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Overcoming Social Anxiety

What Is Social Anxiety?

Social Anxiety comes from the fear of being judged or evaluated in a bad way by other people.

Someone suffering from it might be mistaken or labeled as shy, aloof or even unfriendly. They want to make friends and be part of a group.

Social Anxiety is a long-term mental health issue that gets better with treatment.

What Are Some Symptoms Of Social Anxiety?

Someone with social anxiety can have different symptoms.

Physical Symptoms
  • Fatigue: Some people are hyperactive or aroused after an anxiety attack. There are some people that feel fatigue or extreme tiredness.
  • Trembling And Sweating: Anxiety, excitement and frailty can cause uncontrollable shaking or trembling and sweating.
  • Upset Stomach: Stress and anxiety can make you sick to your stomach.
  • Trouble Breathing And Dizziness: Anxiety tightens your muscles including the ones that help you breathe. The fear of passing out happens with shortness of breath. Being short of breath causes dizziness and can make you feel lightheaded.
  • Muscle Tension: Muscle tension causes you to feel stiffness or unexplained pain all over your body.
  • Fast Heartbeat: Anxiety causes a high heart rate and heart palpitations.

Emotional And Behavioral Symptoms
  • Fear Of Being Judged And Embarrassing Yourself: Have you ever asked someone an embarrassing question? Then you end up feeling a lot of shame and fear of being judged for asking it? This happens a lot with social anxiety.
  • Hard Time With Relationships: Social anxiety makes relationships harder. 
  • Body Image Issues: Being self-conscious about how you look can trigger social anxiety.
  • Substance Abuse: Substance abuse is more common in people with social anxiety issues.

Mental Symptoms
  • Anxiety And Panic Attacks: Anxiety is the feeling of fear of what’s to come in the future. A panic attack is an episode of intense fear with physical reactions including sweating, trembling and trouble breathing.
  • Depression And Low Self-Esteem: Along with depression social activity leads to low self-esteem.

What Triggers Social Anxiety?

Anxiety triggers vary from person to person. Some people feel anxious due to multiple triggers and there are others that feel anxious for no reason at all.

Stressful Events Include:

Stressful Life Events and Social Situations

A lot of stressful life events can trigger social anxiety including death of a loved one, job loss, divorce, moving, emotional problems, chronic illness or past trauma.

Caffeine And Diet

For those who suffer from an anxiety disorder consuming too much caffeine can trigger symptoms or make them worse.

Eating certain foods like dairy, fried foods, gluten and processed foods feed into social anxiety.

Negative Self-Talk And Suicidal Thoughts

Social anxiety can trigger negative self-talk that may limit you from believing in yourself.

Sometimes social anxiety can co-occur with depression and negative self-talk and cause suicidal thoughts. Please call a professional immediately if you’re having suicidal thoughts.

Lack Of Sleep

There is a connection between anxiety and lack of sleep. Not getting enough sleep causes anxiety and anxiety itself can cause sleep problems.

How To Overcome Social Anxiety?

Social anxiety can stay with someone for life.

When you get the right treatment it can help you to manage or even overcome your symptoms.

Ways To Overcome Social Anxiety:

Work With A Therapist

It’s important to work with a therapist. Social anxiety is managed through medication, cognitive therapy and setting objective goals.

Reduce Your Caffeine Intake and Change Your Diet

Reducing the amount of caffeine you consume and changing your diet reduces anxiety symptoms. Your diet should consist of whole grains, proteins, fruits and vegetables.

Exposure Therapy

It’s important to get outside your comfort zone and slowly expose yourself to social situations. These can include crowded places, parties or even traveling to an unfamiliar place with unfamiliar people.

Reframe Your Negative Thoughts

I mentioned in my post “Turning Anxiety into a Superpower” that reframing is the process where negative and unhelpful thoughts are replaced with positive and empowering ones.

Please Click Below To Learn More About Turning Anxiety Into A Superpower:

Have You Ever Dealt with Social Anxiety?

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Sources:

https://adaa.org/understanding-anxiety/social-anxiety-disorder

https://www.mayoclinic.org/diseases-conditions/social-anxiety-disorder/symptoms-causes/syc-20353561

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