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Social anxiety and social phobia

The symptoms, self-care and

Many people are nervous or shy, sometimes, as in giving a speech or an interview for a new job. However, social anxiety or social phobia is more than just shyness or occasional nerves.

With social anxiety disorder, fear of embarrassing oneself is intense, so intense, in fact, that you can go very far to avoid situations that cause it. But no matter how painfully shy, you can be and no matter how bad the butterflies, you can learn to be comfortable in social situations, and again in your life.


Social Anxiety Disorder

Common triggers

Signs and symptoms

Challenge negative thoughts

Learning to control your breathing

Face your fears

To build better relationships

Change your lifestyle

When the self is not enough

What is social anxiety disorder / social phobia?

The story of Sam

Sam skipped class today. It 'the first day of a new semester, the professor and fears that go around the class and students are presented. He knows he should not be a big problem, but it really stresses out. Every time you must speak in front of more than a few people, his voice begins to tremble and his face was not red. It always feels so humiliated later.

Since public speaking is the worst nightmare of Sam, has avoided a speech class, must take to graduate. It 'also afraid of the wedding of his brother, although it is more than six months away. As best man, must be toast at the reception, and is already nervous about it.

Social anxiety disorder, also known as social phobia, is a strong fear of certain social situations, especially in situations that are not familiar with or that you feel you can watch and evaluate others.

These social situations can be frightening if you get nervous about them or do their best to avoid them.

Underlying social anxiety or social phobia is the fear of being investigated, found guilty or embarrassed in public. You may worry that people will think badly of you or that you will not measure up in comparison to others. Well you probably realize that your fear of being judged at least somewhat irrational and excessive, you still can not help with anxiety.

Although it may seem that there is nothing you can do about the symptoms of social anxiety disorder or social phobia, in fact, there are many things that can help. It begins with understanding the problem.

The common social phobia / social anxiety disorder is triggered by

Although it may seem like I'm the only one with this problem, social anxiety or social phobia is actually quite common. Many struggle with these fears. But the situations that trigger the symptoms of social anxiety disorder may be different.

Some people experience anxiety in social situations and most of the performance, a condition known as generalized social anxiety disorder. Other people with social phobia, anxiety associated with specific social situations, like talking to strangers, eat in restaurants, or going to parties.

The most common specific phobia is social fear of public speaking or performing in front of an audience.

Triggers of social anxiety disorder (social phobia)

The following situations are often stressful for people with social anxiety disorder:

Meeting new people

Be in the limelight

Be seen doing something

Making small talk

Speaking in public

Performing on stage

Being teased or criticized

Talking with "important" people or authority figures

Being called in the class

Go on a date

Make phone calls

Use of public bathrooms

Taking exams

Eating or drinking in public

Speaking at a meeting

Parties concerned or other social gatherings

Signs and symptoms of social anxiety disorder / social phobia

Just because I sometimes get nervous in social situations does not mean that you have a social anxiety disorder and social phobia. Many people are shy or self conscious - at least from time to time - but not the way of their daily activities. Social phobia, on the other hand, does not interfere with daily life and a source of tremendous anxiety.

For example, it is quite normal to be nervous before giving a speech. But if you have social anxiety or social phobia, you worry for weeks in advance, call the patient to get out of it, or begin to shake so bad during the speech that you can barely speak.

Emotional symptoms of social anxiety disorder / social phobia

Excessive self-consciousness and anxiety in everyday social situations

Intense concern for days, weeks or even months, before the social situation in the future

Extreme fear of being watched or judged by others, especially people you do not know

The fear that doing so embarrass or humiliate yourself

The fear that others will find that you are nervous

The physical symptoms of social anxiety disorder / social phobia

Face red, or blush

Breathlessness

Stomach problems, nausea (eg butterflies)

Trembling or shaking (voice trembling)

Heartbeat or tightness in chest

Sweating or flushing

Dizziness or lightheadedness

Behavioral symptoms of social anxiety disorder / social phobia

Avoid social situations to a degree that limits your activities or disrupts your life

Stay calm and hide in the back to escape the attention and shame

You should always carry a friend with you wherever you go

Drinking before social situations in order to calm your nerves

Social anxiety disorder / social phobia in children

There is nothing wrong with a child is shy, but, children with social anxiety disorder or phobia experience extreme difficulty in daily activities and situations, such as playing with other children in the classroom reading, talking with adults, tests, or playing in front of others. Often children with social phobia will not go to school.

