Tag: Social Anxiety

By Conner Keys, Content Team Academic

Social anxiety disorder (SAD) is a fairly common anxiety disorder that is characterised by feelings of intense anxiety and fear. The NHS describes it as ‘a long-term and overwhelming fear of social situations’ (NHS, 2023). Research has shown that SAD has a lifetime prevalence of 12.1% (Kessler, et al., 2005).

Symptoms–

There is no one cause of social anxiety. It is a very personal disorder, and various factors can contribute to its development. Such factors may include:

• Emotional, physical, or other kinds of abuse,

• Genetics,

• Hormones,

• Negative interactions with peers and/or family,

• Social demands,

• Trauma.

Due to these potential causes, social anxiety can be a symptom of other psychological disorders, e.g., PTSD, major depression, and agoraphobia.

Typically, SAD develops in childhood and teenage years. Research found that among those seeking treatment, ‘the median age of onset is in the early to mid-teens’ (National Collaborating Centre for Mental Health, 2013). However, this isn’t to say that SAD can’t still emerge later in life.

Effects–

Although people with this disorder describe physical symptoms such as nausea/vomiting, dizziness, and trouble breathing, alongside the more well-known emotional symptoms, the disorder is often dismissed as mere ‘shyness’. This, however, is clearly not the case: SAD can be extremely distressing. One individual admitted that ‘the thought of leaving the house most days fills me with dread and nausea’, (Taryn, 2023). Due to such symptoms, Social Anxiety Disorder can make daily tasks seem impossible and inconceivable, for example, going to the shops. This is a task many of us don’t think too much about, however, someone with SAD may not be able to complete this action, as they fear things such as how other shoppers may perceive them, and having to talk to the cashier. Additionally, it is likely for them to be consumed by thoughts including, ‘what if I say the wrong thing?’, or ‘what if I am judged for what I’m buying?’, which stops them from going.

Going to the shops isn’t the only thing that Social Anxiety Disorder can inhibit. A major problem with SAD in younger people is that it greatly affects their education, whether it’s that they just don’t attend, or attend but can’t concentrate enough to study, or any other way an individual might feel isolated in an educational setting. Van Ameringen, et al., (2003) found evidence that ‘young people with anxiety disorders, and perhaps especially social phobia, are at great risk for leaving school prematurely’. Further evidence of SAD affecting education is displayed in a study titled: ‘Much more than just shyness: the impact of social anxiety disorder on educational performance across the lifespan’. This study followed a cohort of individuals born in Sweden between 1st January 1973 and 31st December 1977, up until 31st December 2013. The observation found that ‘individuals with a diagnosis of SAD were significantly less likely to pass all subjects in the last year of compulsory education’, more specifically these individuals had ‘67%, 56% and 67% lower odds of passing the core subjects (Swedish, English, and mathematics, respectively)’, (Vilaplana-Pérez, et al., 2020). Furthermore, the observational study showed the greatest impairment on education level was finishing upper secondary school, with individuals with SAD having ‘81% lower odds of achieving this milestone’ (Vilaplana-Pérez, et al., 2020).

However, it is not just in an academic sense that SAD affects education. In 2012, a study on the impact of social anxiety on student learning and well-being was conducted. Across 2 universities, 787 students completed an online survey related to three areas that are often used to assess social anxiety: performance fears, social interaction, and avoidance behaviour (Russell & Topham, 2012). The findings showed that ‘students believed their learning and performance in the classroom was affected by associated thought-blocking, excessive self-focused attention, and physical effects such as blushing and stammering’ (Russell & Topham, 2012). Alongside academic impact, SAD can affect education through social aspects. For example, one person has written: ‘The strain of all this [difficulty socialising with flatmates] had an effect on my university work. I become more and more stressed and found it increasingly hard to concentrate.’ (Max, 2015).

The question is, what can we do to help?

Treatment–

Medical:

One main clinical treatment method for SAD is Psychotherapy.

Cognitive Behavioural Therapy (CBT) is thought to be the most effective psychotherapy for anxiety disorders. CBT is a type of talking therapy that helps you manage your problems by focussing on how your ‘thoughts, beliefs and attitudes affect your feelings and actions.’ (Mind, 2024). Essentially, CBT aims to change the way you think and behave.

