October 15, 2020

Tips to Overcome Social Anxiety Disorder (SAD)

Approximately 7% of US adults suffer from SAD, or Social Anxiety Disorder, according to Mental Health America. It's a prevalent and yet underdiagnosed mental health condition affecting individuals across various age groups. The disorder can significantly affect your life; however, recovery is possible with the right treatment and self-care. If you or your loved ones have been experiencing signs or symptoms of this condition, read on to gain more insights about it to reclaim your life. 

What Is Social Anxiety

Also known as social phobia, SAD is a feeling of self-consciousness or excessive fear of being judged. The affected people worry too much about humiliating themselves in public. You will always believe that you can't match up with others, or people will think badly of you. This anxiety often feels out of control and overwhelming and can last anywhere from six months to years.

Social phobia doesn't have a specific cause and can develop due to a combination of environmental factors, genetic factors, or past life experiences. If you have a family member suffering from SAD, there is a chance it could be a genetic condition. 

Additionally, people who experience bullying, family conflicts, sexual abuse, exclusion from social groups, or kids with overly protective parents can develop SAD disorder. A person's personality can also contribute to social phobia, such as: introverts, naturally shy, perfectionists, and self-critical people are also at a higher risk.

Still, significant life changes like a new job, developing severe illnesses, experiencing a traumatic event, or having a baby can change how people see themselves and adversely affect their confidence. Some common symptoms of social phobia include:

• Intense worry before an upcoming social event
• Shortness of breath
• Hiding in the background to avoid notice
• Self-medicating, or drinking, to soothe your nerves before a social situation
• The need to always bring a friend wherever you go
• Hot flashes of sweat
• Thinking that others will notice your anxiety
• Blushing easily
• Constant negative and self-critical thoughts
• Assuming that other people are harsh and judgmental

Effects of Social Phobia on Your Body and Mind

When left untreated social anxiety can ruin your life. It makes you want to avoid various fun social events like graduation parties, birthdays, and other ceremonies. As a result, it can lead to reduced confidence and isolation and can even interfere with your work, school, or relationships. The disorder impairs your brain's ability to function correctly in an unfamiliar social situation.

You will then begin to experience an extreme feeling of self-consciousness. Students can no longer volunteer to answer a question in class, read aloud, or give presentations. Further, they may feel too nervous to ask questions or seek help. It may then translate into low academic or employment achievements.

Since SAD causes low self-esteem, it prevents you from participating in talent shows or joining a service project. You can't even try out new things since you dread making mistakes. Again, you might have trouble:

• Speaking with strangers
• Making eye contact
• Eating in front of people
• Going to school or work
• Using public spaces
• Dating
• Starting conversations

It makes you feel as if you are the only one suffering while everyone else can enjoy their lives and have a good time. When you avoid social situations, you will feel less likable, hindering you from making new friends.

Some people become hypersensitive to criticism, while others have trouble being assertive. Due to poor social skills, you will often feel low, which can lead to depression. Eventually, the feeling of loneliness or disappointments over missed opportunities can translate to suicide in extreme cases.

Ways to Combat and Cope with Social Phobia

If you are struggling with social phobia, you may decide to seek medical help, therapy, or a combination. There are also various self-care measures that you can consider.

1. Face Your Fears
   
   The best way to overcome a social phobia is by facing the situations rather than staying away from them. While avoiding such situations will make you feel better in the short term, it might prevent you from becoming more comfortable in social situations in the long run. Keep in mind that the more you fear interactions, the more frightening they will become.
   
   Although it might seem scary at first, you can begin by taking a small step and gradually work your way up to more challenging situations. For instance, start by scheduling restaurant meals with friends or family members so you can get used to eating in public. Again, if you feel anxious about socializing with strangers, you can accompany a friend to a public event and once you feel comfortable, introduce yourself to a new person.
   
   Also, try maintaining eye contact with people in the grocery store and on the streets. If an acquaintance starts a conversation with you, be more active, ask them about their hobbies and favorite travel places. While at work, make it a habit to greet your colleagues, ask job-related questions, and even ask them what they did over the holidays or weekends.
   
   Try having lunch with your colleagues and contribute to conversations about sports, weather, or current events during work breaks. You can even ask one of your coworkers to hang out with you on a coffee date later, share with them some personal information and make an effort to attend most staff parties. Just don't try to move very fast or force things. Through gradual exposure, you can gain more confidence to participate in more significant activities.
   
   
2. Learn How to Control Your Breathing
   
   When you are anxious, various physiological changes occur in your body. For instance, you might begin to breathe quickly, which increases your heart rate, causing muscle tension and dizziness. Controlling your breath can help manage these unpleasant physical symptoms.
   
   Take a seat with your back in a straight position, and your shoulders relaxed. Next, inhale slowly for about four seconds. Hold the breath for around two seconds and slowly let it out. Repeat the process until your breathing slows back to a regular rate.
   
