As per a report by the Anxiety and Depression Association of America (ADAA), approximately 15 million adults, i.e. 7.1% of the US population undergo social anxiety. This disorder is equally common among men and women. This disorder typically begins at 13. Looking at the statistics, it is now clear that this disorder should be taken seriously, and the next question should be “how to deal with social anxiety?” Before that let’s learn what exactly social anxiety is.
Social anxiety is a mental health condition where an individual undergoes a fear of social situations. These situations can be fear of getting embarrassed, judged, or scrutinized by others. Such situations may arise distress, and avoidance of social interactions. Social anxiety is also termed as social phobia.
For an individual, struggling with social phobia, online anxiety therapy can help. Let’s dive deep into this social issue.
Let’s Check on the Symptoms & Signs!
A rapid heart rate, sweating, trembling, or nausea are some common symptoms to observe for social anxiety. However, besides physical symptoms, one may also undergo emotional and behavioral symptoms.
Now, let’s delve into the emotional symptoms which can be commonly found in the person undergoing social anxiety. One can observe excessive worry, self-consciousness, and fear of being negatively evaluated by others.
On the other hand, in behavioral terms, one might avoid social interactions, and struggle to make eye contact. They may also have difficulty in public speaking.
The intensity of these social anxieties may vary, depending on person to person.
Let’s Ponder Upon the Causes & Contributing Factors
Well! There is not merely one cause for social anxiety, but it is a result of combination of genetic, environmental, and psychological factors.
An individual may suffer through social anxiety in case the same runs in his family.
On environmental grounds, if he holds past negative social experience, or brought up in an extreme socially isolated environment, it will result in the development of social anxiety.
Moreover, there is one more factor that contributes to the development of social anxiety, called the psychological factor. Here, the person’s temperament, brain chemistry, and cognitive biases lead to influence the likelihood of experiencing social anxiety.
More or less, on the grounds of above-mentioned factors, one’s treatment and coping strategies can be planned.
Let’s Get Aware on Self-help Strategies
Instead of getting overwhelmed after figuring out the symptoms of social anxiety, it’s imperative to make oneself aware and question “how to deal with social anxiety”, using self-help strategies. Let’s understand it all, one by one:
1. Challenging Negative Thoughts
One should identify and question irrational beliefs, in order to deal with social anxiety. Once the individual recognizes such thoughts, he should try to reframe them into realistic perspectives. With practice, he would feel that the power of negative thinking patterns is reduced. And this as a result would lead to a decrease in anxiety, and enhancement of self-confidence.
2. Deep Breathing Exercises
So, how do deep breathing exercises help an individual reduce anxiety symptoms?
Deep breathing exercises calm the nervous system. When one focuses on slow, deep breaths, he can activate the body’s relaxation response. There are number of techniques for performing deep breathing exercises, one such technique is diaphragmatic breathing, also called 4-7-8 method, wherein one needs to inhale for 4 seconds, hold the breath for 7 seconds and exhale for 8 seconds.
This exercise lowers the heart rate and promotes a sense of calm. The regular practice manages anxiety in social situations, effortlessly.
3. Meditation & Mindfulness Practices
So, what exactly is meant by meditation and mindfulness practice?
It means nothing, but staying present and aware without judgement.
But, how can one stay detached from anxious thoughts?
Techniques like guided meditation and mindful walking can help the individual reduce stress.
What would happen by mindfulness practice?
Such practice improves emotional regulation, increasing awareness of thought patterns, hence helping the individual stay grounded, during social interactions.
4. Gradual Exposure to Social Situations
What is the necessity of this step?
It’s always better to face reality, than to run away from it! But, here we are not suggesting harshly face the reality of social situations.
This step involves facing feared social scenarios, but in a controlled and systematic manner. One can start with less intimidating situations. Later, the intensity of such effort can be increased, gradually. This effort, as a result builds one’s confidence and reduces anxiety over time. Not only this, but the approach also allows for desensitization to social fears. Hence, one can feel a sense of empowerment.
In case self-help strategies stop working out, one should immediately think of seeking mental health treatment services, in the form of professionals.
Also Read: 5 Types of Therapies for Mental Health – Which One is For You?
When to Seek Professional Help?
There should be no shame in seeking professional help. Instead, it’s a wise step to seek professional help as soon as one observes that his daily life, relationships, or work are impacted. In case of severe distress, one should question how to deal with social anxiety, with the help of professionals.
There are various type of therapy professionals adopt as a treatment for social anxiety, below are some mentioned therapies:
1. Cognitive- Behavioral Therapy (CBT)
This method works on challenging negative thought patterns and behaviors. Here an individual is trained to reframe negative thoughts, and practice new behaviors in social situations. This therapy is more or less goal-oriented, and one needs to go through regular sessions, with a trained therapist. The therapist also includes homework assignments to inculcate skills learned during sessions.
One can seek online mental health therapy from our licensed professionals at Virtual Peace of Mind (VPM).
Also Read: Is CBT Effective for Self-Esteem? Explore the Impact
2. Group Therapy
Here an individual is given exposure to a group of individuals, who are facing the similar challenge. This method provides a supportive environment for the individuals to share their experiences, practice social skills, and receive feedback. Group therapy offers diverse perspectives on managing social anxiety. This method fosters a sense of community and mutual support too.
At VPM, our licensed professional also provides individual counseling services before initiating a particular treatment for social anxiety.
Let’s Seek Help from Our Licensed Therapists at Virtual Peace of Mind
Our professional and licensed therapists at Virtual Peace of Mind (VPM) also provide online anxiety therapy, who have successfully cured a lot of individuals suffering from not only social anxiety, but various forms of anxieties and disorders. Individuals can book online counseling services before undergoing a full-fledged treatment for social anxiety. In case one method doesn’t work out for an individual, our experts know it well how to deal with society anxiety, using a blend of methods. They are equipped with best ways to deal with social anxiety, out of their experience and expertise.
