Struggling With Social Anxiety? Benefits Of Group Therapy
Social anxiety can manifest in various common forms and is not necessarily being unable to leave your home and interact with others. In fact, social anxiety can be mild, with a person who prefers to be alone or needs some alone time but does reasonably well in a group setting. Engaging in treatment options like exposure therapy or social anxiety groups may help alleviate symptoms and build confidence in maintaining eye contact and conversations with most people.
What is social anxiety disorder?
Clinical medicine defines social anxiety (or social phobia) as an intense and persistent fear of being judged or negatively evaluated by others. This fear may lead to feelings of inadequacy, inferiority, embarrassment, humiliation or self-consciousness.
Some people with social anxiety disorder will also experience depression. These feelings and the behaviors that go along with them can occur to varying degrees and can interfere with life in different ways. Social anxiety disorder occurs when these feelings start to become overwhelming, or the individual reaches a level where they are irrationally anxious in social situations. Talking with a licensed mental health professional like a counselor or psychologist can help you determine whether you may be experiencing social anxiety disorder.
Who has social anxiety disorder?
Social anxiety disorders is considered one of the most common of all anxiety disorders with a prevalence rate of 7%.
Specific vs. generalized social anxiety disorder
Social anxiety is typically described as either specific (also known as limited or discrete) or generalized. The Diagnostic and Statistical Manual of Mental Disorders (DSM-5) classifies specific and generalized social anxiety disorders in the same diagnostic category, but there are some qualitative differences between both.
In people with specific social anxiety disorder, their fear arises from distinct situations where they struggle with engaging positively with others socially. For example, a person may be able to engage in conversation without anxiety in most social situations unless they are asked to speak at a business meeting or talk about themselves personally.
Generalized social anxiety disorder is characterized by an individual experiencing anxiety with all forms of social situations. They may feel anxious, worried, indecisive, depressed, inferior, or embarrassed when thinking about different real life situations where they may have to interact with others, such as group participants or a family. In general, this form of anxiety is marked by consistent and intense anxiety that remains for an extended period. The situations that could affect someone and the symptoms they may experience can vary a great deal from one individual to the next.
Situations that may cause anxiety
For most people with social anxiety disorder, engaging in conversations or being around others may trigger anxiety and its symptoms. The most common forms of social interactions that can cause distress include:
Being introduced to someone new
Avoiding small talk or casual social settings
Being at the center of attention or having to give a presentation
Experiencing social encounters
Being watched while they engage in an activity
Forming or carrying on interpersonal relationships
Anticipating job interviews
Being teased or otherwise criticized
Each kind of feared situation mentioned (among others) may cause someone with social anxiety to feel afraid and exhibit behaviors such as avoiding eye contact or an inability to maintain conversation. These social interactions may also cause physiological effects and intense emotional distress as they struggle to relate to others.
Physiological effects of social anxiety disorder
The physiological effects of social anxiety disorder can occur in any combination and severity level. Individuals dealing with social anxiety may experience a racing heartbeat, intense fear, blushing, excessive sweating, dry mouth, trembling, difficulty swallowing, and twitching. In some cases, the fear of showing these signs when in a social setting will trigger the social anxiety. Each person experiences the physiological effects of anxiety symptoms differently. This means that it is important for you to pay attention to what your own body is telling you and identify if you are experiencing symptoms of social anxiety disorder. In general, these types of symptoms do not go away on their own but require therapeutic support.
Group therapy for social anxiety disorder
While the idea of joining group sessions may be intimidating for someone with social anxiety disorder, it allows them to face their fears in a safe, non-judgmental environment.
Therapy groups offer core benefits, such as the opportunity for participants to engage in role-playing, learning to maintain eye contact with another group participants, and practice social skills before confronting feared situations in their everyday lives. Cognitive behavioral group therapy, for example, is an evidence-based treatment that helps people living with social anxiety learn social skills in a supportive environment.
In cognitive-behavioral therapy (CBT), clients can learn the connections between their thoughts, feelings, and behaviors. Cognitive-behavioral group therapy takes both a cognitive and behavioral approach, allowing people to partake in cognitive therapy exercises and behavioral techniques to reduce social anxiety symptoms in a social anxiety group of peers.
