8 Social Anxiety Symptoms In 2020 | 5 Things You Can Do On Your Own To Deal With Your Social Anxiety In 2020

 8 Social Anxiety Symptoms | 5 things you can do on your own to deal with your social anxiety






What is social anxiety disorder? 


                 It has been described as a marked fear of being judged, negatively evaluated, or rejected in a given social setting. 

                 It can be regarded as a normative human feature since most healthy human beings experience some form of social anxiety to a certain degree. 

                 It seems to exist along a continuum and on the lower end of it, it is actually seen as an adaptive process. As we move towards the upper end of the continuum, we start speaking of social anxiety disorder, or SAD. 

                 Here, social fears have reached levels that impede a good quality of life. An important step in therapy for SAD sufferers is to understand that social anxiety is, in lower intensities, a good thing. This allows for the setting of feasible and realistic therapy goals. 

                 In social anxiety disorder, the fear of negative evaluation is usually accompanied by concerns about other people noticing this fear and being ridiculed for it. SAD sufferers can only endure the feared social situations under severe distress when having to face them. 

                This means that simple things such as taking public transportation can turn into a real hassle. Because of that, most affected people tend to avoid feared situations in the first place. But avoidance of the feared scenarios impedes making positive experiences and therefore also the chance of disconfirming the belief that the situation is dangerous. 

                Another aspect of social anxiety disorder is the so-called safety behaviors. An example could be taking out the exact amount of money necessary to pay at the checkout at the grocery store beforehand. 

                Safety behaviors tend to maintain the anxiety since positive experiences in the feared social situations are attributed to the safety behaviors. An interesting facet of these behaviors is that they often provoke the exact same thing they intended to avoid. 

                Taking out the phone when with others to avoid appearing awkward, shy, and reserved, for instance, actually leads to appearing awkward, shy, and reserved for not socializing with the others at all. 

                Another example could be putting on an extra layer of clothes to cover sweat spots on the shirt. But the extra layer of clothing is what leads to excessive sweating in the first place. 

                The anxiety often leads to physical symptoms, which many sufferers are highly ashamed of and try to control. 

                Among the most common ones are: a racing and pounding heart, facial blushing, trembling extremities, accelerated breathing and shortness of breath, excessive sweating, difficulties “letting go” in public restrooms, and loud bowel sounds. 

                Among the most commonly feared situations are: public speaking, giving presentations, and reading out loud in front of others. 

                Being observed while performing a task, such as making a payment, or eating and drinking at public places. And in general being the center of attention, such as when having to introduce oneself to a group. 

                Several models try to explain the underlying problem of social anxiety disorder. One highlights the discrepancy between the strong desire of generating a positive impression of the self on others and the little confidence in one’s ability to actually do so. 

                Put slightly different in another model, the discrepancy exists between the imagined high expectations of others and how the individual imagines being seen by others. From an evolutionary point of view, the difference between the individual’s ideas about what is necessary to compete for a high-ranking social status, and the little confidence in her or his ability to do so, lies at the heart of social anxiety. 

                Another model highlights the importance of the believed deficiencies of the self. A perceived flawed self, beliefs it is unable to meet societal expectations and experiences social anxiety as a result. 

                The mentioned discrepancies are believed to lead the individual suffering from SAD to feeling at risk of engaging in behaviors or revealing parts of the personality that are unacceptable to others. This, in combination with the conviction that these events would have catastrophic consequences for the individual, leads to anxiety in certain social settings. And this anxiety reinitiates and reinforces this vicious cycle. 

                Another common feature among SAD sufferers is the perception that they have little control over their emotions. Their attempts of controlling their anxiety usually backfire and make it hit them even harder. 

               Wrapping up: Social anxiety is seen as an adaptive process on the lower end of the continuum since it improves the development and maintenance of stable relationships. 

               On the upper end of the continuum, we speak of “social anxiety disorder”, which intervenes significantly with the quality of life of the individual. Social anxiety disorder can be described as experiencing an intense fear of being judged, negatively evaluated, rejected, on certain occasions positively evaluated, and of being incapable of generating a particular impression on others.


8 Social Anxiety Symptoms In 2020


1: You're always self-conscious. 

               One aspect of social anxiety is the extreme fear of being judged. According to Kocovski and Endler if you have social anxiety; You'll constantly worry about the way you look or act and what others think of you. 

               Your greatest fear is of embarrassing yourself in front of others. A shy person, on the other hand, will only worry about being judged in certain situations.. ..like in public speaking or when meeting someone new.


2: Your anxiety feels out of hand. 

               There are times when it's normal to feel shy or nervous around other people.. ..for example when you move to a new school or have to perform in front of an audience. But social anxiety is irrational and unwarranted. 