Within Education:

This article has been about SAD in relation to education, so what can we do within education to help?

One of the main things we can do is promote early detection. If we can detect social anxiety in its early stages, we may be able to better help someone through their struggles and educational journey to ‘beat’ the statistics. The best way of doing this is to educate school staff members, and even peers, on how to recognise Social Anxiety Disorder, so that when they come across it, or feel they themselves are struggling with it, they will be able to help.

Another step to take is to facilitate referrals to appropriate and helpful mental health services. Although a lot of schools provide spaces where students can express their concerns and emotions, it is important that those struggling with SAD (and any other mental health condition) to be granted access to services that specialise in mental health conditions. For example, school staff could assist with booking GP appointments, and give any information they feel will help the GP understand what the individual is going through.

The most important thing to remember, if you’re grappling with SAD, is that it can get better. With the right help you can achieve what sometimes feels impossible, even if that’s something as simple as getting out of bed in the morning.

References

Higuera, V. & Caplan, E., 2022. Social Anxiety Disorder Treatment Options. [Online]
Available at: https://www.healthline.com/health/anxiety/social-anxiety-treatment
[Accessed 21 October 2024].

Kessler, R. et al., 2005. Lifetime prevalence and age-of-onset distributions’ of DSM-IV disorders in the national comorbidity survey replication. Archives of general psychiatry, June, 62(6), pp. 593-602.

Max, 2015. Confronting my social anxiety at university. [Online]
Available at: https://www.mind.org.uk/information-support/your-stories/confronting-my-social-anxiety-at-university/

Mind, 2024. Cognitive Behavioural Therapy (CBT). [Online]
Available at: https://www.mind.org.uk/information-support/drugs-and-treatments/talking-therapy-and-counselling/cognitive-behavioural-therapy-cbt/
[Accessed 21 October 2024].

National Collaborating Centre for Mental Health, 2013. Social Anxiety Disorder. In: Social Anxiety DIsorder: Recognition, Assessment and Treatment. s.l.:The British Psychological society; The Royal College of Psychiatrists, pp. 15-27.

NHS, 2023. Social anxiety (social phobia). [Online]
Available at: https://www.nhs.uk/mental-health/conditions/social-anxiety/

Russell, G. & Topham, P., 2012. The impact of social anxiety on student learning and well-being in higher education. Journal of Mental Health, 21(4), pp. 375-385.

Taryn, 2023. What social anxiety feels like for me. [Online]
Available at: https://www.youngminds.org.uk/young-person/blog/what-social-anxiety-feels-like-for-me/

Van Ameringen, M., Mancini, C. & Farvolden, P., 2003. The impact of anxiety disorders on educational achievement. Journal of Anxiety Disorders, 17(5), pp. 561-571.

Vilaplana-Pérez, A. et al., 2020. Much more than just shyness: the impact of social anxiety disorder on educational performance across the lifespan. Psychological Medicine, 51(5), pp. 861-869.

By Mohammed Adil Sethi, Content Team Academic.

Introduction

Millions of people throughout the United Kingdom suffer with social anxiety, something that is characterised by an overwhelming dread of social settings. It refers to a crippling fear of being scrutinised, or the feeling of being embarrassed, in front of other people, which then frequently results in avoidance tactics. According to research, social anxiety affects seven percent of people throughout the United Kingdom at some time in their life, therefore being among one of the most common mental health conditions. Since social anxiety severely lowers someone’s overall quality of life, restricting their social, intellectual, as well as professional choices, it is imperative to recognise and treat social anxiety. Society can lessen the stigma attached to social nervousness by increasing awareness, whilst giving encouragement, allowing those to get the care they need, and to be able to enjoy a more satisfying lifestyle (Budd, 2024).

