Social Anxiety: Signs and Coping Strategies

Q: Social Anxiety: Signs and Coping Strategies

Hello： Regardless of whether your situation has reached the level of social anxiety disorder, it is indeed affecting your mental and physical well-being, as well as your interpersonal work performance. <br>In addition to searching for relevant information online and learning abou

Social Anxiety Disorder?

I have been introverted since childhood, but recently I have started to question whether I have social anxiety disorder.
I have always been afraid of talking to strangers.
As I grew older, I became somewhat better at asking strangers questions, such as event staff or store clerks, which led me to believe that as long as I engaged more, I would be able to face strangers comfortably.
I can comfortably be alone in a crowd of strangers and can engage in conversation with one stranger, which made me think that working in a job that involves interaction with people would not be a problem.
However, I recently realized that I cannot engage in conversations with multiple strangers for an extended period.
During these interactions, I only speak one or two sentences, yet it is enough to trigger panic.
These individuals are colleagues with whom I have a distant relationship; I often have to say a few words to them at work.
I converse more frequently with colleagues in the same office (for work guidance).
When I first joined the company, I spent a lot of time in front of the computer, and I would feel nervous and freeze when my seniors were teaching me things, but since I interacted with people less, I did not think there was anything unusual.
However, a month later, when it was my turn to order lunch, the opportunities for interaction increased.
Although the time spent interacting with each person was short and consisted of just one or two sentences, combined with the regular work guidance conversations with colleagues, my interactions became more frequent than a month ago.
I found myself afraid of colleagues getting close to me, afraid of them talking to me, and even starting to dislike going to work (not because I dislike the job, but because I feel overwhelmed by the interpersonal interactions I will face upon entering the office).
I would cry at night thinking about having to talk to colleagues the next day, and I would cry again before leaving in the morning.
After talking to colleagues at work, I couldn't help but cry (it was just a calm work guidance conversation).
I would finally calm down when facing the computer, but any noise would make me anxious, worrying that someone might want to talk to me, and I would internally pray that they wouldn't come over.
This situation is quite distressing for me, as this mental state leaves me feeling consistently low.
After work, I might feel happy for a moment, but then I worry about facing interactions with colleagues the next day, which plunges me back into a low mood.
Is this mental state indicative of social anxiety?

PKC, 20~29 year old female. Ask Date: 2017/08/03

Dr. Qiu Junda reply Psychiatry

Hello: Regardless of whether your situation has reached the level of social anxiety disorder, it is indeed affecting your mental and physical well-being, as well as your interpersonal work performance.
In addition to searching for relevant information online and learning about improvement methods, I hope you can seek professional evaluation and counseling at a mental health clinic.
This will certainly help improve your issues.
Thank you.

Reply Date: 2017/08/03

More Info

Social anxiety disorder (SAD) is a common mental health condition characterized by an intense fear of social situations where one may be judged, embarrassed, or scrutinized by others. Your experiences suggest that you may indeed be grappling with symptoms of social anxiety, particularly given your heightened distress in social interactions, even when they are brief or seemingly low-stakes.

Signs of Social Anxiety Disorder
1. Intense Fear of Social Situations: You mentioned feeling panic at the thought of interacting with colleagues, which is a hallmark of SAD. This fear often leads to avoidance of social situations, which can exacerbate feelings of isolation and anxiety.

2. Physical Symptoms: Many individuals with social anxiety experience physical symptoms such as sweating, trembling, or a racing heart when faced with social interactions. You described feeling tense and "frozen" during interactions, which aligns with these physical manifestations.

3. Negative Thoughts: The fear of being judged or embarrassed often leads to negative self-talk and irrational beliefs about oneself. You might find yourself thinking that others are scrutinizing you or that you will embarrass yourself, which can create a vicious cycle of anxiety.

4. Emotional Distress: The emotional toll of anticipating social interactions, as you described with crying before work, is significant. This distress can lead to feelings of depression or hopelessness, particularly if you feel trapped in a cycle of anxiety.

Coping Strategies
1. Cognitive Behavioral Therapy (CBT): CBT is one of the most effective treatments for social anxiety. It involves identifying and challenging negative thought patterns and beliefs that contribute to anxiety. Working with a therapist can help you develop coping strategies and gradually expose yourself to feared social situations in a controlled manner.

2. Gradual Exposure: Start with less intimidating social interactions and gradually work your way up to more challenging situations. For example, practice small talk with a cashier or a colleague you feel slightly comfortable with before moving on to larger group interactions.

3. Mindfulness and Relaxation Techniques: Incorporating mindfulness practices, such as deep breathing or meditation, can help manage anxiety symptoms. These techniques can ground you in the present moment and reduce the physiological symptoms of anxiety.

4. Social Skills Training: Sometimes, individuals with social anxiety may benefit from learning specific social skills to enhance their confidence in interactions. This can include practicing conversation starters or non-verbal communication cues.

5. Medication: In some cases, medication may be prescribed to help manage symptoms of anxiety. Selective serotonin reuptake inhibitors (SSRIs) are commonly used and can be effective in reducing anxiety levels.

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

Understanding the Connection to Other Issues
You mentioned feeling overwhelmed by social interactions and experiencing emotional lows. It's important to recognize that social anxiety can coexist with other mental health issues, such as depression or personality disorders. The feelings of dread and emotional distress you experience may be compounded by these factors.

Seeking Professional Help
Given the intensity of your symptoms and the impact they have on your daily life, it may be beneficial to seek professional help. A mental health professional can provide a comprehensive assessment and tailor a treatment plan to your specific needs. They can help you explore the underlying beliefs contributing to your anxiety and work with you to develop effective coping strategies.

In conclusion, your experiences suggest that you may be dealing with social anxiety disorder. Understanding the signs and implementing coping strategies can help you manage your symptoms. Remember, seeking help is a sign of strength, and with the right support, you can work towards feeling more comfortable in social situations.

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