Social Anxiety Treatment # 1: The challenge negative thoughts

People suffering from social anxiety negative thoughts and beliefs that contribute to their anxiety. If you have social anxiety disorder, social phobia, you may find yourself overwhelmed with thoughts like:

"I know that I end up looking like an idiot."

"My voice starts to shake and humiliate me."

"People will think I'm stupid."

"I would not have anything to say. I find it boring."

Challenging these negative thoughts, either in therapy or alone, is an effective way to reduce the symptoms of social anxiety disorder.

The first step is to identify the negative automatic thoughts underlying your fear of social situations. For example, if you're worried about the future presentation of the work in the background could be a negative thought. "I'm going to blow everyone thinks that I am totally incompetent."

The next step is to analyze and challenge them. It helps to ask questions about the negative thoughts: "Do I know for sure I'm going to blow your presentation?" Or: "Even though I'm nervous people will think I'm necessarily incompetent?" Through this logical evaluation of your negative thoughts, you can replace them gradually through more positive and realistic look at the social situations that trigger your anxiety.

Unfortunate ways of thinking involved in social phobia

In particular, ask yourself if you participate in one of the following need to think:

Mind reading - Assuming you know what others think, and you see the same negative way that you see.

Tarot - Predicting the future, in general, while assuming the worst will happen. They "know" that things are going badly, then you are already anxious, even before being in the situation.

Catastrophism - Blowing things out of proportion. If people notice that you're nervous, it will be "terrible", "terrible" or "disastrous."

Personalization - Assuming that people focus on that in a negative sense or what is happening with other people to do with you.

How I can stop thinking that everyone looks at me?

In order to reduce self-focus, pay attention to what is happening around you, instead of controlling yourself, or focus on symptoms of anxiety in your body:

Look at other people and their environment.

Really listen to what is said (not to your own negative thoughts).

Do not take any responsibility to maintain ongoing discussions, the silence is good, other people involved.

Adapted from: Moodjuice

Treatment of Social Anxiety # 2: Learn to control your breathing

Many changes occur in your body when you feel anxious. One of the first changes is that you start to breathe faster. Hyperventilation throws the balance of oxygen and carbon dioxide in your body that leads to more physical symptoms of anxiety such as dizziness, shortness of breath, increased heart rate and muscle tension.

Learning to slow your breathing can help with physical symptoms of anxiety back under control. Practice the following breathing exercise will help you keep calm when you are the center of attention.

Breathing exercises will help you to remain calm in social situations

Sit comfortably, back straight and shoulders relaxed. Place one hand on the chest and the other in the stomach.

Breathe slowly and deeply through your nose for 4 seconds. Hand in your stomach should rise when the hand on your chest should move very little.

Hold your breath for two seconds.

Exhale slowly through your mouth for 6 seconds, pushing out as much air as possible. Hand in the abdomen should move as you breathe out, but on the other hand should move very little.

Continue to breathe through your nose and out through your mouth. Be careful to maintain a slow and steady breathing pattern at 4, 2-hold, and 6-out.

Relaxation techniques to relieve anxiety

In addition to deep breathing exercises, relaxation techniques and regular meditation, yoga and progressive muscle relaxation will also help you gain control of the physical symptoms of anxiety.

For a step by step advice on getting started, see Stress Relief: techniques of yoga, meditation and other relaxation.

Treatment of Social Anxiety # 3: Face your fears

One of the most useful things you can do to overcome social anxiety or social phobia is to face the fear social situations rather than avoid them. Avoiding social anxiety disorder remains ongoing.

