Social Anxiety: Overcoming Fear in Social Situations

Q: Social Anxiety: Overcoming Fear in Social Situations

Hello： The fear and anxiety associated with public speaking can be overcome through gradual practice. <br>Currently, one-on-one conversations are not an issue; you can further practice speaking in small groups of three. <br>Once you are comfortable with that, try speaking in larg

Social Anxiety Disorder

Hello Doctor, I am a 26-year-old male.
I have been more introverted and shy since childhood, but after entering the workforce, I realized that I dislike my timid personality.
I researched my symptoms online and found that they resemble social anxiety disorder.
Here are some symptoms I frequently experience: fear of public speaking and hating being the center of attention during birthday celebrations.
I understand that my condition is not severe enough to cause anxiety when chatting with strangers, but whenever there is an opportunity for an interview, public speaking, or a birthday celebration, my face uncontrollably turns red, and I start to speak incoherently and illogically.
The most troubling aspect is that my face shakes, which bothers me a lot.
I hate being seen like this by others, but strangely, I do not feel nervous when facing one person; it is only in front of a group that I experience social anxiety.
I plan to apply for a flight attendant position, and the thought of the interview makes me extremely anxious.
Doctor, can you tell me what is wrong with me and how I can help myself?

Niming, 20~29 year old female. Ask Date: 2017/01/05

Dr. Liang Sunyuan reply Psychiatry

Hello: The fear and anxiety associated with public speaking can be overcome through gradual practice.
Currently, one-on-one conversations are not an issue; you can further practice speaking in small groups of three.
Once you are comfortable with that, try speaking in larger groups.
Additionally, relaxation training may also be beneficial.
If the anxiety continues to be a significant concern, seeking medical assistance may be advisable.
Wishing you the best.

Reply Date: 2017/01/05

More Info

Social anxiety is a common issue that many individuals face, and it can manifest in various ways, particularly in situations where one feels scrutinized or judged by others. Your experience of feeling anxious during public speaking, celebrations, or interviews is indicative of social anxiety, which is characterized by an intense fear of being judged or embarrassed in social situations. This fear can lead to physical symptoms such as blushing, trembling, or difficulty speaking, as you've described.

It's important to recognize that social anxiety is not a reflection of your worth or capabilities. Many people who experience social anxiety are highly capable and intelligent individuals who simply struggle with the fear of social evaluation. The fact that you feel comfortable speaking to one person but become anxious in group settings is also a common pattern. This suggests that your anxiety may be more related to the perceived judgment from multiple individuals rather than a lack of social skills.

To address your concerns, here are several strategies that may help you manage and overcome your social anxiety:
1. Cognitive Behavioral Therapy (CBT): This is a highly effective treatment for social anxiety. CBT focuses on identifying and challenging negative thought patterns and beliefs that contribute to anxiety. A therapist can help you develop coping strategies and gradually expose you to anxiety-provoking situations in a controlled manner.

2. Exposure Therapy: Gradual exposure to social situations can help desensitize you to the anxiety associated with them. Start with less intimidating situations, such as speaking to a small group of friends, and gradually work your way up to larger gatherings or public speaking events.

3. Practice Relaxation Techniques: Techniques such as deep breathing, progressive muscle relaxation, or mindfulness meditation can help reduce physical symptoms of anxiety. Practicing these techniques regularly can help you feel more grounded and less reactive in stressful situations.

4. Prepare and Rehearse: If you know you have a speaking engagement or an interview coming up, practice what you want to say in advance. Rehearsing can help you feel more confident and organized, reducing the likelihood of feeling overwhelmed during the actual event.

5. Focus on Others: Shift your focus from yourself to the people you are interacting with. Instead of worrying about how you are being perceived, concentrate on the conversation and the needs of others. This can help alleviate some of the pressure you feel.

6. Challenge Negative Thoughts: When you notice negative thoughts creeping in, challenge them. Ask yourself if there is evidence to support these thoughts or if they are simply assumptions. Replacing negative thoughts with more balanced, realistic ones can help reduce anxiety.

7. Seek Professional Help: If your anxiety feels overwhelming or is significantly impacting your daily life, consider seeking help from a mental health professional. They can provide tailored strategies and support to help you manage your anxiety effectively.

8. Join Support Groups: Connecting with others who experience similar challenges can provide a sense of community and understanding. Support groups can offer a safe space to share experiences and coping strategies.

9. Consider Medication: In some cases, medication may be appropriate to help manage anxiety symptoms. Consult with a healthcare provider to discuss whether this option is suitable for you.

10. Set Realistic Goals: As you prepare for your goal of becoming a flight attendant, set small, achievable goals for yourself. Celebrate your progress, no matter how small, and be patient with yourself as you work through your anxiety.

Remember, overcoming social anxiety is a process that takes time and effort. It's important to be kind to yourself and recognize that many people experience similar feelings. With the right strategies and support, you can learn to manage your anxiety and feel more comfortable in social situations.

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