Overcoming Social Anxiety: Strategies for College Students

Q: Overcoming Social Anxiety: Strategies for College Students

Hello Lin： The causes of social anxiety often stem from being overly concerned about one's own performance, which leads to tension. <br>It is advisable to shift your focus away from yourself and concentrate on the task at hand; this usually results in a more natural performance a

Social anxiety disorder

Hello, doctor.
I am a college student, and I believe I may have social anxiety.
However, I am concerned that it might affect my current and future job opportunities, so I would like to ask if there are other ways to alleviate my symptoms or if it is really necessary to seek treatment.

1.
I can listen to music while using public transportation to distract myself, but I struggle when crossing the street.
I feel anxious crossing the road; it's manageable when I cross a small street alone, but I become very uneasy when waiting with a crowd or when I am the only one on a busy street.
Therefore, I usually take underpasses or overpasses, but recently the only underpass to my school has been closed, making me feel scared about going to school.
2.
I can handle short conversations with strangers, so interviews are not a problem, but long conversations cause me significant stress.
Although I have some part-time work experience, I still find it difficult to relax while talking to customers; my hands even shake when handing them receipts.
In my current job, which involves standing at a counter, I often feel like crying after work or during breaks because interacting and conversing with people is exhausting and frightening.
3.
Following up on the previous point, I cannot talk to people for too long, but I also hesitate to interrupt conversations with unfamiliar individuals.
After prolonged discussions, I feel like crying and sometimes hit my head lightly (but not hard enough to bruise); with acquaintances or family, I tend to interrupt them or find other topics to avoid continuing the conversation.
4.
Before going to school or work, I often feel nervous and slightly tremble, and I may feel like crying or experience diarrhea (though I am less likely to have diarrhea when going to school).
5.
I speak very little in real life and cannot raise my voice (if the person I am looking for is a bit distant, I would rather walk over to them than call out).
In virtual communities, I also hesitate to speak up (I took two nights to decide to fill out this consultation form).
I generally dislike reading those messages because they cause me a lot of stress, but many things require communication through Line and Facebook, which is quite troubling.
6.
I really dislike and fear receiving calls from strangers, and my face shakes when talking on the phone with unfamiliar people.
These situations make me feel uncomfortable every day, whether at school, dining out with classmates, or working.
However, I do not want to change jobs to avoid these issues, so I want to try to overcome or reduce them.
Since I feel panicked and pressured in crowded places and during long conversations, I hope to learn about methods to alleviate these symptoms besides seeking treatment (though I will make an effort to go if necessary).
Thank you.

Lin, 20~29 year old female. Ask Date: 2017/03/15

Dr. Liang Sunyuan reply Psychiatry

Hello Lin: The causes of social anxiety often stem from being overly concerned about one's own performance, which leads to tension.
It is advisable to shift your focus away from yourself and concentrate on the task at hand; this usually results in a more natural performance and a greater sense of relaxation.
Do not pressure yourself to perform perfectly; in reality, we are not as significant in the eyes of others as we might think.
Bystanders typically do not pay special attention to us, and even if they do notice, they often forget quickly, as they have many other things to attend to.
So remind yourself that it is okay to be imperfect and not entirely natural in your performance.
Try to find positive meanings in your work and unavoidable social interactions, such as recognizing that you are helping customers obtain what they need or successfully communicating important messages to others.
However, if you continue to feel troubled, seeking psychological counseling or medical assistance can be beneficial.
Wishing you all the best.

Reply Date: 2017/03/15

More Info

Overcoming social anxiety, especially as a college student, can be a challenging journey, but it is certainly possible with the right strategies and support. Social anxiety disorder (SAD) is characterized by an intense fear of social situations where one may be judged or scrutinized by others. This fear can lead to avoidance behaviors, which can further exacerbate feelings of isolation and distress. Here are some strategies that may help you manage and overcome social anxiety:

1. Cognitive Behavioral Therapy (CBT)
CBT is one of the most effective treatments for social anxiety. It involves identifying negative thought patterns and replacing them with more positive, realistic ones. For example, if you find yourself thinking, "Everyone is judging me," you can challenge that thought by asking, "What evidence do I have that this is true?" Working with a therapist can help you develop these skills in a supportive environment.

2. Gradual Exposure
Gradual exposure involves slowly and systematically facing your fears in a controlled manner. Start with less intimidating social situations and gradually work your way up to more challenging ones. For instance, if talking to a stranger feels overwhelming, you might start by making small talk with a cashier or a barista. Over time, as you gain confidence, you can tackle more difficult interactions.

3. Mindfulness and Relaxation Techniques
Practicing mindfulness can help you stay grounded in the present moment, reducing anxiety about future social interactions. Techniques such as deep breathing, progressive muscle relaxation, or meditation can help calm your mind and body before entering a social situation. Apps like Headspace or Calm can guide you through these practices.

4. Social Skills Training
Sometimes, social anxiety stems from a lack of confidence in social skills. Participating in social skills training can provide you with tools and techniques to improve your interactions. This can include learning how to start conversations, maintain eye contact, and read social cues. Role-playing with a trusted friend or therapist can also be beneficial.

5. Support Groups
Joining a support group for individuals with social anxiety can provide a sense of community and understanding. Sharing your experiences with others who face similar challenges can be empowering and help you feel less alone. Many universities offer counseling services that include group therapy options.

6. Self-Compassion
Practicing self-compassion involves treating yourself with kindness and understanding, especially when you experience setbacks. Recognize that social anxiety is a common struggle and that it’s okay to have difficult days. Instead of criticizing yourself for feeling anxious, try to acknowledge your feelings without judgment.

7. Limit Caffeine and Alcohol
Both caffeine and alcohol can exacerbate anxiety symptoms. While it may be tempting to use alcohol as a social lubricant, it can lead to increased anxiety in the long run. Consider reducing your intake of these substances to see if it helps alleviate some of your symptoms.

8. Seek Professional Help
If your social anxiety significantly impacts your daily life, seeking help from a mental health professional is crucial. A therapist can provide personalized strategies and support tailored to your specific needs. Medication may also be an option for some individuals, and a psychiatrist can help determine if this is appropriate for you.

9. Practice Self-Care
Engaging in regular self-care activities can improve your overall well-being and resilience against anxiety. This includes getting enough sleep, eating a balanced diet, exercising regularly, and engaging in hobbies that bring you joy.

10. Set Realistic Goals
Set small, achievable goals for yourself in social situations. Celebrate your successes, no matter how minor they may seem. This can help build your confidence over time and reinforce positive experiences.

Conclusion
Overcoming social anxiety is a gradual process that requires patience and persistence. By implementing these strategies, you can begin to manage your anxiety and improve your social interactions. Remember, it’s okay to seek help, and you don’t have to face this challenge alone. With time and effort, you can develop the skills needed to navigate social situations more comfortably and confidently.

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