Social anxiety disorder (SAD) is sometimes referred to as social phobia, which is a very common condition. However, this condition may be difficult to identify or even misunderstood as another mental health condition. People with SAD usually feel anxious or afraid when in a social situation. He may also show signs of this anxiety physically, for example by shaking, sweating, and blushing. If you are worried about yourself or a loved one who is suspected of having social anxiety, there are some common signs to look for.
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Method 1 of 6: Understanding SAD
Step 1. Understand the symptoms
Knowing some of the most common symptoms of SAD will help you identify the disease. People with SAD are very afraid of situations that might require them to meet strangers or be watched and watched by others. These situations include public speaking, presentation sessions, meeting new people, and interacting socially. People with SAD may respond to situations like these by:
- experiencing intense nervousness
- avoid related situations
- exhibiting physical symptoms of anxiety, such as flushing, shaking, or vomiting
Step 2. Distinguish common anxiety and social anxiety
Everyone will feel anxious sometimes. New situations or those that involve public speaking, interaction, or supervision by others may trigger some anxiety and fear. This is normal. These types of common anxiety help you prepare for a situation. Problems only occur when the fear and anxiety you feel is so great that it makes you incapable of dealing with a situation, being irrational, and/or running away and avoiding it.
- Common anxiety includes: nervousness in public, both when speaking and showing things; shyness or awkwardness when meeting strangers; discomfort when starting new conversations or social interactions.
- Social anxiety includes: extreme nervousness and fear of failure, physical symptoms such as sweating, shaking, and shortness of breath; negative thoughts about an appearance/event; excessive and overwhelming feelings of fear and terror when dealing with new people; high anxiety and the need to avoid it at all costs; and turning down invitations to social gatherings because you fear embarrassment or rejection.
Step 3. Consider the risk factors
Some people are at a higher risk of developing SAD based on experience, genetic factors, and personality. If you have one of these risk factors, it doesn't mean you definitely have it. However, you are at a higher risk of developing the condition SAD. If you do have SAD, studying your risk factors can help you understand the cause.
- Bullying. Trauma or a history of childhood humiliation, such as bullying, can produce phobias and fears in social contexts. In addition, feelings of not getting along with friends can also trigger social anxiety.
- hereditary factors. Growing up with parents who also show signs of social phobia. Often, parents who often have difficulty dealing with situations in their environment – so they avoid social events – will result in the development of limited social skills and avoidant behavior in their children.
- Shame. Shyness relates to a person's personality and is not a disorder. However, many people who suffer from social anxiety are also shy. However, remember that social anxiety is much worse than “normal” anxiety. Shy people don't suffer in the same way as those with social anxiety disorder.
Step 4. Learn the relationship between SAD and other mental health problems
Some of these problems are related to SAD, while others may be caused or exacerbated by SAD. You should study all other mental health issues, which may be misunderstood as SAD, or related to them.
- SAD and panic disorder. Panic disorder refers to a person who exhibits a physical reaction to anxiety in a similar way to a heart attack. SAD is different from panic disorder, but the two can occur together. One of the reasons the two disorders get mixed up is that people with panic disorder also often avoid social situations to prevent their attack symptoms from showing up around other people who may be watching and judging. People with SAD avoid social situations out of fear.
- SAD and depression. Depression is a common diagnosis that often coexists with SAD. This is because people with SAD tend to limit contact with other people. Thus, they feel alone and can experience depression.
- SAD and substance abuse. People with SAD are more likely to become alcoholics and use other substances. About 20% of them are addicted to alcohol. This may be because alcohol and drugs can reduce anxiety in various social situations.
Method 2 of 6: Recognizing SAD in Social Situations
Step 1. Pay attention to fear
Are you filled with dread at the thought of being noticed by others at a social event? This fear could stem from you receiving personal questions in front of people, or being invited to any social gathering. If you have SAD, this fear will dominate your mind and cause panic.
For example, if you have SAD, you will feel terrorized when a friend questions you in front of strangers
Step 2. Recognize when you think highly of yourself in a social situation
A common symptom of SAD is a feeling of self-centeredness, which governs how a person should interact with others. People with SAD are always afraid of embarrassing themselves or being rejected in some way. If you think highly of yourself when you're in a social situation, before interacting or speaking in public, you may have SAD.
