How to Deal with Social Anxiety

Part of our Anxiety articles. For evaluation and medication management, see anxiety care at Ridge Way.

Social anxiety is more than feeling shy or nervous in social situations. It is a mental health condition that can affect relationships, work and daily interactions. According to NIMH, people with social anxiety disorder feel anxiety or fear in situations where they may be scrutinized, evaluated or judged by others. It can be hard to live with, but with the right treatment and support, people can manage it and improve their quality of life.

In this guide, we cover what social anxiety is, its causes and symptoms, and evidence-based ways to manage it. Whether you are dealing with social anxiety yourself or supporting a loved one, you will find practical ideas and real hope here.

What Is Social Anxiety?

MedlinePlus calls social anxiety disorder a persistent fear of situations that may involve scrutiny or judgment by others, such as parties and other social events. It is not just shyness. The symptoms interfere with daily life and last at least 6 months.

For instance, NIMH says people with social anxiety may find it hard to make eye contact or avoid places where there are other people. It usually starts during childhood or adolescence and is more common in women than in men.

Common Signs of Social Anxiety

NIMH and MedlinePlus list these common signs.

• Fear of being watched and judged by others
• Avoiding places where there are other people
• Difficulty speaking, or feeling the mind “go blank”
• Blushing, sweating, trembling or a rapid heart rate in social situations
• Worrying about a social situation for weeks before it happens

Causes of Social Anxiety

Social anxiety disorder likely comes from a mix of factors. Understanding them can help in managing the condition.

1. Biological Factors

According to NIMH, social anxiety disorder may run in families. Several parts of the brain are involved in fear and anxiety, and researchers are studying how genetics influences how these areas work.

2. Environmental Influences

NIMH notes that researchers are also studying the role that stress and environmental factors play.

3. Personality Traits

MedlinePlus lists certain personality traits as a risk factor for anxiety in general.

4. Traumatic Events

According to MedlinePlus, traumatic events are also a risk factor for anxiety.

How Social Anxiety Impacts Daily Life

NIMH says social anxiety disorder can interfere with work, school, relationships and overall quality of life.

For example, someone with social anxiety might turn down a job that requires public speaking or skip gatherings with friends. Social anxiety is treatable, and there are strategies that help.

Strategies to Deal with Social Anxiety

Dealing with social anxiety takes time, patience and the right approach. These strategies can help.

1. Practice Gradual Exposure

According to NIMH, exposure therapy helps people progressively confront the fears underlying an anxiety disorder. A therapist helps you plan the steps. You might start with small talk with a cashier and work up to larger social settings.

2. Challenge Negative Thoughts

NIMH says cognitive behavioral therapy (CBT) teaches different ways of thinking, behaving and reacting to situations that cause anxiety. Replace self-criticism with more balanced, realistic views.

3. Use Relaxation and Stress Management

NIMH says stress management techniques, such as exercise, mindfulness and meditation, can reduce anxiety symptoms and add to the effects of therapy.

4. Set Realistic Goals

Overcoming social anxiety does not mean becoming the life of the party overnight. Start with small goals, such as introducing yourself to someone new or attending a small gathering. NIMH encourages acknowledging progress, no matter how small.

5. Seek Professional Help

If social anxiety affects your life, consider working with a therapist. According to NIMH, CBT is the gold standard psychotherapy for social anxiety disorder. Medication, such as antidepressants, may also help.

Self-Help Tips for Managing Social Anxiety

Alongside professional support, self-help strategies can help you manage social anxiety day to day.

Practice Mindfulness

NIMH counts mindfulness and meditation among the stress management techniques that can reduce anxiety symptoms.

Maintain a Healthy Lifestyle

NIMH suggests getting enough sleep and exercise, eating a healthy diet, and turning to family and friends you trust. Reducing caffeine helps too. A healthy lifestyle can help, although it cannot replace treatment.

Join Support Groups

According to NIMH, support groups can offer unbiased, honest feedback about how others see you. Ridge Way does not run support groups, but our medical team can refer you.

Prepare for Social Situations

If you know a social setting will be hard, plan ahead. Practice conversation starters and remind yourself that it is okay to feel nervous.

Celebrate Small Wins

Progress is progress. Be kind and patient with yourself. NIMH encourages acknowledging each step, whether it is a phone call, a social event or simply stepping outside your comfort zone.

Professional Treatment Options

If self-help is not enough, professional treatment offers more targeted support. These are the most common approaches. Ridge Way provides the evaluation and medication management, and refers to therapists for the rest.

• Cognitive behavioral therapy (CBT). A structured therapy that helps you change the thought patterns and behaviors that fuel social anxiety. NIMH notes it can also help you learn and practice social skills.
• Exposure therapy. Gradually facing feared social situations with a therapist’s guidance.
• Medication. According to NIMH, SSRIs and SNRIs can help and may take several weeks to start working. They work by changing how the brain produces or uses certain chemicals involved in mood or stress. Beta-blockers can help control some physical symptoms. Benzodiazepines start working right away, but people can build up a tolerance. Ridge Way does not prescribe benzodiazepines. Read more about how antidepressant medication is used.
• Social skills training in a group. MedlinePlus lists practicing social skills in a group setting as one form of treatment.

How to Support a Loved One with Social Anxiety

If someone you care about has social anxiety, your support can make a big difference. Be patient and understanding, and avoid minimizing their feelings. Encourage them to seek professional help, and acknowledge their progress, no matter how small.

Hope for Overcoming Social Anxiety

Social anxiety can feel isolating, but you are not alone. NIMH says that with the right treatment and support, people with social anxiety disorder can manage their anxiety and improve their quality of life. Each step forward, through self-help, therapy or both, brings you closer to a more confident and connected life.

When to Get Help

MedlinePlus advises talking to a health care provider if anxiety gets in the way of your work or relationships. Seeking support is a sign of strength, not weakness.

Ridge Way provides psychiatric evaluation and medication management for adults, teens and children age six and older, through telehealth across Georgia and at our Sugar Hill office. We do not provide therapy, and our medical team can refer you to a therapist when therapy is part of the plan. Learn about anxiety care at Ridge Way.

You do not need a referral unless your insurance plan requires one. Request an appointment and we will usually call you back within one business day.

If this article describes what you have been living with, take the GAD-7 anxiety screener. It takes about two minutes and is a starting point, not a diagnosis.