What is it like to experience social anxiety?

Experiencing social anxiety can be challenging and distressing for those who live with it. Social anxiety, also known as social phobia, is a mental health condition characterised by an intense fear of social situations and a strong desire to avoid them.

What it's like to experience social anxiety:

 1. Fear of Judgment: People with social anxiety often have an overwhelming fear of being judged or negatively evaluated by others. They may worry about saying or doing something embarrassing while interfering with others.

2. Physical Symptoms: Social anxiety can cause physical symptoms such as sweating, trembling, blushing, rapid heartbeat, nausea, and muscle tension. These symptoms can be uncomfortable and can cause a lot of stress.

 3. Avoidance Behaviour: People with social anxiety tend to avoid social situations whenever possible. This can lead to a limited social life and difficulty in forming relationships, both in personal and professional way.

4. Excessive Self-Criticism: Those with social anxiety often engage in negative self-talk and self-criticism. They may overthink social interactions in their minds, focusing on perceived mistakes or embarrassing moments.

5. Difficulty Initiating or Maintaining Conversations: Initiating conversations and keeping them going can be challenging for individuals with social anxiety. They may fear running out of things to say or appearing awkward.

 6. Physical Discomfort: Social anxiety can be physically uncomfortable, with symptoms like a tight chest, shortness of breath, or a feeling of "butterflies" in the stomach.

 7. Performance Anxiety: Social anxiety can extend to situations where an individual needs to present/perform in front of others, such as public speaking, giving presentations, or performing on stage. This can be particularly distressing.

 8. Impact on Daily Life: Social anxiety can significantly impact one's daily life, from difficulty attending social gatherings to problems at work or school due to avoidance behaviour or anxiety-related performance issues.

 9. Isolation and Loneliness: Ongoing avoidance of social situations can lead to isolation and feelings of loneliness, which can further exacerbate the condition.

10. Treatment for social anxiety: There is no ‘cure’, but therapy and meditation help a lot in order to overpass this condition. Family’s and friend's support can also play a crucial role in treating social anxiety as it may provide encouragement and help others understand how it is like to experience this kind of condition.





Overcoming social anxiety can be challenging, but with time and effort, it is possible to manage and even reduce its impact on your life. Here are some steps and strategies that can help:



1. Educate Yourself: The first step to take is to try and understand what social anxiety is and how it can affect you. Learn the symptoms and triggers of it.

 2. Seek Professional Help: A therapist or a counsellor, who specialises in anxiety disorders can help you by providing guidance and strategies.

 3. Relaxation Techniques: Practicing relaxation techniques like deep breathing, progressive muscle relaxation, or mindfulness meditation can help reduce anxiety and help you with controlling it.

4. Set Realistic Goals: Instead of aiming to eliminate all anxiety, set achievable goals for yourself in social situations. Celebrate small victories along the way.

 5. Self-Compassion: Be kind to yourself. Understand that everyone makes mistakes and has moments of social awkwardness. Don't be too critical with yourself.

6. Lifestyle Changes: Regular exercise, a balanced diet, and good sleeping schedule can all have a positive impact on your mental well-being. Avoiding excessive caffeine and alcohol can also help reduce anxiety.

7. Support System: Talk to friends and family about your social anxiety. Having a support system can provide understanding and encouragement.  

8. Practice: The more you practice social interactions, the more comfortable you may become. A step at a time can help overpass this condition. Small, low-pressure situations and gradually work your way up.

9. Challenge Negative Thoughts: When you catch yourself thinking negatively about social situations or yourself, challenge those thoughts. Ask yourself if they are based on facts or distorted beliefs.

10. Visualisation: Imagine yourself in social situations feeling calm and confident. Visualisation can help rewire your brain to respond differently to social triggers.

11.Keep a Journal: Write about your social experiences, including how you feel about it, your thoughts and outcomes. This can help you identify patterns and track your progress.



Remember that your anxiety does not control you.

Be gentle with yourself, you are doing the best you can.