For example, if you feel like you have nothing to say when discussing a subject you really enjoy, this may indicate that you have SAD. Instead of pitching your ideas and opinions, you may be obsessed with other things, for example that people might not like the way you dress, or they might think you're not smart
Step 3. Think about whether you really avoid social situations
Another common trait of a person with SAD is the avoidance of moments when they are forced to speak or interact in social situations. If you run away to avoid social interactions or public speaking, you may have SAD.
For example, if you were invited to a party but refused to go because you were anxious about meeting other people, you may have SAD
Step 4. Think about how often you remain silent during the discussion
People with SAD are usually quiet during discussions, because they are afraid to voice their thoughts and make other people unhappy. If you are often silent in conversations out of fear, this means you may have SAD.
For example, when you are discussing with other people, do you speak your opinion slowly or do you secretly try to run away and avoid eye contact?
Method 3 of 6: Recognizing SAD at Work or School
Step 1. Make a note of every time you start worrying about an upcoming event
People with SAD will worry about the speech they have to make or the social event they have to attend, several weeks before the event. This worry can trigger digestive problems, such as losing weight, and problems in sleeping habits. While it's normal to feel nervous the day before a speech, if you were anxious weeks in advance, you may have SAD.
For example, if you have to give a speech in two weeks and have written down what you want to say, you should feel quite prepared. However, people with SAD may stay awake at night worrying about their presentation for two weeks before they actually have to
Step 2. Think about how often you participate in classes or meetings
A sign of general social anxiety is a lack of willingness to participate in class or at meetings. This means you don't raise your hand to ask or answer a question, or choose to work on projects alone rather than in groups. People with SAD usually avoid group work because they are very worried about what their friends think of them.
For example, if you don't want to raise your hand to ask a question in class, even when you don't understand the material, this may be a sign of SAD
Step 3. Watch for signs of social anxiety
People with SAD usually show symptoms of physical and emotional anxiety. These physical symptoms can include a flushed face, sweating, shaking, shortness of breath, and numbness.
For example, if you were chosen to answer a question you were good at, but you blushed, started sweating, and had trouble breathing, you may have SAD
Step 4. Remember if you ever changed your opinion just to avoid voicing what's on your mind
People with SAD usually change opinions so they don't have to justify their thoughts through speaking. They want to avoid feeling alienated or interrogated at all costs.
For example, imagine you're working on a group project and someone comes up with an idea, but you have better suggestions. You may choose to use the other person's ideas (which are less efficient) simply because you don't want to be questioned and have to explain your own ideas to group members
Step 5. Think about how you feel about public speaking
People with SAD usually try to avoid presentations, speeches, and other public speaking moments that get people to notice them. Consider how you feel about these activities and how often you do what you can to avoid them.
In these cases, you may be thinking: what if I forget what I have prepared? What if I suddenly stop in the middle? What if my mind goes blank during the session? What will people think? They will laugh at me. I will embarrass myself
Method 4 of 6: Identifying SAD in Children
Step 1. Recognize that children can develop SAD
SAD usually appears in adolescence, but can also begin to develop during childhood. Like people with social phobia, those with SAD are so afraid of being judged or criticized that they try to find ways to avoid certain types of social situations. What is happening here is not just a "phase" or bad behavior.
Children with SAD may also make statements that express their fear. Some common examples include “what if statements” for example, What if I look silly? What if I say something wrong? What if I mess up everything?
Step 2. Distinguish SAD from shame in children
Similar to SAD in adolescents and adults, SAD in childhood speaks to more than just shyness. A child can get nervous in new situations, but after meeting them with the support of parents and friends, they will succeed. Children with SAD are not like this. They may avoid school, don't want to answer questions in class, avoid parties, etc.
- Children with SAD are also attacked by a fear of criticism from friends and adults. This fear is very strong and often interferes with daily activities, because they will do various things to avoid situations that trigger anxiety. Some children will cry, scream, hide, or do other things. Some also show physical reactions, such as shaking, sweating, and difficulty breathing. These symptoms must last more than six months before they can be considered signs of SAD.
