11 Treatments For Social Anxiety Disorder
Do you experience a fear of meeting new people or avoiding social situations? If so, you're not alone. Social anxiety disorder, or social phobia, is something many people experience. According to the National Institute Of Mental Health, about 12.1% of U.S. adults experience a social anxiety disorder at some point in their lives. Learning more about the types of social anxiety and potential treatments may help those experiencing symptoms.
What is social anxiety?
According to the American Psychiatric Association's Diagnostic And Statistical Manual Of Mental Disorders, social anxiety disorder is diagnosed when a person has an intense fear of social situations. These situations can include social interactions, being observed, or performing in front of others. With social anxiety disorder, those feelings can be out of proportion to the threat of the actual situation. The anxiety must cause the person great distress and be chronic.
- A tendency toward extreme self-consciousness
- Preoccupation with the potential of being judged negatively
- Intense fear of talking to strangers
- A tendency to avoid new people and social situations
- Anxiety before and during social situations
- Replaying social scenarios in your head to identify any flaws in your interactions with others
- Experiencing and/or fear of experiencing physiological symptoms like sweating, stuttering, shaking, or panic attacks in social situations
Many risk factors—including genetics, a family member with the condition, environmental elements, the experience of adverse or traumatic events, and preexisting health conditions—may cause or contribute to a person developing social anxiety disorder. Meeting with a mental health care professional is usually required in order to receive a diagnosis of social anxiety disorder. They may ask you questions about your symptoms and perform or recommend a health examination to rule out any medical conditions that may be causing them.
If you are experiencing trauma, support is available. Please see our Get Help Now page for more resources.
Potential treatment options
There are many methods available to treat social anxiety disorder. The most common option is some type of talk therapy, sometimes in combination with medication, and adopting certain healthy lifestyle habits and coping mechanisms can be helpful as well. We’ll explore some of these here. Remember to meet with a qualified mental health care provider first if you’re experiencing symptoms of a mental health condition. They can help you figure out the best treatment for you if they diagnose social anxiety disorder or another condition.
Cognitive behavioral therapy
Cognitive behavioral therapy (CBT) is one of the most common therapy modalities for addressing a variety of mental health challenges—including most anxiety disorders. Its aim is to help a person recognize distorted thoughts and shift them in a healthier, more realistic direction. For social anxiety, the goal might be to evaluate and reframe negative thoughts about social situations.
CBT can also be conducted online, which can be particularly beneficial for individuals whose social anxiety symptoms may make it difficult for them to regularly attend in-person therapy appointments. One of many studies on the effects of online CBT on individuals with social anxiety suggests that they experienced a reduction in symptoms as a result of this treatment. This finding supports other research reflecting that online therapy may offer similar effectiveness to in-person therapy in many cases.
If you’re interested in seeking virtual therapy for social anxiety disorder treatment, you might consider a platform like BetterHelp. You can use it to get matched and then meet with a licensed therapist in a way that's most comfortable for you—via video call, phone call, and/or in-app messaging.
Interpersonal therapy
Interpersonal therapy is a three-phase intervention. The first phase usually involves identifying your interpersonal challenges. The second phase focuses on addressing these challenges, and the third phase involves discussing what's changed and planning for the future.
Interpersonal therapy can be done via several techniques, such as role-playing. As you and your therapist take on different roles in social situations, you can practice ways to handle your fears and learn better ways to communicate.
Psychodynamic therapy
Some research suggests that psychodynamic therapy can be as effective as CBT for treating social anxiety. Your therapist may help you put aside feelings of shame and avoid placing unrealistic demands on yourself. At the same time, they may encourage you to face social situations rather than avoid them, providing healthy coping mechanisms for the anxiety you may feel.
Prescription medications, such as selective serotonin reuptake inhibitors (SSRIs)
Certain medications may help alleviate some social anxiety symptoms, such as SSRIs, SNRIs, beta-blockers, benzodiazepines, and other anti-anxiety medications. If a qualified provider decides to prescribe medications like these, you’ll typically be advised to engage in some form of talk therapy as well. If you’re interested in exploring your options for medication, speak with a doctor or psychiatrist for more information.
Getting regular exercise
Research suggests that getting regular physical activity shows promise as a way to potentially reduce symptoms of social anxiety disorder and anxiety sensitivity. Similar findings have been uncovered for other types of anxiety disorders. Incorporating walks, bike rides, dance classes, or other forms of healthy movement into your regular routine could be a positive way to help lessen social anxiety symptoms.
Eating nutritious foods
Taking care to incorporate nutrient-dense foods into your eating patterns whenever possible might also help ease anxiety symptoms. One study on the topic suggests that habits like eating more fruits and vegetables, limiting fat and sugar, and getting plenty of omega-3 fatty acids, protein, zinc, magnesium, and probiotics might help reduce anxiety symptoms and improve cognitive functioning overall. Talk to a nutritionist before significantly altering your eating habits.
