Overcoming Social Anxiety: A High School Student's Struggle

Q: Overcoming Social Anxiety: A High School Student's Struggle

Hello, classmate： Your current condition is no longer just simple nervousness and shyness; it has become a psychological issue. <br>I recommend that you seek an appointment with a psychiatrist as soon as possible. <br>I believe you can overcome this low period soon! Sincerely, Dr

Fear of judgment from others?

I am currently a sophomore in high school.
I've been experiencing these issues since I was in seventh grade.
Whenever I interact with strangers, regardless of the number of people, I feel like they are judging me, which makes me very anxious and uncomfortable.
I experience difficulty breathing, a racing heart, and a strong urge to escape.
I avoid crowds both during school and after school, and I tend to look at the ground while walking.
I am afraid to make eye contact with others and hesitate to engage with store clerks when shopping, worrying that I might upset them by being too slow in my actions.
I even feel intimidated to enter places like hair salons or clothing stores, as if I will be evaluated the moment I step inside.

During class presentations, I sometimes feel so overwhelmed that I want to cry or run away.
Recently, I've been feeling a bit better, but when I enter a new class, I tend to remain very quiet and only respond to questions, fearing that my behavior might annoy others or hurt their feelings.
I worry that my responses might make me seem difficult to get along with.
If I know someone, I can make friends more easily, but I often present myself as cheerful and outgoing, even though I don't express anger or sadness.
My friends say I am different from others; I don’t gossip and am simply someone who doesn’t understand other people's issues very well.
When I interact with them, I tend to hold back my opinions for fear of upsetting anyone.
I think carefully about how to phrase my words before speaking.
If my friends ignore me or don’t respond, I become very anxious, to the point of wanting to cry, worrying that I might have done something wrong.
I care deeply about every word they say and fear making them angry.
It’s exhausting.
Sometimes, these feelings lead to low moods where I don’t want to talk, eat, or do anything at all.
I struggle to focus in class and lack motivation to do anything, even though I want to study hard.
I often feel indifferent and, at night, I lie in bed and suddenly start crying, thinking that my absence from this world wouldn’t matter.
I wonder if anyone would care if I were to die or become seriously ill, or if everyone would just move on without me.
I sometimes find myself enjoying the sight of my own injuries, watching blood flow from my wounds.
I even contemplate what it would be like to jump from a high building.
I have difficulty expressing my true feelings, as it feels like a painful task.
My mom has asked me if I want to see a psychologist about this, and my teachers have advised me not to live solely in my own world.
Can you tell me what might be wrong with me?

xiong, 10~19 year old female. Ask Date: 2016/04/22

Dr. Song Chengxian reply Psychiatry

Hello, classmate: Your current condition is no longer just simple nervousness and shyness; it has become a psychological issue.
I recommend that you seek an appointment with a psychiatrist as soon as possible.
I believe you can overcome this low period soon! Sincerely, Dr.
Song.

Reply Date: 2016/04/22

More Info

It sounds like you are experiencing significant social anxiety, which is a common issue among high school students. Social anxiety disorder (SAD) is characterized by an intense fear of social situations where one might be judged or scrutinized by others. This fear can lead to avoidance behaviors, such as avoiding eye contact, feeling uncomfortable in crowds, and even experiencing physical symptoms like rapid heartbeat and difficulty breathing when faced with social interactions.
Your feelings of being constantly evaluated by others, the fear of making mistakes in social situations, and the overwhelming anxiety you experience when interacting with peers are all indicative of social anxiety. It's not uncommon for individuals with social anxiety to feel isolated, even when they are surrounded by others. This can lead to a cycle of negative thoughts and feelings of inadequacy, which can further exacerbate the anxiety.

It's important to recognize that you are not alone in this struggle. Many people experience similar feelings, and there are effective ways to manage and overcome social anxiety. Here are some strategies that may help:
1. Seek Professional Help: It’s great that your mother and teacher are supportive and encouraging you to seek help. A mental health professional, such as a psychologist or psychiatrist, can provide you with a safe space to discuss your feelings and experiences. They can also offer therapy options, such as cognitive-behavioral therapy (CBT), which is highly effective for social anxiety. CBT helps you identify negative thought patterns and replace them with more positive, realistic ones.

2. Gradual Exposure: Gradually exposing yourself to social situations can help reduce anxiety over time. Start with less intimidating situations, like speaking to a classmate or a store clerk, and gradually work your way up to larger groups or more challenging interactions. This process can help desensitize you to the anxiety-provoking situations.

3. Practice Relaxation Techniques: Incorporating relaxation techniques such as deep breathing, mindfulness, or meditation can help manage anxiety symptoms. These techniques can help calm your mind and body, making it easier to face social situations.

4. Challenge Negative Thoughts: When you find yourself thinking negatively about social interactions or worrying about what others think, try to challenge those thoughts. Ask yourself if there is evidence to support those thoughts or if they are simply assumptions. Replacing negative thoughts with more balanced ones can help reduce anxiety.

5. Build a Support Network: Surround yourself with supportive friends and family who understand what you’re going through. Sharing your experiences with trusted individuals can help alleviate feelings of isolation and provide you with encouragement.

6. Engage in Activities You Enjoy: Participating in activities or hobbies that you enjoy can help boost your confidence and provide opportunities to meet new people in a more relaxed setting. This can also serve as a distraction from anxious thoughts.

7. Focus on Self-Care: Prioritize your physical and mental well-being by maintaining a healthy lifestyle. Regular exercise, a balanced diet, and sufficient sleep can significantly impact your mood and anxiety levels.

8. Consider Medication: In some cases, medication may be recommended to help manage anxiety symptoms. This is something to discuss with a healthcare professional who can provide guidance based on your specific situation.

It's crucial to address these feelings and seek help. Your mental health is just as important as your physical health, and taking steps to manage your anxiety can lead to a more fulfilling and enjoyable life. Remember, it’s okay to ask for help, and taking that first step can be a significant turning point in your journey toward overcoming social anxiety.

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