- Commonly shy children may also try to avoid certain activities at times, or feel a little anxious about some situations, however, their anxiety is not as extreme or as long as other children with SAD. Shyness doesn't interfere with a child's happiness in the same way someone with SAD does.
- For example, a person with SAD may find it difficult to complete a book review assignment, but a shy child can still complete it when needed. A child with SAD may also refuse a task out of great fear, or even skip school to avoid it. This action may be misinterpreted as bad student behavior, but the real cause is fear.
Step 3. Observe how your child interacts with others
SAD will usually make children feel very uncomfortable, even filled with fear, to interact with other adults and children. Even simple conversations with relatives or playmates can result in crying, tantrums, or withdrawal.
- He may also express a fear of new people and not want to make new friends or go to social gatherings filled with strangers.
- Children may also refuse or try to avoid participating in events that involve other people, especially in large numbers, such as field trips, play meetings, or extracurricular activities.
- In severe cases, children may experience anxiety in simple social interactions, such as asking a friend for a pencil loan or answering a question asked by a shopkeeper. He may show symptoms of panic, such as heart palpitations, cold sweats, chest pain, tremors, nausea, shortness of breath, and dizziness.
Step 4. Ask the teacher about the child's performance
A child with SAD may have difficulty concentrating or participating in class because he or she is afraid of being judged or failing. Activities that require interaction or performance, such as giving speeches and speaking in front of the class, may not be possible.
Sometimes, SAD co-exists with other disorders, such as attention deficit/hyperactivity disorder (ADHD) or learning difficulties. Your child should be examined by a medical/mental health professional so that you know the exact problem and how to treat it
Step 5. Consider the challenges of identifying SAD in children
This can be difficult to do, as children may find it difficult to express feelings and act only in response to fear. A child with SAD may have behavioral issues or start skipping school to try to deal with it. In some children, the fear associated with SAD may even be expressed through anger or crying.
Step 6. Find out if the child is being bullied
Bullying may be the cause of your child's social anxiety, or it may be a factor that makes it worse. Since being a victim of bullying is a major risk factor for the development of social anxiety disorder, it's likely that your child has it. Speak to the child's teacher and all other parents who notice him or her around their friends. Do this to find out if your child is being bullied, then make a plan to stop it.
Method 5 of 6: Dealing with SAD
Step 1. Practice deep breathing
During times of stress, you may experience an increased heart rate, sweating, muscle tension, and often, difficulty breathing (shortness of breath). Deep breathing can help relieve these negative symptoms, by helping regulate the nervous system.
- Start by placing one hand on your cheek and the other on your stomach.
- Inhale deeply through your nostrils and count to 7 as you do so.
- Then, exhale through your mouth, counting to 7, while tightening your abdominal muscles to expel all the air.
- Repeat this process 5 times, averaging one breath for every 10 seconds.
Step 2. Stop negative thinking
Negative thoughts can make social anxiety worse, so you should stop yourself when you start thinking negative thoughts. The next time a thought like this comes up, don't go on. Stop and do a mind analysis to see the flaws.
- For example, your negative thoughts might say, "I'm going to embarrass myself in front of everyone while presenting this." If that's what you think, ask yourself this question, "Did I really know I would embarrass myself?" and “If I make a mistake, does this mean people will think I'm stupid?”
- Your answer to these questions should be “No,” because you never know what other people are thinking or doing. The most likely outcome is that you will do a good job and no one will think you are stupid.
Step 3. Take care of yourself
Taking care of yourself can help with social anxiety. Eating well, getting enough sleep, and exercising regularly can help you feel better mentally and physically. Make sure you eat well, get enough sleep, and exercise to stay fit.
- Eat a balanced diet that includes lots of fruits and vegetables, whole grains, and fat-free protein.
- Get 7-9 hours of sleep every night.
- Exercise for 30 minutes, three times a week.
- Limit caffeine and alcohol intake.
Step 4. Consider seeing a mental health therapist for help
Coping with severe anxiety alone can be difficult. If you or a loved one has SAD, consider seeking help from a mental health professional. He can help you identify the root of the problem and try to help.