Causes of Social Anxiety

A person’s social anxiety may result through a confluence of psychological, environmental, and hereditary factors. Given its genetic tendency for running in households, a component of inheritance may therefore be involved. Social anxiety may develop from a variety of environmental factors, including traumatizing social situations, an excessively circumspect or judgmental parenting approach, as well as an absence of social engagement. Social anxiety is frequently connected psychologically to factors including adverse behavioral patterns, excessive fear reactions, as well as inadequate self-worth. According to some cognitive-behavioral concepts, people who experience social anxiety can interpret social risks incorrectly, which causes them to experience excessive dread while avoiding social interactions (Kilford et al., 2024).

Symptoms and Diagnosis

Many symptoms, such as severe dread of social circumstances, an overactive concern with not being acknowledged in social settings, specific fears in relation to being rejected in social situations, are indicative during social anxiety. Emotional states are frequently accompanied by physical symptoms, including perspiration, shaking, fast pulse, nausea, and vertigo. In addition, those who are affected could find it challenging to communicate, to look someone in the eye, or to interact in social gatherings. Mental health practitioners usually use specific criteria found throughout the DSM-5 to diagnose social anxiety. Evaluation of the length and intensity of sensations is necessary for the evaluation, especially where the anxiety substantially impairs day-to-day functioning. To diagnose the prevalence and severity underlying social anxiety, therapists may employ cognitive examinations, self-reported information surveys, as well as controlled discussions (Mind UK, 2024).

Impact on Daily Life

Social anxiety has a major influence on day-to-day living, especially in interpersonal relationships. People find it difficult to keep up intimate relationships with acquaintances, relatives, and spouses, because they are afraid of other people, and worry about the consequences of being judged. Thoughts that they are isolated and alone may result from this. According to reports, forming and maintaining connections may be difficult for many people with social anxiousness, which can negatively impact their psychological state.

Social anxiety may hamper one’s ability to function academically, and professionally, in both employment and school settings. Those impacted may refrain from taking part in talks, speeches, or collaborative tasks, which could impede their ability to advance in their careers, or further their studies. Physical health is also negatively impacted by persistent social anxiety. Long-term anxiety can cause digestive disorders, as well as migraines. Furthermore, social anxiety-related stress raises the possibility of cardiovascular diseases, raising the significance of promptly identifying and treating the disorder (Pavlova et al., 2024).

Treatment and Management

A mix of counselling, as well as self-help techniques, is used to manage social anxiety disorders. The best way includes Cognitive Behavioural Therapy, which focuses on altering unfavourable thinking habits, and thinking processes connected to social anxiety. A characteristic of cognitive behavioural therapy, called Immersion Therapy, contributes to people approaching interactions with others more comfortably as time goes on, hence decreasing anxiety. Additional treatment options, which include mindfulness-based methods, can also help with anxiety management (Winter et al., 2023).

Self-help techniques are essential for controlling anxiety about social situations. Deep breath exercises, confronting unfavourable ideas, easing oneself into social settings that one fears, leading an active existence, with consistent physical activity, along with an appropriate diet, are some important strategies. Attending workshops, or establishing community organisations, can assist with making a contribution to feeling more confident while minimising anxiety (Mechler et al., 2024).

Coping Strategies

Using routines that lessen anxieties, and foster resilience, is part of overcoming social anxiety. Developing a regimen that includes regular exercise, such as yoga or walking, might help lower stress levels. Regularly engaging in gradual muscle loosening, through exercise, or deep breathing practices, can also help to soothe the circulatory system. Keeping journals to monitor performance, as well as your emotional response to social situations, can yield valuable insights, whilst encouraging optimistic thinking. Having support networks is crucial for controlling social anxiety. It is simpler to handle social issues where there is psychological help and support from relatives, close companions, or from group therapy. Open communication about difficulties can improve bonds between people, as well as lessen sentiments of loneliness (Tse et al., 2023).

Strategies for concentration and unwinding, such as meditating with imagery visualisation, is often quite effective in managing anxiety. Continuous meditation encourages a calm and collected mental sharpness. Mindfulness training helps people stay in the moment, along with reducing frequent overanalysing. Incorporating these routines in everyday situations promotes a more composed, balanced attitude toward personal relationships (Anxiety UK, 2024).

