What Is Social Anxiety?
We all live as part of a society. Even during global lockdowns, we still had to interact with other people. However, not everyone finds communication easy or enjoyable.
Social anxiety is a feeling of anxiety, discomfort, or fear that arises when you have to meet, speak to, or interact with other people. People with high levels of social anxiety may worry that they look foolish or embarrassing in front of others.
Do any of the following signs of social anxiety feel familiar to you?
9 Common Signs of Social Anxiety
1. You Are Afraid to Ask for Help
Are you afraid to ask for help because you might face rejection? Fear of being turned down can make even a simple request feel intimidating.
2. You Assume Other People Dislike You
Do you often feel that other people dislike you or that you annoy those around you? Social anxiety can leave you preoccupied with how others may see you.
3. You Say “Please” and “Thank You” Excessively
Do you find yourself saying “please” and “thank you” in nearly every sentence? You may be trying very hard to avoid upsetting, inconveniencing, or offending anyone.
4. You Imagine Countless Possible Scenarios
Do you run through thousands of possible scenarios for every situation in your head? Overthinking social situations can keep you focused on everything that might go wrong.
5. You Avoid Talking Openly About Your Plans
Do you avoid talking openly about your plans because circumstances might change and you do not want to disappoint anyone? Worrying about letting people down may stop you from sharing what you want to do.
6. You Avoid Social Events and Crowded Places
Do you avoid social events, get-togethers, or crowded places? Avoiding social situations may feel easier than coping with the anxiety they bring up.
7. You Are Afraid to Say No
Are you afraid to say no? You may agree to things you do not want to do because you are worried about another person’s reaction.
8. Your Body Becomes Tense Around Other People
Do you adopt a tense posture, hunch your shoulders, or wish you could become invisible in a crowded place? Physical tension can accompany anxious feelings in social settings.
9. Making a Phone Call Makes You Anxious
Do you feel anxious when you have to make a phone call? Even an ordinary conversation can feel stressful when you cannot predict exactly how it will unfold.
How Social Anxiety Can Affect Your Life
Increased social anxiety can interfere with your relationships, cause others to see you as unsociable, limit you in many areas of life, and prevent you from growing and moving forward.
That is why it is important to learn how to manage social anxiety, especially if you recognize more than three of these signs in yourself.
How to Manage Social Anxiety in the Moment
You cannot simply change overnight, but certain techniques may help you manage social anxiety in the moment:
- Focus on your breathing. When anxiety rises, you may hold your breath without even noticing. This can increase your anxiety further, so breathe steadily in and out.
- Relax your posture. Release tension in your jaw and shoulders, avoid slouching, and try to smile when you are in a social situation.
- Make eye contact without trying to interpret every emotion. Look at the other person, but do not pressure yourself to “read” what they are thinking or feeling.
- Give yourself permission to say no. If you do not feel like going out or a particular place makes you uncomfortable, do not force yourself. Share your feelings directly instead.
Take Small Steps in Social Situations
Sometimes, you may need to gently push yourself beyond your fear in social situations. Try saying hello first or starting a conversation about the weather or your plans for the evening. After all, a little small talk never hurt anyone.
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