               You may feel distressed about things as simple as making eye contact with someone,.. ..using public transportation, or eating in front of other people. The fear is always there. The fear is always there. 


3: It interferes with your performance. 

               Have you ever called in sick to work when your anxiety became too overwhelming? ..or have you kept quiet when you were having trouble in class? Social anxiety can impact your performance in many ways.. ..with the constant fear of people's judgment You may even be afraid to do well to avoid drawing attention. 

               You don't pitch ideas at meetings.. ..raise your hand in class... or join clubs because of how much anxiety it creates. 


4: It affects your relationships. 

               While it's hard to make friends when you're shy.. ..it can feel almost impossible when you have social anxiety. 

                For a shy person, it's usually about breaking the ice.. ..and going through the initial awkwardness of meeting each other. 

                But having social anxiety can complicate your relationships. You feel tense and uneasy around people.. ..no matter how close you are or how long you've known them. 


5 It doesn't go away with familiarity.

               It's normal to feel shy at the beginning of a new relationship. But as you get to know each other the tension will start to subside. 

               This isn't the case if you have social anxiety. 

               Instead, you always experience fear distress, and embarrassment whenever you're around other people. 

               Doesn't matter if it's your parent's siblings or best friend.. ..you always feel uneasy and stressed unless you're alone.

 

6 You overanalyze everything.

                Have you ever said things to yourself like; "I took too long to reply and now she doesn't like me .." or "He didn't say hello this morning because he's upset with me .." Social anxiety can make you obsess over your social interactions. 

                You may spend a lot of time and energy.. ..analyzing other people's facial expressions.. ..body language and tone of voice.. ..to see if they really mean what they're saying or not. 


7: You avoid social situations. 

                Are you often absent or very late to social gatherings? It's a serious matter if your social anxiety leads you to avoid social situations altogether. 

                You decline invitations, refuse to speak in front of people, ..and you would rather sit in the corner.. ..to avoid being noticed and mingle with anyone else. It doesn't matter if it's a normal day at work or school.. ..your own birthday party, or even your wedding day.  


8: You have physical symptoms.

                Do you feel nausea? dizziness or chest palpitations when you're in social situations? Just like most anxiety disorders.. ..social anxiety is often accompanied by physical symptoms. 

                Some common ones are sweaty palm, shortness of breath.. lightheadedness, and trembling. 


5 things you can do on your own to deal with your social anxiety


               If you suffer from social anxiety, you will fear certain situations. This can vary from person to person. 

              Some fear speaking in front of groups of people. Some fear of meeting new people. While others fear going to parties or other types of social events. 

              In whichever situation you fear arises, you'll probably experience sweating, flushing, feeling your heart race, or other symptoms of anxiety. One of the primary symptoms you'll feel is thinking others will judge you or find you lacking in some way. 

              Not to worry, tho. No matter what your symptoms are or where they hit you, there are things you can do on your own to deal with your social anxiety


1: Deep Muscle Relaxation. 

              Learning to physically relax is one of the best ways to combat anxiety. It's impossible to feel both relaxed and anxious. 

              For deep muscle relaxation, you will tense then relax the major muscle groups of your body, beginning with your feet and working your way towards your head and face. 

2: Slow breathing. 

              Controlling your breathing when you're anxious is another good way to deal with your emotions. 

              When you're anxious, your breathing becomes faster and more shallow and as a result, you'll feel light-headed and dizzy, bringing on more anxiety.

              Learning to breathe slower and more regularly through your nose will help you calm down. This technique won't get rid of your anxiety, but it will help you better handle the situation you're experiencing. 


3: Visualization. 

               The key to visualization is to remember a place where you felt safe and comfortable. 

               Once you remember this place, get a picture of it in your mind so clearly that you can feel, see, smell, and even taste that place. This takes practice and patience. 


4: Control your thoughts. 

               Faulty thinking is a hallmark of social anxiety. 

               Believing that others are judging you and finding you faulty in some way is a majorly detrimental way of thinking that occurs, so it is important to evaluate whether those thoughts are true. 

               Ask yourself for proof. People with social anxiety tend to overestimate how badly others think of them. 

               Keep in mind: your thoughts are only guessed about what others will think or what you will do. How you think is a habit and habits can be changed. 


5: face your anxiety. 

               Most people with social anxiety want to hide, avoid, or run away from whatever they're scared of, but by facing your anxiety instead, you'll find that is usually something you can tolerate after a few exposures. 

              However, you may want to try this in a situation that brings a relatively low level of anxiety first. 

              When using this method, focus on what's going on around you instead of what's going through your mind. 

              That should help you distract yourself from those anxious thoughts.

 

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