The face of the moon was in shadow
Ever had that feeling where everyone’s excited about a party, get-together, or concert—and you’re just hoping you don’t get invited? You might not be “antisocial”; you could be dealing with social anxiety, also known as social phobia.
What Is Anxiety?
Anxiety is an intense, excessive, and persistent worry or fear about everyday situations. It often comes with physical symptoms like:
Fast heart rate
Rapid breathing
Sweating
Fatigue
Though these might be normal reactions to stress, people with anxiety experience them even in typical, non-threatening scenarios. Their bodies react as though facing danger, leading to overwhelming discomfort.
Understanding Social Anxiety
People with social anxiety disorder feel extreme nervousness in social settings—whether that’s a party, meeting someone new, or speaking in public. This condition often stems from a deep fear of:
Being judged or criticized
Facing humiliation or embarrassment
Feeling inferior or inadequate
Some individuals may fear only certain types of interactions, like public speaking, while others might avoid any social situation altogether. It’s a condition that can significantly hamper self-esteem and personal development.
Common Situations That Trigger Social Anxiety
You might notice social anxiety in situations like:
Becoming the center of attention
Speaking in front of a group
Meeting someone new or important
Being watched, teased, or evaluated
Physical Symptoms of Social Anxiety
These include:
Blushing
Sweating
Trembling
Racing heart
Dry mouth or throat
Difficulty swallowing
Facial twitches or muscle tension
Intense fear or panic
Even though the person knows their reaction may be irrational, they still experience it with full intensity.
How to Cope with Social Anxiety
While therapy—especially CBT (Cognitive Behavioural Therapy)—is often the most effective treatment, there are a few exercises and strategies you can try on your own to manage symptoms:
1. Mindfulness
Recognize that your fear response is coming from your anxiety—not the actual situation. Mindfulness helps you stay grounded in the present moment and break the cycle of fear.
2. Challenge Your Thoughts
Ask yourself:
Why does this situation feel threatening?
Is my fear based on facts or assumptions?
What’s the worst that could happen—and how likely is it, really?
Reframing your thoughts can help you break away from catastrophic thinking.
3. Desensitization
Gradually expose yourself to feared social situations. Start small—maybe initiate a casual conversation or share an idea in a meeting. Over time, the anxiety tied to those moments will begin to fade.
4. Lean on Friends
Supportive friends can boost your confidence and help you take safe, small steps outside your comfort zone. Share your fears and let them help you process them constructively.
5. Use Healthy Distractions
If anxiety spikes, try shifting your focus temporarily. Activities like:
Walking or light exercise
Listening to music
Journaling
Watching something light-hearted
can help calm your system and reduce emotional overwhelm.
It takes real courage to face social anxiety, but you don’t have to do it alone. Whether through therapy, lifestyle changes, or support systems, healing is possible.
