How to Alleviate Social Anxiety Disorder

Social anxiety disorder once referred to as social phobia, is a disorder that involves a fear of social settings. People who struggle with this disorder often have a difficult time talking with others, meeting new people, or attending social events. This is not the typical personality of shyness. Shyness makes socializing difficult and social anxiety disrupts life and affects everyday living.

Social anxiety disorder stems from the intense fear of being embarrassed or humiliated by their actions. It includes having a chronic fear of being judged for every action. This can be at school, work, social events, church, or any other setting where the person feels others may be watching them. It is not uncommon for social anxiety disorder to run in the family and be accompanied by other disorders such as depression or OCD.

When my anxious thoughts multiply within me, Your comfort delights my soul. – Psalm 94:19, NASB

Types of Social Anxiety Disorder

Overall those who struggle with any one or two social settings are noted as having generalized social phobia. However, two categories can be used to group people based on the events that cause anxiety. Some people may develop social phobia as a result of some other medical condition such as Parkinson’s or a disfigurement.

Performance Group: This group includes those who struggle with the idea of doing something in front of others.

Interactional group: Individuals in this group typically fear situations where they have to engage with others, such as meeting new people.

Symptoms: Though the person knows the fear doesn’t make any sense, they will continue to struggle with anxiety associated with that fear. When a person can identify the symptoms of social anxiety, they can find ways to cope with and manage the anxiety associated with the event.

Physical symptoms

The stress that anxiety can create will affect many areas of the physical body of someone who struggles with social anxiety disorder. They can experience discomfort in the shoulders, stomach, or forehead.

Other physical symptoms that may be experienced are:

• Blushing.
• Nausea.
• Sweating.
• Shaking.
• Difficulty speaking.
• Dizziness.
• Rapid heart rate.

A person with social anxiety disorder will often experience psychological symptoms as well. These can affect how the person thinks or feels.

• Intense worry before the event or going to work or school.
• Avoiding any type of social interaction.
• Fear of being embarrassed.
• Fear of others noticing their nervousness.
• Missing school or work.
• Intense feeling of brain fog.
• Intrusive thoughts about the event.
• Intense feeling of panic in a social setting.
• Extreme exhaustion after the event.

In some cases, one of these symptoms can feed the social anxiety disorder and cause more symptoms.

To obtain a true diagnosis, please meet with a Christian counselor or therapist. Social anxiety disorder can create feelings of isolation, so the individual needs to remember they are not alone in the struggle.

Influencing Factors

There are no clear-cut answers as to what causes social anxiety disorder. However, many factors are known to influence the chance of developing social anxiety.

Genetic factors such as having other family members who struggle with social anxiety disorder.

Environmental factors are those connected to learned behaviors through family, friends, or other authority figures.

Biological factors are related to blood flow to a part of the brain responsible for fear. Other areas of the brain that contribute to anxiety are the brain stem, prefrontal cortex, and motor cortex.

Physical factors have to do with the characteristics that are visible to others and are deemed unusual by society.

New jobs or other situations causing major changes in life such as a new school, a new job, or a new church.

Abuse – emotional or physical

These factors are a result of abuse as a child whether it was family or through bullying, rejection, and ridicule at school by other kids.

Temperament factors are seen in those who are shy, timid, and withdrawn when experiencing new situations.

Coping Tips for Social Anxiety

Social anxiety disorder is often misunderstood, and many may suffer alone for fear of being ridiculed. Learning to cope with social anxiety outside of counseling can help a person learn to manage the symptoms before they are noticeable and increase the intensity of the anxiety.

Here are a few of the top coping skills that can help with social anxiety:

• Be mindful of negative thoughts by learning to identify the irrational thoughts that initiate fear.
• Identify each situation and rate the level of anxiousness.
• Learn to use breathing exercises to reduce increased heart rate, dizziness, and muscle tension.
• Make time for quiet time in prayer and studying God’s word.
• Go for a walk or engage in some type of physical activity.
• Get proper sleep.
• Implement a well-balanced diet to reduce foods related to anxiety.
• Know who you can talk to and when to get help.

Next Steps for Overcoming Social Anxiety Disorder

Social anxiety disorder is real, and it can be detrimental to everyday life. A person who struggles with this type of anxiety may find themselves feeling alone and isolated, which can lead to depression.

If you or someone you know struggles with social anxiety disorder, contact our office. We can connect you to a local Christian counselor for faith-based help learning to overcome social anxiety disorder.