Elements of group psychotherapy for social anxiety
But what is group therapy all about? Group therapy places a person in a room with others experiencing a similar situation. In these cases, an individual feels comfortable in knowing that other people in the room can understand the challenges of social anxiety. Group therapy for social anxiety disorder incorporates several different techniques, such as:
Exposure work
Exposure work is a cognitive-behavioral technique that involves gradually exposing an individual to feared thoughts, feelings and/or situations, which can decrease anxiety levels over time in a process called habituation. In group therapy, an exposure may be done through role play, where other people of the group simulate an anxiety-producing situation, such as asking someone on a date or having a group of people sing “Happy Birthday” in public. This technique can be effective in a cognitive-behavioral group, because the group format can allow groups to face their social fears, while also being around others who understand social anxiety.
Cognitive restructuring
This technique for therapy groups focuses on challenging unhelpful thought patterns that may be contributing to anxiety and adopting new ways of perceiving situations.
Homework assignments
Groups may be asked to engage in exposures in-between sessions and reflect on what they learned.
Group psychotherapy for social anxiety is intended to be a supportive environment for people who are looking for ways to reduce anxiety symptoms and learn how to overcome their fears and feel comfortable in their daily life. Each person in cognitive behavioral group therapy has similar goals in mind as you and are looking for solutions.
Getting the help you need
When seeking professional help, choose a therapist who understands social anxiety disorder and will provide you with strategies to reduce your anxiety while building social skills. A therapist who has worked directly with people with social anxiety disorder has the experience needed to provide appropriate feedback and advisement to help you make progress. Ideally, you will want to find someone who specializes in anxiety disorders.
You may also want to interview therapists who practice cognitive behavioral therapy treatment entirely online rather than one who will only practice in a traditional setting or in a local group. Online therapy allows you to remain in a place where you are most comfortable, your own home. Your home is a safe environment you are very familiar with. From there, it also allows you to schedule and attend treatment sessions easily to fit better with your life.
Also, like group therapy, online therapy tends to be more affordable than traditional, one-on-one sessions at a physical location. Therefore, if you have social anxiety, cognitive behavioral group therapy and online therapy are both extremely effective solutions for those who want assistance but at a more approachable price range. For example, a study showed the efficacy of online therapy for people who have social anxiety. Within a span of 12 sessions and a 3-month follow up, 24 participants found significant improvement in their social anxiety. Online individual therapy was also proven to be beneficial for people with depression, disabilities, and quality of life issues.
Lastly, you could also investigate support groups. Keep in mind this is not the same as group therapy treatment and may not be led by a licensed professional. A support group for social anxiety may have the same types of goals as group therapy with people living with a similar experience. When participating in a support group, people learn from one another and can give each other feedback through asking and answering common questions. While some people can still make progress, it is not the same as getting professional advice, treatment, and feedback from mental health counselors or therapists who are trained to help clients move past social anxiety.
How BetterHelp can support you
BetterHelp is a resource to help you find the support you need. You have the opportunity to find someone with whom you feel comfortable. Meeting in-person can present a challenge for many people with social anxiety disorder, especially when you are trying to manage stress and alleviate symptoms. Fortunately, there is social anxiety online therapy available for those who have this disorder. If group therapy is not for you then individual therapy is an appropriate option. Working with one of BetterHelp’s professionals can you develop strategies to improve the quality of your life, free from the restrictions of social anxiety and its impact on your self-expression.
Takeaway
Social anxiety can cause symptoms that deeply interfere with everyday life and lead to significant stress. It can arise due to various situations, such as upbringing or specific traumatic events, and can be managed with therapy focused on alleviating symptoms. Group therapy is particularly effective in allowing those with anxiety to roleplay social interactions in a safe environment.
If you are experiencing trauma, support is available. Please see our Get Help Now page for more resources.
How do I get rid of social anxiety in groups?
While you may not be able to “cure” social anxiety, there are evidence-based strategies that can help you manage your symptoms. For example, some therapists utilize exposure therapy for social anxiety, which involves progressive exposure to social situations that cause stress.
Other strategies, like deep breathing exercises, getting routine exercise, journaling, or brainstorming conversation starters before social events may help you manage your symptoms.
Where to meet other people with social anxiety?
There are many ways to connect with other individuals with social anxiety, such as joining a meetup group, trying group therapy, using dating apps, or joining a club/group for a hobby you’re interested in.
Social anxiety is very common, with more than 12% of people experiencing it at some point in their lives. So even if you don’t realize it, you likely already know some people who’ve experienced social anxiety.
What organizations help with social anxiety?