Real-Life Stories

Accounts from everyday life of people who have dealt with social anxiety, show the path from hardship to resiliency. A particular individual includes Ellie, an occupational therapist from London, who turned to CBT for assistance, after several years of social distancing. Ellie gained the ability to confront her unfavourable opinions, and she progressively exposed herself in the face of her fears, with the help provided by her psychotherapist. She now handles social situations with assurance, along with having now noticed positive changes throughout her career as a result (Zhang et al, 2024).

Professional viewpoints stress how important it is to ask for assistance. Oxford University psychotherapist, Dr. Lucy Bowes, states that curing social anxiety requires prompt treatment. She emphasises ‘Helping Hands Networks’, along with treatments like Cognitive Behavioural Therapy, can significantly enhance results. Famous psychotherapist, Professor Paul Gilbert, also emphasises the importance of compassion-focused treatment, in assisting people in growing towards oneself, compassion along with lowering the guilt that comes with anxiety about social situations. These illustrations, and professional opinions, show that anxiety concerning social situations management can be managed through the correct assistance (Masters, 2024).

Conclusion

A lot of individuals throughout the United Kingdom suffer from social anxiety, which is a prevalent but treatable ailment. It is triggered by a confluence of psychological, environmental, as well as hereditary variables. It can have a negative effect on one’s physical health, how we connect to others, along with job prospects. But there is help available, from effective therapies, including prescription drugs, self-help initiatives techniques, to Cognitive Behavioural Therapy. Actual situations, experiences, and professional opinions, serve as a reminder that people with social anxiety disorders may reclaim their everyday lives, along with feeling in possession of their condition, when they agree to receive help. It is critical for anyone suffering from anxiety about social situations to keep in mind that improvement is achievable. It is a significant move to seek treatment, whether from a therapist or from community support. Many people have effectively dealt with their nervousness, and have proved to be capable of doing so, even if the process can prove difficult. Rehab is achievable, so it is important to hold onto a positive attitude, as well as practice self-compassion. One can conquer anxiety about social settings, to maintain an even more connected, self-assured lifestyle, with ongoing patience and dedication.

References

Anxiety UK, (2024). Welcome to Anxiety UK. Viewed 10th August 2024. https://www.anxietyuk.org.uk/

Budd, R., 2024. Isomorphic tensions and anxiety in UK social science doctoral provision. Policy Reviews in Higher Education, 8(1), pp.7-28. https://www.tandfonline.com/doi/full/10.1080/23322969.2023.2217512

Masters, K., (2024). Gender, Psychiatry, and Social Anxiety. In Feminist and Anti-Psychiatry Perspectives on ‘Social Anxiety Disorder’ The Socially Anxious Woman (pp. 29-87). Cham: Springer International Publishing. https://scholar.google.com/scholar?as_ylo=2023&q=Social+Anxiety+in+uk&hl=en&as_sdt=0,5#d=gs_qabs&t=1723319953520&u=%23p%3DIM_CVOsstskJ

Kilford, E.J., Foulkes, L. and Blakemore, S.J., (2024). Associations between age, social reward processing and social anxiety symptoms. Current Psychology, 43(5), pp.4305-4322. https://link.springer.com/article/10.1007/s12144-023-04551-y

Mind UK, (2024). Racism and mental health. Viewed 10th August 2024. https://www.mind.org.uk/

Mechler, J., Lindqvist, K., Magnusson, K., Ringström, A., Krafman, J.D., Alvinzi, P., Kassius, L., Sowa, J., Andersson, G. and Carlbring, P., (2024). Guided and unguided internet-delivered psychodynamic therapy for social anxiety disorder: A randomized controlled trial. Npj Mental Health Research, 3(1), p.21. https://www.nature.com/articles/s44184-024-00063-0

Pavlova, B., Warnock-Parkes, E., Alda, M., Uher, R. and Clark, D.M., (2024). Cognitive behavioral therapy for social anxiety disorder in people with bipolar disorder: a case series. International Journal of Bipolar Disorders, 12(1), p.1. https://journalbipolardisorders.springeropen.com/articles/10.1186/s40345-023-00321-8

