Defining Social Anxiety
Social anxiety is characterised by an intense and persistent fear of being negatively judged by others. This fear can significantly disrupt a person’s daily life and may lead to:
- Excessive self-consciousness
- Feelings of inferiority or worthlessness
- Depression
- Discomfort in public settings
- Substance use issues
People with social anxiety often worry excessively about being the centre of attention, embarrassing themselves, or being perceived as awkward, unlikeable, or incompetent. This fear can even extend to everyday tasks such as eating in front of others or using public restrooms, which they may try to avoid altogether.
It’s important to note that those with social anxiety often desire social connection. They want to engage with others and form friendships but the anxiety can become so overwhelming that they end up withdrawing or isolating themselves. This can hinder the development of social skills, further reinforcing the cycle of anxiety and avoidance.
Social Anxiety vs. Feeling Shy
Many people confuse social anxiety with shyness, but they are not the same.
The key differences lie in:
- The intensity of fear
- How much it interferes with daily life
- The extent of avoidance
While shyness may involve feeling nervous or reserved in social settings, it generally does not prevent someone from participating in everyday activities. Shy individuals may feel awkward, but they still attend events and engage with others.
In contrast, social anxiety can be debilitating. Those with social anxiety might:
- Avoid social situations entirely
- Experience extreme distress about an upcoming event weeks or even months in advance
- Feel physically unwell at the thought of social interaction
Situations that Trigger Social Anxiety
If you have social anxiety you are likely to experience significant distress in the following situations:
The Cycle of Social Anxiety
Social anxiety is often created and maintained through the interaction of three key components: thoughts, physical symptoms, and behaviours.
For example, when someone is required to participate in a group discussion, they might experience physical symptoms such as blushing or sweating. These physical sensations can trigger anxious thoughts like, “Everyone thinks I’m awkward and stupid.” These thoughts further intensify their anxiety.
To temporarily relieve this distress, they may engage in safety behaviours, such as leaving class early to avoid the discussion. While this avoidance may reduce anxiety in the short term, it prevents them from learning how to manage their anxiety and ultimately reinforces the fear in the long term.
Symptoms of Social Anxiety
Thoughts
People who experience social anxiety are often extremely self-critical and preoccupied with worry that others are judging them. The following thoughts are often experienced by those who are socially anxious, try ticking off which ones you can relate to:
Physical Symptoms
Behaviours
People who experience social anxiety will often develop safety behaviours or participate in avoidance to help reduce their anxiety. The following maladaptive behaviours are often performed to avoid anxiety:
