What is social anxiety disorder? Is it having anxiety only when around groups of people or is it a constant feeling of anxiety?
In today’s article I’ll try and answer the following questions as far as possible:
- what is social anxiety disorder?
- what is it like to have social anxiety?
- is it possible to overcome social anxiety?
I’ll start off with the first question: what is social anxiety disorder?
First, we have to understand anxiety. Anxiety produces tension, physiological reactivity and worry. It is also what is known as an anticipatory emotion. So, what causes us to experience anxiety?
According to Sue, Sue and Sue (2016) anxiety prepares us for “fight” or “flight”. Normal or mild amounts of anxiety prevents us from ignoring danger and and allows us to be able to cope with a hazardous situation.
But in some cases anxiety appears even when there is no apparent danger or threatening event. The fear is unfounded and can interfere with our day-to-day functioning. It can produce clinically significant distress and is a sign of an anxiety disorder.
According to the multipath model, as indicated below, there can exist multiple factors that influence the development of an anxiety disorder.
Social Anxiety Disorder: What is it
Also known as SAD can sometimes be referred to social phobia. It involves the following fear(s):
- being scrutinized or
- bein embarrassed or humiliated in the presence of others
According to the DSM-5 the fear is disproportionate to the circumstances. The result is avoiding the situation or the alternative, experiencing intense anxiety whilst enduring the situation.
Individuals suffering from SAD believe that they are constantly being evaluated or being viewed in a negative light. This results in them being on high alert for signs of disapproval or criticism.
What is it Like to Live With SAD?
As mentioned above, these individuals are on constant high alert for any negativity coming their way. A few other things include:
- Avoiding drawing attention to the self. It includes sitting alone, avoiding eye contact, talking less etc.
- They also tend to be more socially submissive. This is in an attempt to avoid conflict
- These individuals show less interest in their partners when communicating and less support for their partners.
Some of the symptoms of SAD would include:
- Worrying about everyday activities
- Finding it difficult to do things while others are watching. Or even just when you think others are watching
- Fear of being criticized
- Having panic attacks
- Worrying about social activities
- Feeling sick, trembling, racing / pounding heartbeat and sweating
Is it Possible to Overcome SAD?
The short answer is YES. According to a 2010 5-year follow-up study, researchers found that only 40% of those with SAD recovered. It’s small, but the chance is there nevertheless.
However, I do believe there are things you can do to ease your symptoms and calm your mind. Your first option should always be to seek help and speak with a therapist.
Therapists will be able to correctly diagnose and treat you accordingly. Usually it will be through cognitive behavioral therapy. If, and only if, you are not able to afford therapy you can try the following:
Easing symptoms of anxiety
- Yoga. It helps with slowing down your breath and your mind. It gets you to concentrate on things that you are in control of like your body.
- Exercise. This is a difficult one. But not impossible. I had an extremely difficult time doing exercise after a panic attack. I would not be able to pick up a weight or even do body weight exercises for at least 3 days after having an attack.
What helped me, was walking. It’s also a form of exercise. We often forget about the benefits of walking. I believe that anxiety is also an energy that needs to be released and walking helped me release that energy.
- Writing. This can be anything that’s currently bothering you or just your feelings in general. Write down how the anxiety makes you feel. Write about anything, as long as you get what’s making you anxious off your chest.
- Eating healthily. This is also a difficult one, because most of us feel sick and is unable to eat when we’re anxious. I get it. That’s why when you actually get the chance to eat, make it a healthy choice. My reasoning behind it is that the body is under enough strain and stress as it is. You don’t want to fill it with unhealthy foods to make it even harder to heal.
- Talk to someone. If you’re not talking to a therapist, talk to a friend. Talk to a family member. Anyone that you feel most comfortable with and that you can trust. They may not be able to give you advice, but it’s good to get it off your chest. It helps knowing that someone else out there knows what’s going on with you.
Conclusion
To come to a conclusion I just want you to know that you’re not alone. Living with anxiety is not the be-all and end-all. It’s not the end of your life and there are ways to “work around” it.
I’ve discussed what SAD is and what the symptoms include. I also gave some tips on what you can do as an individual possibly living with an anxiety disorder.
Please let me know if this resonates with you and if there are any symptoms that you experience that I’ve left out. Tell me your story. I’d love to hear from you.
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