Also consider joining a behavioral therapy group for people with social anxiety. Groups like this can help you develop self-confidence and learn cognitive behavioral techniques to improve your ability to handle difficult situations
Step 5. Ask your doctor about medication
Medication alone cannot cure social anxiety, but it can be useful in some situations. Some medications may be more effective than others for your situation, so make sure you see your doctor and discuss your symptoms and options.
Some common medications for SAD include: Benzodiazepines, eg Xanax; Beta Blockers, eg Inderal or tenormin; Monoamine Oxidase Inhibitors (MAOIs) eg Nardia; Selective Serotonin Reuptake Inhibitors (SSRIs) eg Prozac, Luvox, Zoloft, Paxil, Lexapro; Serotonin-Norepinephrine Reuptake Inhibitors (SNRIs) such as Effexor, Effexor XR, and Cymbalta
Method 6 of 6: Treating SAD in Children
Step 1. Learn why early treatment is important
The median age of onset of SAD is 13 years, but SAD can also appear in younger children. SAD is associated with the development of depression and substance abuse in adolescents. Therefore, you should seek medical advice immediately if your child is suspected of having SAD.
Step 2. Take the child to see a therapist
A therapist can be very useful in determining the source of your child's anxiety, so that it can help you deal with it. He can also help children through exposure therapy, which is by making children face their fears gradually in controlled situations.
- The therapist can also offer suggestions to help the child.
- Another popular treatment is cognitive-behavioral therapy (CBT), which can help children learn to identify negative and useless thought patterns.
- He or she can also suggest group therapy. Group therapy may be useful for your child, because by going through it, he or she knows that he or she is not alone and that there are other people who are also struggling with their fears.
- A family therapist can help provide support for your child and help him manage his anxiety. This type of therapy is especially useful when a child's anxiety is troubling family members.
Step 3. Support the child
If you are concerned that your child has SAD, seek professional support to support them. Avoid forcing your child to overcome shyness, for example by encouraging him to appear at an event or bringing him into social situations that trigger anxiety. Do what you can to help your child feel more comfortable in various social situations.
- Make sure you acknowledge his feelings.
- Show confidence as a role model. Appear relaxed in various social situations.
- Help children learn various social skills, for example by making friends, shaking hands, making complaints, etc.
Step 4. Help your child deal with his anxiety
If she has SAD, look for ways to help her deal with anxiety. There are several ways to do this. Some of these include teaching breathing techniques, the ability to reset negative thoughts, calming, and gently supporting.
- Teach your child to calm down by taking deep, slow breaths. Show him how and then instruct him to use this technique whenever he feels anxious.
- Help your child reset his negative thoughts. For example, if he says something like "I'm going to mess up my book review tomorrow!" Say something like, “If you practice well, you'll know the right way to present your report. You can definitely get good grades.”
- Provide pictures as calming cues for the child. For example, if he is very worried about his book review report, give him a small photo of yourself and instruct him to hold it near the top of the page. This way, he can pretend he's reading his book report to you.
- Provide gentle support instead of forcing your child to participate in activities that make him nervous. For example, if he is not comfortable playing games with other children, don't force him. However, if he chooses to participate, praise him slowly and generously when he is away from others.
Step 5. Don't just avoid stressful situations
While it may be tempting to protect your child from situations like these, you're actually only making their anxiety worse. It's better for your child to learn how to handle their responses to stressful everyday situations, with your support.
Remind your child that he has worked his way through other stressful situations in the past, and that he can do it again
Step 6. Ask your doctor about medication
If your child's anxiety is severe or doesn't improve, consider talking to your doctor about medications that might help. For some children, SSRIs may be effective in relieving the anxiety that arises as a result of SAD.
- SSRIs commonly prescribed for SAD in childhood include citalopram (Celexa), escitalopram (Lexapro), fluoxetine (Prozac), and paroxetine (Paxil).
- Venlafaxine HCI (Effexor) is another antidepressant that is often prescribed, but it includes an SNRI SNRI (serotonin and norepinephrine reuptake inhibitor).
Tips
- People with SAD also have trouble eating in front of other people, because they think these people may judge their food or the way they eat it.
- People with SAD have trouble calling people or leaving voice messages, for fear of sounding unintelligent/impressive.
