7 Signs You Might Have Social Anxiety, According to a Therapist
Do you feel like everyone else seems to have it all together, while you're struggling to keep your head above water? Do you avoid social situations because you're worried about how you'll come across? If so, then you might be dealing with social anxiety.
What is social anxiety disorder?
Social anxiety disorder (SAD), also known as social phobia, is an intense fear of social situations that can cause a great deal of distress and interfere with your ability to live a normal life. It's more than just being a little shy or feeling nervous before giving a presentation; it's an overwhelming feeling of apprehension and dread that can be extremely debilitating.
While it's normal to feel some anxiety in social situations, if you have SAD, the fear is much more severe and can be triggered by even everyday activities such as going to the grocery store or making small talk with a coworker.
Social anxiety affects many women and can make everyday life very difficult. Thankfully, there are ways to deal with social anxiety disorder.
Keep in mind that everyone experiences these symptoms differently, so if you identify with several of them, it doesn't necessarily mean that you have social anxiety disorder. However, if your quality of life is being significantly impacted by your fear of socializing, it might be time to seek professional help.
If you're not sure whether you have social anxiety or just nerves, here are seven signs that may indicate it's more than just stage fright.
1. You're constantly worrying about what other people think of you
If you're constantly worrying about how you come across to others or what they think of you, then it's likely that you have social anxiety. Fear of judgment is common and it can dictate our behavior. This fear can prevent you from fully enjoying your life and participating in activities that you love, thinking someone else will have a problem with those choices.
Sometimes this fear is rational, such as when you're meeting someone new or giving a presentation at work. However, often this fear is completely unfounded and based on your own insecurities.
2. You avoid social situations
Another sign that you might have social anxiety is if you find yourself avoiding social situations. This might mean skipping parties for your cousin’s son, avoiding work functions like it’s a full time job, or steering clear of any event where you'll have to interact with people.
We get it: we love people, and we hate them too. We want to be alone and yet, are lonely. Of course, there are times when we all need a break from socializing.
This is not the same. If you're avoiding social situations altogether because of how anxious they make you feel, then it's likely that you have social anxiety.
Related: Top 5 Habits of Women With Anxiety
3. You're always worried about saying or doing the wrong thing
If you're constantly worried about saying or doing the wrong thing in social situations, then it's a sign that you might have social anxiety. This fear can make it difficult to relax and enjoy yourself in social situations.
It can also lead to "safety behaviors" such as avoiding eye contact, staying away from certain topics of conversation, or holding back from fully engaging in social interactions. You may filter what you say at the company picnic for fear of being judged or you might be cautious at work during the weekly meeting for fear of upsetting your manager.
4. You get anxious when meeting new people
Meeting new people can be anxiety-inducing for everyone. If you find yourself getting extremely anxious or feeling panicky when meeting someone new, it's a sign that you might have social anxiety. You may want this new friend to like you, or this new person to find you attractive and exciting while on a date.
This fear can make it difficult to network or build new relationships. Sweaty armpits, a nervous stutter, or bouncy legs can make it feel impossible to have a comfortable experience, right? It can also make dating or going on first dates extremely difficult and stressful.
5. You have a hard time talking to people in authority
Do you get tongue-tied or feel like you can't think straight when talking to someone in a position of authority? Do you struggle to feel confident in what you think and say to your boss, principal, and/or parent? If so, then it's a sign that you might have social anxiety.
This fear can make it difficult to speak up at work or in class, which can impact your career or grades. It can also make it hard to ask for help or assert yourself in professional or academic situations.
6. You avoid eye contact
Eye contact is an important part of communication, and if you have social anxiety, you might find yourself avoiding it. Eye contact comes from a place of inner confidence and esteem. Looking at others too can draw unwanted attention. So may reasons to be anxious about it! This can make social interactions more difficult and can come across as rude or aloof.
It can also be a sign that you're feeling anxious or uncomfortable in the situation. If you find yourself avoiding eye contact, it's a good idea to take a step back and assess how you're feeling in the situation pending who you are with and what you are doing.
7. You might experience physical symptoms
Physical symptoms are common in social anxiety, and they can range from mild to severe. These symptoms might include sweating, racing heart, trembling, blushing, or feeling like you're going to faint or vomit. They can decrease in minutes or last for hours.
These physical symptoms can be extremely embarrassing and can make social situations even more difficult, perhaps something you are fearful of when out in public or even with friends. If you're experiencing physical symptoms of social anxiety, it's important to seek help from a qualified mental health professional.
What can you do about social anxiety?
If you think you might have social anxiety, there are a few things you can do to ease your symptoms.
First, it's important to understand that social anxiety is very real and common. There is no need to feel ashamed or embarrassed about seeking help to learn more about how it manifests in your life. Many of us, especially since the global pandemic, have felt nervous to step into a crowded grocery store or struggled to feel calm and comfortable at a restaurant grabbing beers with friends. Perhaps that event exacerbated fears you already have and/or didn’t know about.
Second, consider meeting with a mental health professional to discuss your symptoms and develop a treatment plan. Together, you can work to learn what triggers that anxiety and find clever ways to manage it. You can absolutely gain your power back, allowing you to feel confident when at Thanksgiving dinner with family or less overwhelmed at your stressful job.
Cognitive-behavioral therapy (CBT) is an effective treatment for social anxiety. CBT can help you to identify and change the negative thoughts and behaviors that are contributing to your social anxiety.
Finally, self-care is important for managing social anxiety. Be sure to take care of yourself emotionally and physically. You can do this by surrounding yourself with safe and trustworthy people, moving your body and drinking water daily, and journaling.
Find a therapist for your anxiety with The Sassy Shrink
If you're struggling with social anxiety, The Sassy Shrink can help. We offer online therapy and coaching services for women.
As a qualified therapist, I can provide you with the support and guidance you need to manage your social anxiety. I can also help you to develop healthy coping mechanisms and build self-confidence.
Book a consultation today to learn how we can help you overcome your social anxiety and live a more fulfilling life.
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