Social Anxiety Disorder (SAD) is not the same as sometimes feeling shy or nervous. Shyness is a normal, unavoidable part of everyone’s life. SAD is a diagnosable condition that affects roughly 12 percent of Americans. It can cause issues in most aspects of your life—from friendships to relationships to careers and beyond.
People with social anxiety may live in dread of being judged, embarrassed, or even watched. It causes them to avoid social situations for fear of being exposed as someone with SAD. The impact is persistent, but it doesn’t have to be the main narrative of your story.
Step One: Recognize the Signs
1. Avoidance
When SAD causes you to reflexively avoid social events and/or specific people, you often miss out on so many new experiences. Such behavior conditions your mind to see opting-out as its acceptable default setting. In addition, the more you avoid, the more likely you are to avoid.
2. Lack of Mindfulness
Worries transport us to the past and the future. Meanwhile, life happens in the present. SAD pulls you away from the present moment. This is yet another way that social anxiety deprives you of experiencing anything new or unique.
3. Imposter Syndrome
The fear of being judged creates the perception that you must deserve judgment. SAD makes you feel like a fraud or imposter. It’s an excuse for another source of worry: when will you finally be exposed and called out?
4. Friendships and Relationships Are Challenging
When you already feel so vulnerable, it can feel impossible to open up to anyone. However, without such intimacy, it can be difficult to sustain any kind of connection.
Step Two: Practical Self-Help
Educate Yourself
Diligently do your homework. Consult a wide variety of sources and make yourself an expert on SAD. Operating from a position of knowledge and power increases your likelihood of effectively managing the anxiety.
Keep a Journal
Monitor your triggers, responses, and solutions. Keep track of your progress. Perhaps most of all, express your feelings. Studies show that anxious thoughts can be eased by writing them down and shining a light on them.
Self-Care
An anxiety disorder of any kind loses some of its power when you take good care of yourself. This means creating and sticking to a daily self-care regimen. Such a routine might include practices like:
- Making healthy eating choices
- Keeping a steady sleep schedule
- Engaging in exercise and physical activity each day
- Developing relaxation techniques
Set Goals
Depending on the severity of the anxiety, set appropriate goals to slowly engage socially. Take calculated risks. Enlist help from trusted friends or family members. Use your journal to track these goals and the steps you take toward them.
Join a Support Group
You are not alone. SAD is common. Try connecting with others who understand your struggles. Encourage and coach each other. Celebrate victories. Offer support when things do go well.
Step Three: Talk to a Therapist
Once again, it’s crucial to keep in mind that Social Anxiety Disorder is a diagnosable mental health issue. Like any such condition, it is best addressed with the support of a professional. I have worked with many clients with varying degrees of social anxiety. Our weekly sessions are:
- A safe space where difficult topics can be openly discussed
- Where you can workshop and role-play and try new approaches
- Set goals and create a game plan to achieve them
- A source of valuable, life-changing information that empowers you
The road to recovery starts with a phone call and a free consultation. Why not reach out today to learn more? You deserve a life without SAD. Let’s make that happen for you.
