Social Anxiety Disorder: Symptoms, Self-Help, And Treatment
Many people get nervous or self-conscious on occasion, like when giving a speech or interviewing for a new job. But social anxiety disorder is more than just shyness or occasional nerves. If you have social anxiety disorder, your fear of embarrassing yourself is intense – so intense, in fact, that you may go to great lengths to avoid situations that would trigger it. The good news is that many effective treatments and self-help strategies can help you overcome the symptoms of social anxiety disorder and reclaim your life.
What Is Social Anxiety Disorder? Social anxiety disorder, also known as social phobia, involves intense fear of certain social situations – especially situations that are unfamiliar or in which you will be watched or evaluated by others. These social situations may be so frightening that you get anxious just thinking about them or go to great lengths to avoid them. Underlying social anxiety disorder is the fear of being scrutinized, judged, or embarrassed in public. You may be afraid that people will think badly of you or that you will not measure up in comparison to others. And even though you probably realize that your fears of being judged are at least somewhat irrational and overblown, you still cannot help feeling anxious. Although it may feel like you are the only one with this problem, social anxiety disorder is actually quite common. Many people struggle with these fears. But the situations that trigger the symptoms of social phobia can be different.
Some people experience anxiety in most social and performance situations, a condition known as generalized social anxiety disorder. For other people with social phobia, anxiety is connected with specific social situations, such as speaking to strangers, eating at restaurants, or going to parties. The most common specific social phobia is fear of public speaking or performing in front of an audience.
Signs And Symptoms Of Social Anxiety Disorder
Just because you occasionally get nervous in social situations does not mean you have social anxiety disorder, or social phobia. Many people are shy or self-conscious -at least from time to time- yet it does not get in the way of their everyday functioning. Social anxiety disorder, on the other hand, does interfere with your normal routine and causes tremendous distress. For example, it is perfectly normal to get the jitters before giving a speech. But if you have social anxiety disorder, you might worry for weeks ahead of time, call in sick to get out of it, or start shaking so bad during the speech that you can hardly speak.
Psychological symptoms of social anxiety disorder:
* Intense worry for days, weeks, or even months before an upcoming social situation.
* Extreme fear of being watched or judged by others, especially people you don’t know.
* Excessive self-consciousness and anxiety in everyday social situations.
* Fear that you will act in ways that that will embarrass or humiliate yourself.
* Fear that others will notice that you are nervous.
* Avoidance of social situations to a degree that limits your activities or disrupts your life.
Physical symptoms of social anxiety disorder:
* Pounding heart or tight chest
* Shaky voice
* Rapid breathing
* Sweating or hot flashes
* Upset stomach, nausea
* Dry mouth
* Trembling or shaking
* Muscle tension
* Blushing
* Dizziness, feeling faint
* Clammy hands
* Twitching
Getting Help For Social Anxiety Disorder (Social Phobia)
While it may seem like there is nothing you can do about the symptoms of social anxiety disorder, in reality, there are many things that can help. The best treatment approach for social anxiety disorder varies from person to person. You may find that self-help strategies are enough to ease your anxiety symptoms, or you may need professional help as well, such as therapy or medication. But whatever your approach, you can overcome your social anxiety if seek the help you need and make a commitment to treatment.
Lifestyle Changes For Social Anxiety Disorder: While lifestyle changes alone are not enough to overcome social anxiety disorder, they can support your overall treatment progress. The following lifestyle tips will help you reduce your overall anxiety levels and set the stage for successful treatment:
* Avoid or Limit Caffeine. Coffee, tea, caffeinated soda, energy drinks, and chocolate act as stimulants that increase anxiety symptoms.
* Drink Only in Moderation. You may be tempted to drink before a party or other social situation in order to calm your nerves, but alcohol increases your risk of having an anxiety attack.
* Quit Smoking. Nicotine is a powerful stimulant. Smoking leads to higher, not lower, levels of anxiety.
* Get Adequate Sleep. When you are sleep deprived, you are more vulnerable to anxiety. Being well rested will help you stay calm in social situations.
Medication For Social Anxiety Disorder: Medication is sometimes used to alleviate the symptoms of social anxiety, but it is not a cure for social anxiety disorder. If you stop taking medication, your symptoms will probably return full force. Medication is considered most helpful when used in addition to therapy and other self-help techniques that address the root cause of social anxiety disorder. Three types of medication are used in the treatment of social anxiety disorder:
* Beta Blockers. Beta blockers are used for alleviating performance anxiety. They work by blocking the flow of adrenaline that occurs when you are anxious. While beta blockers do not affect the emotional symptoms of anxiety disorder, they can control physical symptoms such as shaking hands or voice, sweating, and rapid heartbeat.
* Antidepressants. Antidepressants can be helpful when social anxiety disorder is severe and debilitating. Three specific antidepressants -Paxil, Effexor, and Zoloft -have been approved by the U.S. Food and Drug Administration for the treatment of social anxiety disorder.
* Benzodiazepines. Benzodiazepines are fast-acting anti-anxiety medications. However, they are sedating and addictive, so they are typically prescribed only when other medications for social phobia have not worked.
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