Some organizations focused on social anxiety include:
Andrew Kukes Foundation for Social Anxiety
Anxiety and Depression Association of America
Social Anxiety Association
National Alliance on Mental Illness
National Social Anxiety Center
Many of these organizations are nonprofits that provide educational materials and resources for people affected by social anxiety.
What type of therapy is best for social anxiety?
Psychotherapy, also called “talk therapy,” is considered a first-line treatment for individuals with social anxiety disorder. Common types of therapy for social anxiety include cognitive behavioral therapy (CBT) and acceptance and commitment therapy (ACT).
Cognitive behavioral therapy is a short-term, evidence-based treatment that’s shown to be particularly effective for individuals with social anxiety. Cognitive behavioral therapy sessions help people learn to reframe unhealthy thought patterns (called cognitive restructuring) and develop healthier coping mechanisms to manage symptoms.
For social anxiety, therapy sessions often incorporate exposure therapy to help clients learn confront their social fears instead of avoiding triggers.
What are the goals of group therapy for anxiety?
The goals of therapy, whether group psychotherapy or not, are generally to reduce symptom severity/frequency, improve quality of life, and support daily functioning. In helping you reach your goals, group therapy for social anxiety can have several benefits over individual therapy. For example:
The group setting can make social anxiety feel less isolating, reminding you that you’re not the only one who experiences these symptoms
Group members can suggest coping strategies that have worked for them
Your therapy group can help you practice anxiety cognitive exercises and get feedback in the moment
If your health insurance doesn’t cover therapy, group therapy can be significantly more affordable than individual therapy
Cognitive behavioral group therapy is an evidence-based treatment that can be very effective for social anxiety. Many people find that the group setting helps them feel less isolated, learn coping skills from other people with similar symptoms, and practice social skills in a safe environment.
What triggers social anxiety disorder?
Social anxiety disorder is associated with risk factors like a family history of anxiety, family conflict, abuse, bullying, low self-esteem, chronic stress, or a shy temperament. Triggers like rejection, humiliation, work/school stressors, negative social experiences, or conditions that make you self-conscious may worsen social anxiety.
As with many other disorders, it’s recommended that you seek help from a medical practitioner or mental health professional as soon as you notice symptoms of anxiety.
How do I fight my social anxiety?
There are several ways to challenge social anxiety, such as:
Challenge yourself to confront social situations, starting with small things like saying hi to your barista before trying things that are more anxiety-inducing (like public speaking)
Join a group for people with social anxiety to practice social skills
Share your symptoms with close friends or loved ones and ask if they can stick with you in social settings until you feel more comfortable
Show yourself compassion and practice self-care
Remind yourself that social anxiety is very common, and most people are thinking about themselves in social situations, rather than judging you
This is a non-extensive list of things that may help you manage social anxiety symptoms. If your symptoms cause you distress, interfere with your daily functioning, or lead to unhealthy coping strategies like avoidance, it’s a good idea to reach out to a cognitive behavioral therapist and/or medical practitioner.
What relieves social anxiety?
The most common approach to managing social anxiety disorder (SAD) is cognitive behavioral therapy (CBT), which is very effective for SAD. Other approaches, like pharmacotherapy (medications), can be used successfully when used on their own or in combination with talk therapy.
In addition to working with mental health professionals and/or doctors, there are many self-help strategies that can be effective. For example, you can solicit the help of friends or family to stick by your side in anxiety-inducing social settings, set social challenges for yourself (like striking up a conversation with a stranger every day), or practice deep-breathing exercises when you get overwhelmed.
How do you socialize with severe social anxiety?
If you have severe social anxiety, it can be helpful to start with small social challenges and work your way up to the things that cause you more anxiety. For example, you might start by smiling at someone or reading a book in a public space, before challenging yourself to make small talk with the grocery clerk, and eventually to speak up during a meeting or in a class.
How to talk to someone if you have social anxiety?
It can feel overwhelming to start a conversation with someone when you have social anxiety, but there are a few reminders that can make it easier:
Ask them questions: You might want to brainstorm some questions to ask beforehand.
Listen when they’re speaking: Many people find themselves thinking about how they’ll respond when someone is speaking to them. While it may be challenging, consider trying to actively listen to them and what they have to say instead.
Maintain eye contact: Challenge yourself to look at the person while they’re speaking.
Show that you’re engaged in the conversation: Nodding and asking them follow-up questions are a clear way to communicate that you care about what they have to say.
With practice, social skills can become easier and less anxiety-inducing. If you want more social practice in low-stakes environments, it may be a good idea to investigate group therapy for social anxiety.
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