Avoidance leads to more problems

And while avoiding the nerves situations can help you feel better in the short term, it prevents you to become comfortable in social situations and learn to handle. In fact, more to avoid a feared situation social, the more frightening it becomes.

Avoidance may also prevent you from doing things you would like to do or achieve certain goals. For example, a fear of speaking to you from your ideas at work, standing in the classroom, or make new friends.

Challenging social anxiety step by step

Although it may seem impossible to win a feared situation, you can do by taking a small step at a time. The most important thing is to start with the situation that you can handle and gradually work your way up to challenging situations, building self-confidence and coping skills, as you move up 'anxiety level. "

For example, if socializing with strangers makes you anxious, you can start with the accompaniment of a friend out to a party. Once you are comfortable with this step, you could try to introduce a new person, and so on.

Working your way of 'anxiety scale' social phobia

Do not groped to address the worst fears right away. There's never a good idea to move too fast, too much to do, or to force things. This backfired and reinforce anxiety.

Please be patient. Overcoming social anxiety takes time and practice. This is a progressive step by step progress.

Use the skills you've learned to stay calm, like focusing on your breathing and difficult negative assumptions.

Social Anxiety Treatment # 4: To build better relationships

Actively seeks to support and integrate the social environment is another effective way to deal with social anxiety disorder or social phobia. The following tips are good ways to start interacting with others in a positive way:

Take a class skill or a class of assertiveness training. These classes are often offered at local colleges of education or the adult community.

Volunteer doing something you love, like walking the dogs in a shelter, or stuffing envelopes for a campaign - something that will give you an activity to focus on while they are dedicating a small number of like-minded people.

Work on your communication skills. Good relationships depend on clear communication and emotionally intelligent. If you find you have trouble connecting to others, learn the basic skills of emotional intelligence can help.

For more information on how to build these skills, see the relationship: Building relationships with emotional intelligence tools Grande.

Treatment of social anxiety 5: Change your lifestyle

Although changes in lifestyle are not enough to overcome social phobia or social anxiety, they can support your overall progress of treatment. The lifestyle advice below will help you reduce your level of general anxiety and pave the way for successful treatment:

To avoid or limit caffeine. Coffee, tea, caffeinated soft drinks, energy drinks, and chocolate are stimulants that increase anxiety symptoms.

Drink in moderation. You might be tempted to drink before a party or other social situation, to calm your nerves, but alcohol increases your risk of having an anxiety attack.

Stop smoking. Nicotine is a powerful stimulant. Smoking leads to a higher level, not less, anxiety.

Get enough sleep. When you're sleep deprived, you are prone to anxiety. Being well rested will help you to remain calm in social situations.

When self-help for social anxiety / social phobia is not enough

The best approach to the treatment of social anxiety disorder vary from person to person. You may find that self-help strategies are not enough to relieve the symptoms of social anxiety. But if you have tried the technique above, and are still struggling to remove the anxiety, you may need professional help.

Therapy for social anxiety disorder / social phobia

All professional methods of treatment, cognitive behavioral therapy (CBT) has proven to be the best treatment of social anxiety disorder or social phobia. Cognitive behavioral therapy is based on the assumption that what we think affects how you feel, and feelings influence behavior. So if you change your mind you are in social situations, which will give you a breath, feel and function better.

Cognitive behavioral therapy for social phobia usually involves:

Learn to control the physical symptoms of anxiety through relaxation techniques and breathing exercises.

Challenge negative thoughts, negative trigger and fuel social anxiety, replacing them with more balanced views.

Faced with the social situation that you fear in a gradual, systematic way, rather than avoid them.

Although you can learn and practice these exercises on your own if you have had problems with self-help, you can benefit from additional support and guidance of a therapist brings.

Group therapy for social anxiety disorder / social phobia

Other cognitive-behavioral social anxiety disorder include role play and social skills training, often in the context of group therapy.

Group therapy of social anxiety disorder to act, observe and video recordings, fake interviews and other exercises to work in situations that make you anxious in the real world. When you practice and prepare for situations of fear, you become increasingly comfortable and confident in your abilities, and social anxiety should be reduced.

