remains persistent into adulthood. Without help or exposure to social challenges, anxiety can persist or even intensify. This can therefore affect work, relationships and general quality of life.

The development of social anxiety is usually the result of a combination of factors:

• Biological factors: Heredity plays a role; social anxiety is more common in people with family members who also have anxiety disorders. In addition, the amygdala, the brain region that regulates anxiety, is overactive in some people, making social situations more likely to be perceived as threatening. A disruption in neurotransmitters such as serotonin and dopamine may also play a role in how a person processes anxiety and social reward.

  
  

• Psychological factors: Negative thought patterns, such as the belief that others will always reject you or that you will make embarrassing mistakes, can reinforce social anxiety. An insecure attachment style in childhood can make a person feel more likely to feel insecure or rejected in social situations later on.

• Environmental factors: Upbringing and social experiences play a big role. For instance, overprotective or controlling parents can unintentionally cause a child to develop fewer social skills and experience situations as more frightening. Negative experiences such as bullying or exclusion can also reinforce social anxiety. In addition, cultural and social influences can also play a role: in societies where social performance and group harmony are important, the pressure to be socially ‘perfect’ can increase anxiety.

Thus, social anxiety does not arise from a single cause, but from an interplay of predispositions and experiences.

Hoe can you manage social anxiety?

For people who want to reduce their social anxiety without immediately seeking professional help, there are several self-help strategies based on scientific principles from existing therapies. While self-help is not always a substitute for professional treatment, these strategies can help people manage social anxiety better and build more self-confidence. Some effective self-help options include:

• Step-by-step exposure: Don't avoid social situations, but start small and build up gradually. For example, practise a short conversation with an acquaintance before taking on bigger social challenges.

  
  

• Addressing challenging thoughts: Social anxiety is often fuelled by negative beliefs, such as ‘everyone will think I'm weird.’ for example. Write down these thoughts and examine how realistic they really are.

  
  

• Mindfulness and relaxation exercises: Regular mindfulness meditation, breathing techniques or progressive muscle relaxation can help reduce stress and anxiety in social situations.

  
  

• Practise social skills: Try to engage in conscious social interactions, such as making eye contact, smiling or making a brief chat in the supermarket. Small successes build self-confidence.

  
  

• Support physical health: Sufficient sleep, exercise and a balanced diet can improve overall stress resilience, which indirectly helps in dealing with social anxiety.

  
  

• Seeking support from others: Talking to trusted friends and friends about anxiety, if possible with social anxiety, can help share experiences and practice social skills in a safe environment.

  
  

What if more help is needed?

Sometimes social anxiety can have such an impact on daily life that self-help is not enough. In that case, it may be useful to seek professional help. A first step may be to contact your GP, who can help discuss the symptoms and refer you to a specialised counsellor such as a clinical psychologist or a psychiatrist.

Cognitive Behavioural Therapy (CBT) has the most scientific evidence as an effective treatment for social anxiety. This therapy helps to break negative thinking patterns and build step by step more self-confidence in social situations. In addition, social skills training and mindfulness-based therapies can also be useful to better cope with social anxiety.

In some cases, drug treatment, such as selective serotonin reuptake inhibitors (SSRIs), may be considered. Medication can reduce the anxiety response and is often used in combination with therapy. However, this should always be discussed with a psychiatrist, who can tell more about this and assess whether this is a suitable option.

Conclusion

It is important to remember that seeking help is not a sign of weakness, but a step towards improvement. At E-PSYCHE, we offer online psychological support so that you can work on your social anxiety in a safe environment. Feel free to contact us for more information or a no-obligation introductory meeting.