   
3. Reframe Your Thoughts
   
   People with SAD often suffer from negative beliefs and thoughts, which affect their confidence. The best way to cope with this issue is by understanding how your body reacts to specific stressors and by challenging the defeatist mentality. Whenever you feel nervous, you can use your senses to calm down. Try looking at your favorite photograph, chewing gum, listening to your favorite song, or even snuggling with your pet.
   
   Next, identify and write any negative thoughts that come into your mind when thinking of particular situations. For instance, you could be worried about an upcoming presentation, so you start having thoughts like, 'people will think that I am incompetent.' Writing down your thoughts enables you to look at them from different perspectives. You will find out that what makes you anxious is either things you can't control or those that won't happen.
   
   Begin to evaluate your thoughts. For instance, ask yourself whether you are sure that people will deem you incompetent just because you are nervous. Such a logical evaluation can replace negative thoughts with a more realistic and positive approach. For instance, remind yourself that you went through a similar situation in the past and overcame it. Do your best to focus on the positive part of every situation. Avoid assuming that you know what other people are thinking about you, and don't always believe that things will go wrong.
4. Adopt A Healthier Lifestyle
   
   Note that there is a very significant relationship between the body and the mind. Therefore, making some lifestyle changes will help you manage social phobia better. First, limit your caffeine intake since it acts as a stimulant that can increase nervousness. If you must, drink coffee, tea or such drinks in the morning.
   
   Avoid negative coping strategies like excessive alcohol consumption. People suffering from social phobia have a 20% chance of suffering from alcohol abuse. Even if alcohol gives an initial feeling of relaxation, excessive consumption will only worsen the problem.
   
   Quit smoking since nicotine is also a stimulant. Stay hydrated and consume meals rich in omega-three fatty acids. Foods like fatty fish, walnuts, and seaweed support brain health, so you will begin to experience a mood boost, which will help you handle nervousness better. Again get enough sleep for at least eight hours. When you are well-rested, you are more likely to stay calm in social events.
   
   Engaging in regular exercises can also help in relaxation. Participate in yoga since it can help ease nervousness. Practice some visualization exercises where you envision yourself participating in social situations. Try seeing yourself in social gatherings chatting with different people, having fun, and feeling good about yourself. It will help boost your confidence since your brain feels like it's been in such situations before.
5. Focus More on Others
   
   When in a social situation, nervous people tend to think that everyone is looking at or judging them. However, this excess self-focus will only make the situation worse. It prevents you from concentrating on conversations or presentations. Focus on important things like making genuine connections or listening to what is being said. People appreciate it when others act interested, so be more attentive.
   
   The more you pay attention to your surroundings, the less nervous you become. Instead of constantly worrying about what you will say, enjoy the present moment and let go of the pressure to be perfect. You can also immerse yourself in thoughts that make you feel good to take the focus off yourself. You can try to identify people wearing nice outfits around you and appreciate them. Doing kind deeds to someone else creates a better mood, which will leave you feeling at ease in social situations.
   
   
6. Talk to Someone
   
   The hardest part of social phobia is that it's usually a very private struggle. If you have never talked to anybody about your fears, it would be best to open up and speak with at least one trustworthy person. The right support from a few close people can help you feel.
   
   Talk to a friend, family member, or join a support group that handles social phobia. You can share experiences, challenges, and techniques with others, which helps you feel that you aren't alone. It also creates an excellent platform to practice your interaction skills.
   
   
7. Seek Professional Help
   
   If you have tried the self-care techniques and don't seem to work, seek therapy social anxiety help. Begin with cognitive behavioral therapy, where a professional will help you control the disorder's physical symptoms through relaxation or breathing exercises. You will also learn different ways of handling situations whenever you feel fearful. When delivered in a group format, you will get the chance to practice social skills through role-playing or mock interviews, which will prepare you to handle situations better. You will begin to feel more confident during conversations.
   
   Other times, your medical practitioners may decide to administer some medication to help you cope better. Anti-anxiety medicines reduce nervousness, but you shouldn't take them for long. Your body can develop tolerance, or you might even become dependent. You can also take antidepressants if you have extreme social phobia. They help reduce nervousness and improve mood.
   
   Beta-blockers help control physical symptoms of the disorder like sweating, tremors, or increased heart rate. When all other medications and therapies fail to work, your doctor may suggest that you use benzodiazepines.
   
   Note that medication will react differently to various people, and it's therefore vital that you seek a doctor's help. A professional will prescribe the best combinations and doses that guarantee the best results. Also, medication works well when combined with other self-care techniques.

Conclusion

Social phobia is a very distressing condition that most people could be suffering from in silence. However, with a few lifestyle changes, therapy, social anxiety, and medications, you can get through nervousness in social situations. When trying to break yourself loose from this disorder, always remember that everything takes time. Be patient with yourself, appreciate every little progress you make, focus on the journey, and with time, you will overcome.