At some point in our lives, we may experience some feelings of anxiety. This is a normal reaction to have in the face of danger or uncertainty, but if this feeling persists or does not have a clear cause, it can interfere with daily living including your ability to concentrate, sleep or perform simple tasks.
Anxiety is one of the most common mental health conditions treated in Australia. There are several types of anxiety presentations and social anxiety is one of the most prevalent. Individuals who have social anxiety may experience feelings of fear of being judged, criticised or humiliated when entering a social situation. Some symptoms may include:
- Feeling self-conscious around others
- Increased heart rate, sweating or dizziness
- Upset stomach – diarrhoea or nausea
- Blushing or stuttering when speaking
- Poor self esteem
- Avoidance – not attending one or more social events
- Reviewing a social event in your mind repeatedly after it has occurred
There are several self-help strategies that can be used to assist in the management of social anxiety symptoms. Some examples include:
- Control your breathing – changes may occur in your body when experiencing anxiety that make you feel uncomfortable. Taking slow deep breaths can assist in relieving these symptoms.
- Sit down in a comfortable position and relax your shoulders
- Breathe in slowly through your nose for four counts
- Hold your breathe for four counts or as long as it feels comfortable
- Breathe out slowly through your mouth for four counts
- Repeat this at least three-five times or until you feel more relaxed
- Engage in a progressive muscle relaxation exercise – this process teaches you how to relax by tensing a group of muscles such as your neck and shoulders and then releasing the tension, noticing how your body feels once relaxed.
- Engage in some physical exercise – go for a walk, jog or run to help with relaxing your mind and body.
- Create a plan – if you are attending a social event and are worried about a particular activity, such as “small talk”, practice this skill before the event, by identifying topics you can raise in conversation with others.
- Manage unhelpful thought processes – in many circumstances, our thoughts can exaggerate the outcome of events. It is important to acknowledge this and challenge any unrealistic thoughts. For example, “people will notice that you are feeling anxious because you don’t know how to maintain a conversation”. This might be more helpful; “I have been to social events where I have engaged in conversation despite feeling anxious. I will do my best to stay focussed when speaking with others”.
- Talk about your fears to family and friends so that they are aware of how you are feeling and can provide support.
Social anxiety symptoms can change over time and may be triggered by stress or past negative experiences. Avoiding particular social situations may make you feel better better in the short term, however the anxiety is likely to increase if left untreated.
If you are experiencing social anxiety symptoms and are finding it difficult to manage them independently, it is recommended that you consult with your doctor and obtain a referral to see a mental health professional.
To learn more about social anxiety visit the Beyond Blue website – https://www.beyondblue.org.au/the-facts/anxiety/types-of-anxiety/social-phobia
Tags: anxiety, mental health