More information about therapy for social phobia

Duration of therapy for social anxiety disorder vary from person to person. However, many anxiety treatments are relatively short-lived. And many of the techniques learned can be practiced at home, and everyday use.

To learn more about the types of therapy that helps anxiety, see Therapy for anxiety.

Medication for social anxiety disorder / social phobia

Medication is sometimes used to relieve the symptoms of social anxiety, but it is not a cure for social anxiety disorder or social phobia. If you stop taking medication, the symptoms can return to full strength. Medication is considered the most useful when used in addition to therapy and other self-help techniques that address the root cause of social anxiety disorder.

Three types of drugs used in the treatment of social anxiety disorder / social phobia:

Beta-blockers - Beta blockers are used to relieve performance anxiety. They work by blocking the flow of adrenaline that occurs when you feel anxious. While beta-blockers do not affect the emotional symptoms of anxiety, which can control the physical symptoms such as shaking hands or voice, sweating and tachycardia.

Antidepressants - Antidepressants can be helpful when social anxiety is severe and disabling. Three specific antidepressants, Paxil, Zoloft and Effexor, were approved by the Food and Drug Administration US for the treatment of social phobia.

Benzodiazepines - Benzodiazepines are fast-acting anti-anxiety medications. However, sedatives are addictive and so they are usually prescribed only when other medications for social phobia did not work.

For more information about medications used to treat social anxiety disorder, including important safety issues, see:

Drug against anxiety: What You Need to Know About Drugs for Anxiety

Antidepressants: What you should know about medications for depression

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More information Help Items:

Panic attacks and panic disorder: Symptoms, Causes and Treatment

Social anxiety and social phobia: Symptoms, Self-Help and Treatment

Therapy for Anxiety: Cognitive-behavioral therapy, exposure therapy, and other options

Resources and referrals to social anxiety disorder and social phobia

Help Guide is Yellow Pages

Resources for public assistance, social services and health and Human Services.

Signs and symptoms of social anxiety disorder (social phobia)

Social anxiety disorder (social phobia) - Review of the signs, symptoms and risk factors for social anxiety disorder. Includes information on how it is diagnosed and treated. (Mayo Clinic)

What is social anxiety? - Provides descriptive profiles of many people with social anxiety disorder as well as information about symptoms, treatment and support. (Social Phobia / Social Anxiety Association)

The symptoms of social anxiety disorder - List of signs and symptoms of social anxiety disorder or social phobia. (Social anxiety disorder)

Social anxiety disorder (social phobia) in children and adolescents

Social phobia - Written for adolescents, this article offers an overview of social phobia, its causes and tips to deal with it. (Included in this material)

Social anxiety in children and adolescents - Describes the signs, symptoms and treatment of social phobia in children and adolescents. (Jim Chandler, MD)

Self-help social anxiety disorder (social phobia)

Shyness and social phobia: Self-Help Guide - Offers self-help strategies to address the symptoms of social anxiety disorder, such as cognitive behavioral therapy techniques. (Moodjuice)

Shy either - Series of self-help workbooks with step by step advice on how to manage and overcome social anxiety. (Centre for Clinical Intervention)

Tips for "Shaking your shyness" - Provides a series of tips to take steps to overcome shyness and social anxiety. (Renee Gilbert, Ph.D.)

Self-Help: Overcoming Social Anxiety - offers valuable advice for students. (University of Texas at Dallas)

Treatment for social anxiety disorder (social phobia)

What is the full cognitive behavioral therapy? - Describes how the cognitive-behavioral therapy is used in the treatment of physical and emotional symptoms of social phobia. (Social Anxiety Institute)

Treatment options - Covers the treatment options for social anxiety disorder, such as cognitive behavioral therapy, exposure therapy, and breathing slow. (The shyness and social anxiety treatment Australia)

Overcoming Social Anxiety: Step by step - the audio series of twenty sessions of therapy-oriented practice, real life solutions to overcome social anxiety. (Institute of social anxiety)