Mojza Blog
The ultimate guide to dealing with social anxiety
by Farheen Pervaiz | 08 october 2023
Worried about being judged or embarrassing yourself in front of people? Scared to interact with new people and be yourself? Don’t worry, we’ve got you covered! Social anxiety might seem like the most humiliating trait one could have, but it’s pretty normal and understandable. Are you having trouble exploring your problems? Well, this blog is the perfect guide for you!
What is Social Anxiety?
“Social Anxiety” is a term most of us have heard during everyday conversations, even though many of us don’t know how to break it down and understand the depth of this problem. For many around us, these two words might seem inconsequential but for someone dealing with social anxiety, it is a daunting challenge. So let’s break it down:
According to Oxford Languages, the term “social” is associated with anything related to the community or the society around us. Any relationship one has with human beings around him/her is related to the term in question. Examples of such relations vary from professionalism during working hours to casual conversation with your barista. The term “social” also refers to the way society depends on humans to function by communicating and interacting with one another every minute of the day.
Similarly, the word “anxious” is derived from anxiety; the feeling of worry, unease, nervousness, and uncertainty. This sort of mental distress is often caused by fear and apprehensiveness in humans. Another foundation for anxiousness is stress about upcoming events or the present; for example upcoming social gathering, an exam, or a business meeting.
In simple words, social anxiety is the fear ingrained in one’s brain that they are being judged, watched or scrutinized by people around them. This type of anxiety can manifest during social interactions, such as being at the front of the class during a presentation or even when ordering food from a local eatery. A socially anxious person feels like their every action is being viewed with judgment and the embarrassment leads to intense fear.
Symptoms
sweating
Immoderate sweating in areas such as your palms occurs as a response to your body’s reaction, especially to nervousness.
increase in heart rate
Fear, worry, or anxiety can cause fluctuation in the heartbeat which is often identified as throbbing of the pulse or palpitations.
nausea, weakness and lightheadedness
Stress can cause a drop in blood pressure which often causes socially anxious humans to feel digestion issues. Feeling low and faint is often noted.
avoidance of eye contact
Avoiding meeting eyes and blushing is a very common symptom of social anxiety that is caused by embarrassment and fear of judgement.
tremors and trembling
Shaking or trembling during situations such as presentations is a significant sign of social anxiety.
Causes
childhood trauma
Being bullied or humiliated through stages of one’s early life can cause fear of being judged in children and can make them self-conscious.
culture and expectations
Growing up in a high-pressure, fast-paced environment can cause stress and anxiety due to constant criticism and the feeling that one’s every action is being assessed.
domestic issues
Experiencing hostility and adversity can lead to social anxiety, as the person becomes more prone to thinking negatively.
evaluation and relationships
A person may become socially anxious due to distress caused by the fear of rejection and denial. It is also common for one to go way and beyond to influence their significant other with the best qualities in them, this can not only cause insecurity but also the question, “Am I good enough?” arises which causes anxiety.
Reducing social anxiety
understand yourself and your issues
It is important to understand that you come first, realize the gravity of your problems and accept it as normal. Try to make yourself realize that social anxiety is very common and can be overcome, the embarrassment is short-term and everyone around is most likely to forget anything that happened 20 minutes ago.
realism
Think realistically, try to live in the moment without thinking about the opinions of the others around you. This will allow you to achieve your day-to-day tasks easily and quickly. Living in the present also allows you to enjoy your life fully without being swayed by other’s judgements.
exposure therapy
Desensitization therapy allows you to be gradually exposed to situations that you find stressful or difficult to contribute to. This allows you to gradually be at ease with the situation as the seemingly great problems become inconsequential.
health
Keep your system as healthy as possible, and maintain a proper diet and sleeping schedule to allow you to function properly. Seeking guidance from a dietitian can also turn out to be in favour of your routine. Moreover, prioritize healthy relationships, especially those that support and care for you the way you need.
In the battle against social anxiety, know that you’re not alone. It’s a common struggle, but it can be overcome. Start by understanding yourself and acknowledging that social anxiety is a common occurrence. Live in the present moment, focus on your personal growth, and slowly face your fears. Your health should be your top priority, and don’t hesitate to seek help when needed. With time, patience, and self-compassion, you can overcome social anxiety and lead a fulfilling life. You’ve got this!
Acknowledgements
Author: Farheen Pervaiz
Proofreaders: Maryam Farhan and Maryam Attique
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Published: 08 October 2023
Last Updated: 08 October 2023
Written by Farheen Pervaiz