Tse, Z.W.M., Emad, S., Hasan, M.K., Papathanasiou, I.V., Rehman, I.U. and Lee, K.Y., (2023). School-based cognitive-behavioral therapy for children and adolescents with social anxiety disorder and social anxiety symptoms: A systematic review. Plos one, 18(3), p.e0283329. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0283329

Winter, H.R., Norton, A.R., Burley, J.L. and Wootton, B.M., (2023). Remote cognitive behavior therapy for social anxiety disorder: a meta-analysis. Journal of Anxiety Disorders, p.102787. https://scholar.google.com/scholar?hl=en&as_sdt=0%2C5&as_ylo=2023&q=Social+Anxiety+and+CBT+in+uk&btnG=#d=gs_qabs&t=1723320440357&u=%23p%3DfJJl2jtS1cIJ

Zhang, J., Bakhir, N.B.M., Han, H. and Xu, Y., (2024). Quantitative And Qualitative Analysis Of Social Anxiety Disorder Treatment Methods: A Bibliometric Approach From The Perspective Of Cognitive Behavioral Theory. Educational Administration: Theory and Practice, 30(4), pp.190-202. https://scholar.google.com/scholar?hl=en&as_sdt=0%2C5&as_ylo=2023&q=Social+Anxiety+and+CBT+in+uk&btnG=#d=gs_qabs&t=1723320506126&u=%23p%3Dj5zcDiRLL4gJ

By Chaima Kenache, Content Team Contributor

For many young people anxiety is the byproduct of wanting to ‘fit in’ socially with others. Whether consciously or unconsciously, many of us have this innate desire to please or seem appealing to others. But why is this? Socially, why do the opinions of others, even strangers, mean so much?  The rise of social media platforms has exacerbated feelings of inadequacy and self-doubt within our population. A report by the ‘Pew Research Center’ revealed that 72% of young adults aged 18 to 29 use Instagram, with a significant portion of their time spent comparing themselves to others. Witnessing peer’s post their ‘perfect’ lives whilst garnering success and attention, may magnify our own insecurities and ignite this inferiority-complex where we see the need to compete and adjust our lives for the camera’s approval.

Social media can encourage individuals to hide behind a false version of themselves, to fit in with the ideal, even though for the most time, their ‘role models’ are faking as well, creating an endless cycle of self-doubt and anxiety of meeting the standard. In addition, the curated and glamorised nature of social media often presents an idealised version of reality, fostering unrealistic standards of beauty, success, and popularity. Consequently, individuals may experience heightened anxiety as they strive to measure up to these unattainable ideals, perpetuating a cycle of insecurity and dissatisfaction about themselves and their external image. 

School environments can also further reinforce feelings of anxiety and self-consciousness within individuals. An example of this is the teacher asking students to get into non-selected groups or pairs for an activity or project. This often can create a lot of fear and anxiety for those who do not recognise anyone in that specific class or environment. The fear of speaking up and getting rejected in front of those who you do not know very well can channel feelings of embarrassment, irritation and ultimately anxiety. In that brief, fleeting moment after the teacher has asked there class to get into groups, an individual needs to make a choice, either get up and ask to join a group and hope they say yes in order to avoid looking ‘lonely’ when everyone else inevitably finds a group or to stand their quietly hoping that no one has realised you’re working alone. As a student myself, a lot of the time the second option seems like the easier, safer option, yet by doing this, we are encouraging the avoidant behaviour , therefore increasing the likelihood of repetition in the future. This is because, in this scenario the joy of avoiding social rejection can act as a reward, so as a result we continue not asking to join to avoid feeling those negatively associated emotions of rejection and anxiety. (negative reinforcement)

Asking to join someone’s group can seem like the end of the world when internal morale is low, an individual may find it hard to remember that they’re not being attacked nor judged in this situation.

This same sort of fear is seen throughout the school experience, it could be a student not raising their hand in class, despite them knowing the correct answer or really struggling to understand something the teacher is explaining, it could be students behaving in a more disruptive and outlandish way to ‘impress’ and fit in with the ‘popular’ kids, it could be a student feeling insecure about the way they dress or a mark or disability. These are all different, individual scenarios, yet they all centre on one thing: The social approval of others and the fear of being rejected for being different, According to a study published in the ‘Journal of Abnormal Psychology’ researchers found that the fear of social rejection and the desire for social acceptance are significant predictors of anxiety disorders among young adults. The study, which surveyed over 1,000 participants, highlighted the detrimental effects of feeling disconnected or ostracised from social groups, such as not having a group to work with for a school activity/project. 

