Anxiety is the most commonly diagnosed mental health issue, and social anxiety is one of the most common anxiety disorders. Anxiety is a very normal human reaction—it’s adaptive and helps us prepare for danger—but it can become an issue when it affects our daily functions in a way that causes us to avoid certain people, places, situations, or things.
Anxiety is a common and natural response to stress or perceived danger, but for many, it can become overwhelming and interfere with daily life. In this blog, we’ll explore what anxiety is, its causes and symptoms, and effective strategies for managing and reducing its impact.
What causes social anxiety disorders?
Anxiety can be both a neurological challenge as well as a learned behavior. Some people may have learned the anxiety from an anxious parent, or perhaps they once said something that others teased them about, causing them to fear similar situations. “That could then lead you to be uncomfortable in social situations,
A lot of people think they lack social skills when they actually lack the confidence to use the social skills that they have.
Anxiety, and social anxiety, is common. Approximately 19 percent of the population in the United States has anxiety. Social anxiety disorder affects about 15 million Americans, or seven percent of the population. These numbers are likely underreported, since many people do not seek help.
Mental health issues, including social anxiety disorder, have become even more prevalent since the start of the COVID-19 pandemic. Because we were advised to stay home and avoid others, it can be extremely difficult for many to go back into pre-pandemic daily routines and get reacclimated to their surroundings.
Social anxiety treatment and coping methods
Even though anxiety disorders are so common, only 36 percent of those suffering receive treatment. Anxiety is very treatable, and with the right tools and resources, social anxiety disorders can improve quickly. Cognitive behavioral therapy is often utilized to help patients with social anxiety challenges and reframe their thoughts to feel more positive and confident about social situations. The goal is to learn to manage the anxiety, not necessarily to eliminate it, since avoidance can lead to more anxiety.
Effective Strategies for Managing Anxiety
While anxiety can be challenging, there are many effective strategies and treatments available to help manage symptoms and improve quality of life.
1. Cognitive Behavioral Therapy (CBT)
CBT is a highly effective form of psychotherapy that focuses on identifying and changing negative thought patterns and behaviors. It helps individuals develop healthier ways of thinking and coping with anxiety.
2. Mindfulness and Relaxation Techniques
Practicing mindfulness meditation, deep breathing exercises, and progressive muscle relaxation can help reduce anxiety by promoting a state of calm and relaxation. These techniques teach individuals to focus on the present moment and reduce rumination on worries.
3. Medication
For some individuals, medication may be necessary to manage anxiety symptoms. Commonly prescribed medications include selective serotonin reuptake inhibitors (SSRIs), benzodiazepines, and beta-blockers. It’s important to work with a healthcare provider to determine the most appropriate medication and dosage.
4. Lifestyle Changes
Making positive lifestyle changes can significantly impact anxiety levels. Consider incorporating the following into your routine:
- Regular Exercise: Physical activity can help reduce anxiety by releasing endorphins and promoting overall well-being.
- Healthy Diet: A balanced diet rich in whole foods can support brain health and reduce anxiety.
- Adequate Sleep: Prioritize getting enough sleep each night, as sleep deprivation can exacerbate anxiety symptoms.
- Limiting Caffeine and Alcohol: Both caffeine and alcohol can increase anxiety and should be consumed in moderation.
5. Building a Support System
Having a strong support system of friends, family, or support groups can provide emotional support and reduce feelings of isolation. Talking about your feelings and experiences with trusted individuals can be very therapeutic.
6. Time Management and Organization
Feeling overwhelmed by tasks and responsibilities can heighten anxiety. Developing good time management and organizational skills can help reduce stress and increase a sense of control.
If social anxiety is limiting your ability to function in your daily life, there are resources and help available. Social anxiety can be treated quickly with practical tools, and the first step is to reach out for help.