Social anxiety disorder or social phobia.

Many people get nervous or self-conscious on occasion, like when giving a speech or interviewing for a new job. But social anxiety disorder, or social phobia, is more than just shyness or occasional nerves. Social anxiety disorder involves intense fear of certain social situations—especially situations that are unfamiliar or in which you feel you’ll be watched or evaluated by others. These situations may be so frightening that you get anxious just thinking about them or go to great lengths to avoid them, disrupting your life in the process. Underlying social anxiety disorder is the fear of being scrutinized, judged, or embarrassed in public. You may be afraid that people will think badly of you or that you won’t measure up in comparison to others. And even though you probably realize that your fears of being judged are at least somewhat irrational and overblown, you still can’t help feeling anxious. But no matter how painfully shy you may be and no matter how bad the butterflies, you can learn to be comfortable in social situations and reclaim your life. Causes include: Common social anxiety triggers include: Meeting new people Making small talk Public speaking Performing on stage Being the center of attention Being watched while doing something Being teased or criticized Talking with “important” people or authority figures Being called on in class Going on a date Speaking up in a meeting Using public restrooms Taking exams Eating or drinking in public Making phone calls Attending parties or other social gatherings Symptoms include: Excessive self-consciousness and anxiety in everyday social situations Intense worry for days, weeks, or even months before an upcoming social situation Extreme fear of being watched or judged by others, especially people you don’t know Fear that you’ll act in ways that will embarrass or humiliate yourself Fear that others will notice that you’re nervous Physical signs and symptoms: Red face, or blushing Shortness of breath Upset stomach, nausea (i.e. butterflies) Trembling or shaking (including shaky voice) Racing heart or tightness in chest Sweating or hot flashes Feeling dizzy or faint Behavioral signs and symptoms: Avoiding social situations to a degree that limits your activities or disrupts your life Staying quiet or hiding in the background in order to escape notice and embarrassment A need to always bring a buddy along with you wherever you go Drinking before social situations in order to soothe your nerves Overcoming it: 1: Challenge negative thoughts. While it may seem like there’s nothing you can do about the symptoms of social anxiety disorder or social phobia, in reality, there are many things that can help. The first step is challenging your mentality. Social anxiety sufferers have negative thoughts and beliefs that contribute to their fears and anxiety. 2: Focus on others, not yourself. When we’re in a social situation that makes us nervous, many of us tend to get caught up in our anxious thoughts and feelings. You may be convinced that everyone is looking at you and judging you. Your focus is on your bodily sensations, hoping that by paying extra close attention you can better control them. But this excessive self-focus just makes you more aware of how nervous you’re feeling, triggering even more anxiety! It also prevents you from fully concentrating on the conversations around you or the performance you’re giving. 3: Learn to control your breathing. Many changes happen in your body when you become anxious. One of the first changes is that you begin to breathe quickly. Overbreathing (hyperventilation) throws off the balance of oxygen and carbon dioxide in your body—leading to more physical symptoms of anxiety, such as dizziness, a feeling of suffocation, increased heart rate, and muscle tension. Learning to slow your breathing down can help bring your physical symptoms of anxiety back under control. 4: Face your fears One of the most helpful things you can do to overcome social anxiety is to face the social situations you fear rather than avoid them. Avoidance keeps social anxiety disorder going. While avoiding nerve-wracking situations may help you feel better in the short term, it prevents you from becoming more comfortable in social situations and learning how to cope in the long term. In fact, the more you avoid a feared social situation, the more frightening it becomes. 5: Make an effort to be more social Actively seeking out supportive social environments is another effective way of challenging your fears and overcoming social anxiety. Have a quality time reading this guys and face your world with confidence.