What is social anxiety?

Social anxiety or social phobia is a type of anxiety disorder that causes extreme levels of fear and discomfort while socializing in a specific setting. Social anxiety and introversion are different concepts. In broader terms, both words seem pretty similar as they involve many of the similar symptoms. However, there is a difference between them. Introversion is a personality trait and not a mental health condition. Introversion is part of a person’s nature, genetics and inner self. Being introverted does not mean for a person to be socially anxious.

Social anxiety among introverts is a common psychological challenge where individuals feel excessive fear or discomfort. This anxiety is rooted in the fear of being judged, criticised and humiliated in front of others. For introverts, this is overwhelming because of their natural tendency to feel drained by social interactions.

Introverts are more reflective and inward-focused, which makes them more prone to overthinking social situations. Their increased sensitivity to stimuli leads to feeling anxious when surrounded by people. When this anxiety becomes chronic, it develops into a dread known as a social anxiety disorder (SAD). According to the American Psychological Association (APA), social anxiety affects around 15 million adults in the United States alone, and the number is likely similar in parts of the world.

What are the social anxiety disorder symptoms?

Excessive self-consciousness

Introverts with social anxiety often feel as if all eyes are on them, and this leads to heightened self-consciousness. They worry about saying the worn thing and appearing awkward. This makes it difficult for them to naturally engage with others.

Fear of judgement

A constant worry about how others perceive them is a hallmark of social anxiety. Introverts feel the dread of being negatively evaluated, which results in avoiding interactions, including speaking up in meetings. They also feel excessively hesitant to attend social gatherings and make small talk.

Avoidance of social situations

There are introverts who with social anxiety go to great lengths to avoid social situations that trigger their anxiety. This avoidance can lead to isolation, which increases the possibility of feeling loneliness and depression.

Physical symptoms

Social anxiety manifests physically, too. Introverts experience rapid heartbeat, sweating, trembling, nausea as well as difficulty breathing in stressful social situations. These symptoms occur in doing tasks like ordering at restaurants feel overwhelming for introverts.

Negative self-perception

Introverts with social anxiety tend to have a harsh inner critic. They replay conversation in their heads repeatedly due to which they start analysing what they did wrong. They also reinforce negative beliefs about their social abilities.

Overthinking and rumination

Introverts always tend to overanalyse social encounters and become obsessive over perceived mistakes long after an interaction is over. This rumination leads to anxiety about future interactions.

6 ways introverts can deal with social anxiety

Cognitive Behavioral Therapy

Cognitive Behavioural Therapy, or CBT, is a well-known therapeutic approach that psychologists apply to address social anxiety. If you go through the same SAD, you can identify negative thought patterns and replace them with more positive and realistic ones. Introverts worry about being judged or not knowing what to say in social settings. Through CBT, you can challenge these fears, and realise that you exaggerate even a small concern. Dr Aaron T. Beck, a pioneer in CBT, developed techniques that help people like introverts reframe negative thoughts related to social anxiety.

Gradual exposure to social interactions

Beginning gradual social exposure is another way to mitigate social anxiety. Introverts can start by attending smaller gatherings where the pressure to interact is lower. This can allow them to become more comfortable over time. They can build their confidence in low-stress environments and, as they adjust, can move on to a larger social event. The key is to avoid rushing into big to avoid anxiety.

Mindfulness and relaxation techniques

Mindfulness practices, including breathing exercises and meditation, can help introverts deal with the symptoms of social anxiety. These techniques are helpful because they help reduce tension in the body and mind. Hence, if you feel anxious, practising mindfulness before or during social events can prevent anxiety. You can focus on your breath or a calming mental image to control your overthinking.

Setting boundaries and downtime

If you are an introvert and feel drained from social interactions, it is important for you to set boundaries to avoid burnout. The reason is that introverts who plan their social engagements around their energy levels contribute to the reduction of social anxiety. Attending an event for a limited time or scheduling downtime afterwards can help recharge. The key is to know when to step away from social settings and take a break to prevent anxiety.

Focusing on shared interests

Another best way for introverts to feel comfortable in social situations is by engaging in conversations around topics they enjoy. When people talk about things they are passionate about, they feel less anxious and more confident. As an introvert, you can focus on attending events or join groups where the focus is on shared interests, like book clubs and hobby-related meetups. Picking up familiar subjects can be useful for you as an introvert to navigate social situations.

Reframing negative thoughts

Psychologists encourage introverts to reframe the way they perceive social interactions. Instead of paying attention to negative outcomes, embarrassing himself or herself or being judged, you should focus on the positive aspects. These can be meeting like-minded people and learning something new. Dr Martin Seligman, being the father of positive psychology, works on optimism and resilience. His approach has been applied to managing social anxiety by encouraging introverts to develop a positive mindset. This shift in perspective can reduce anxiety by changing how introverts approach social settings.

FAQ

Follow us on