- Getting enough quality sleep
Good rest is important for many aspects of health, and research indicates that it may help with social anxiety as well. One reason is that sleep deprivation can significantly affect emotions. As a result, it could make a person more likely to reject social interaction as a result of feeling wary and hostile. While getting enough sleep typically isn’t a standalone treatment for a condition like social anxiety disorder, it could increase the effectiveness of other methods.
Managing stress
According to 2016 research on the topic, people with social anxiety disorder may display greater sensitivity to stress, which could exacerbate symptoms of the disorder. That’s one reason why learning healthy ways to manage stress may be particularly beneficial to those experiencing this or any other anxiety disorder. Techniques like progressive muscle relaxation exercises, breathing techniques, taking enough time for rest, and setting boundaries can all be helpful to this end.
- Avoid coping with substances
The symptoms of social anxiety disorder can be difficult to manage at times, but turning to self-medication through substance use is generally not recommended. The relief gained is typically temporary, and there’s the possibility of developing an unhealthy dependence on or misuse of a substance this way. Consider recent research that suggests that those who use substances like alcohol or recreational drugs to cope with symptoms of social anxiety may use more and may be more likely to face consequences for their use—particularly adolescents. Meeting with a therapist is one way to learn healthy coping mechanisms you can use when difficult symptoms arise.
If you are struggling with substance use, contact the SAMHSA National Helpline at (800) 662-4357 to receive support and resources. Support is available 24/7.
Engage in nourishing social connections when possible
As a 2021 report puts it, “Quality contact with other people serves as a reliable mood enhancement strategy.” A wealth of research indicates that social connection and support are likely vital for overall health and well-being—and paradoxical as it may seem, the same is typically true for those with social anxiety. It’s just about finding the right types of connections.
Spending time with those you’re already close to and who you know won’t judge you, such as family members, is typically a beneficial approach. Forming connections with others—even virtually—who live with social anxiety disorder could be worth considering as well, such as by joining a support group. As the same study concludes: “Anxiety about socializing does not preclude positive emotions while socializing.”
- Meet with a mental health professional
If you’re experiencing symptoms of a mental health condition like social anxiety disorder, it’s typically recommended that you start by meeting with a qualified mental health care provider like a therapist—either online or in person—for support and personalized treatment advice. They can help you learn more about your symptoms, show you healthy coping mechanisms, support you in sharpening your social skills, and give you advice on the treatment methods that may be right for your situation.
Takeaway
This condition is usually highly treatable. Typical options include cognitive behavioral therapy and medication, such as serotonin-norepinephrine reuptake inhibitors (SNRIs). Always consult your doctor or psychiatrist regarding medication questions.
It can be possible to overcome this disorder, especially if you seek support from a licensed mental health professional.
What triggers social anxiety?
This disorder may develop due to a combination of genetic and environmental factors. For example, if you have family with the condition, you may be more likely to develop it yourself.
How do I control my anxiety when talking?
Try to control your breathing and maintain a positive mindset to control nervousness when talking. You may also consider working with a licensed therapist to address the root of this condition.
How do I stop feeling anxious?
Management through therapy, medication, support groups, and lifestyle changes is often effective.
In many cases, this condition can be improved through cognitive behavioral therapy or other forms of talk therapy. Eating a healthy diet, getting regular exercise, and sleeping for seven to nine hours each night can also be helpful.
It’s often possible to treat social anxiety disorder without anti-anxiety medications. Cognitive behavioral therapy tends to be one of the most common and effective support options, and lifestyle changes can also make a difference for many mental health problems. Acceptance and commitment therapy may also be an option for people living with social or performance anxiety.
Do I have social anxiety, or am I just shy?
Shyness and this condition usually have a lot in common, but they may also have several differences, mainly pertaining to the intensity of the symptoms experienced.
For instance, someone who experiences shyness may feel nervous during social situations, but a person living with a mental health condition may be unable to sleep for days or weeks leading up to the situation due to persistent fear. They may continue to ruminate over interactions long after they’ve ended. They may also experience a variety of physical symptoms before, during, and after social situations.
In addition, someone who is shy may not feel shy around those with whom they have personal relationships, but someone with a mental health condition may still experience symptoms around family and friends, even to the point of having trouble making eye contact.
The level of avoidance, the intensity of the fear, and the impairment that symptoms have on a person’s life can determine whether they’re simply shy or have social anxiety disorder. A mental health specialist can determine whether you may be living with a mental health disorder.
According to a 2021 study, about 50% of those who undergo social anxiety treatment experience complete remission. Professionally treating this condition is usually the best way to address it, rather than resorting to unhealthy coping mechanisms like substance abuse and social withdrawal.
How long does this disorder last?
The experience of living with this disorder tends to differ from person to person. In general, the sooner you seek professional support, the sooner you may learn helpful coping skills and experience relief.
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