There are ways to avoid feeling the pressure to conform to social norms and ‘fit’ in with the rest. First and most importantly, having a good healthy relationship with yourself elevates you and helps you to put situations into an honest perspective- instead of catastrophising the pressure of reaching out and speaking to those you don’t know, having good self-esteem and confidence within yourself helps you to feel more comfortable talking to other people, since you’re not looking for any sort of social approval and therefore social rejection doesn’t faze you nearly in the same way.

Moreover, seeking out like-minded individuals or communities where we can feel accepted and valued can provide a supportive social network. These individuals can be found in family members, teachers, clubs or in finding a good branch (if we do not already have that) of friends whose morals align with ours, allowing us to be ourselves unapologetically. Engaging in open and honest communication with others and expressing feelings of insecurity or exclusion can also help bridge social divides and foster empathy and understanding. Finally, practising self-compassion and acknowledging that feelings of not fitting in are common and transient can help individuals navigate through moments of uncertainty with greater resilience and perspective.

by Chaima Kenache, Content Team Contributor

Holidays have always been displayed as a time of joy and connection, whether that’s through advertisements or newsletters. It is clear that Christmas is supposed to be an enjoyed and an untroubled time for everybody who celebrates. Despite this, Christmas can often bring a unique set of tests and anxieties for individuals to overcome, this is often neglected by social media. These anxieties often rely on the unspoken societal expectations for perfection and the desire to create the perfect festive atmosphere for loved ones even when we may not have the means to do so financially. The overwhelming expectation of having an abundance of food and a beautifully decorated home is simply unachievable for some struggling with money matters. However, this can still leave Individuals feeling worthless and inferior to other’s for not being able to cope with the idealized and ‘perfect’ version of Christmas celebrations. Despite 1 in 4 Britons experiencing anxiety (or depression) during Christmas, this issue is not universally acknowledged. The pressure to afford extravagant gifts, decorate elaborately, and partake in costly activities reinforces the notion that anxiety over these “luxuries” is not the norm regardless of the amount of people struggling.  

Christmas is the most celebrated holiday globally so family gatherings and festivities in large groups are not only common but also expected. For those dealing with social anxiety, these events can be sources of immense stress. The fear of judgement, pressure to engage in small talk, and the discomfort of large crowds can turn what should be an enjoyable occasion into anxiety- inducing experiences. Once again, a large portion of feeling social anxiety during this period stems from this unrealistic expectation of perfection. You can feel anxiety over your ability to have good organization and planning skills (if you’re hosting) simultaneously whilst keeping an open mind to meeting new people and attending large scale events which for those struggling can be extremely difficult.  Many people suffering from social anxiety feel as though they must ‘step out of their comfort zone’ and although this could be beneficial, it shouldn’t be forced upon them. Moreover, those suffering should not feel pressured by societal expectations or norms to behave in a way that is uncomfortable just to ‘blend or fit in’ with the rest as to not stand out and be different.   

However, there are ways to try and limit the amount of anxiety those may feel during the holiday period. To mitigate holiday anxiety, practicing self-care is crucial. Setting realistic expectations and acknowledging the unattainability of perfection can alleviate pressure.  Prioritizing activities like proper sleep, taking breaks when overwhelmed, and practicing mindfulness exercises helps manage tension and anxiety. Budgeting and setting financial limits on materialistic aspects, such as gifts, are essential for maintaining lower stress levels. Clear communication and setting boundaries with friends and family contribute to a more manageable and enjoyable season.  

In conclusion, to uphold Christmas as a time of joy and connection for everyone, it is vital to recognise and address the tribulations and anxieties associated with it. By preserving in the face of anxiety and resisting societal pressures for perfection, we can foster a more inclusive and fulfilling holiday season as a community.