Struggling With Social Anxiety? Group Therapy Can Help
Medically Reviewed By Whitney White, MS. CMHC, NCC., LPC
We often think of social anxiety in the format of what we've seen on TV or in movies. We think of the people who are incapable of leaving their homes because their social anxiety is so bad or who hide in the dark, entirely alone. But social anxiety can take on several different forms. It can be extreme, like the versions we see on TV.But it can also be mild, with a person who prefers to be alone or needs some alone time but does reasonably well in groups. Or it can be anything in the middle between the two.
What Is Social Anxiety?
When we look at the clinical definition of social anxiety, it tells us that it's a fear of being judged or negatively evaluated by people outside of ourselves. It's a fear that then causes us to feel inadequate, inferior, embarrassed, humiliated, depressed, or self-conscious. These feelings and the behaviors that go along with them can occur to varying degrees, and they can interfere with someone's life in different ways.
When we start talking about social anxiety disorder, it 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?
It used to be that this disorder wasn't all that prevalent, but it has become increasingly so throughout society. It's believed that several million people have a specific type of social anxiety disorder or generalized social anxiety disorder. Within the United States, it's considered the third largest psychological disorder and as many as 7% of the population may have it. The research seems to suggest that the chance of developing a social anxiety disorder at some time in your life is approximately 13-14%.
Specific Vs. Generalized Social Anxiety Disorder
For some people, there are specific situations where they feel uncomfortable or where they are unable to interact positively with other people. It may be speaking in front of groups or talking about themselves. This is what's called a specific social anxiety disorder. Because these individuals experience anxiety in only one area of social interaction or a couple of areas, they can work on these by themselves. This, however, is the less common type of the disorder.
Generalized social anxiety disorder is the more common one. With this type, the individual experiences anxiety with all forms of social situations. They generally feel anxious, worried, indecisive, depressed, inferior, or embarrassed just thinking about different situations in their life where they may have to interact with others. In general, this type of anxiety is characterized 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 many people with social anxiety disorder, being around people in any way could cause anxiety or some of the side effects of it. Some of these ways include the following:
- being introduced to someone new
- 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
- being teased or otherwise criticized
Each of these situations (and a great deal more) could cause someone with social anxiety to feel uncomfortable, but more than that, it could cause physiological effects and intense emotional distress.
Physiological Effects of Social Anxiety Disorder
When it comes to physiological effects, there could be a great deal of them, and they could occur in any combination or any severity level. Individuals with social anxiety may experience a racing heartbeat, intense fear, blushing, excessive sweating, dry mouth, trembling, difficulty swallowing, and twitching muscles. Everyone experiences the physiological effects differently. This means that it's important for you to pay attention to what your own body is telling you and whether what you're experiencing is symptoms of social anxiety disorder. In general, these types of symptoms do not go away and occur constantly.
Therapy for Social Anxiety Disorder
The good news is that there is therapy available for those who havesocial anxiety disorder. There are several options when it comes to the therapy that you want to undertake. What may come as a surprise for many people is that group therapy has had amazing results for those with this disorder. It may seem strange that one of the solutions for people who have difficulty in groups would be actually to put them in a group, but when it comes to groups of others that have the same condition, it can be a benefit.
Group therapy puts an individual in a room with other people who are experiencing a similar situation. It means that everyone in the room knows, relatively, how each other feels and the difficulties that they're going to go through. It also means that they can share in each other's triumphs and feel great for the way each of them is working toward the future that they want to have. When it comes to social anxiety, it means that everyone in the room hasit and that they are all feeling similarly about everything that they do in a session.
What's great about group therapy is that some of the people are going to be further along than you and some of the people are going to be not as far as you are. That means the people who are further along are going to serve as motivation and a sign of what you can achieve if you keep at it. The people who are not as far are going to be looking up to you, and they're going to be a reminder of just how far you've come already. Both of these are going to help you feel better about what you're doing and how far you've gotten.
When it comes to sharing in the group, it can be easier to share when you know that the people around you share your feelings and understand them. Rather than being in a typical group setting and being forced to make a speech, in this type of group setting you're going to have a much easier (though not easy) time talking to people who understand. You don't have to worry about any of these people telling you to “just make new friends” or to “try something new” because they understand what you're going through.
Getting the Help You Need
When it comes down to getting professional help, you want to make sure you have someone who understands how to help people with social anxiety disorder. You want to make sure that the therapist that you choose has worked with others who are experiencing the same disorder as you because that means they have direct experience.
You may also want to look into a professional who works entirely online rather than one who works in a traditional setting. Online therapy allows you to remain in a place where you're most comfortable, your own home. From there, it also allows you to attend sessions more easily and to schedule them, so they fit better with your life.
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. This result is comparable to and in some cases better than face-to-face therapy. Online therapy was also proven to be beneficial for people with depression, disabilities, and quality of life issues.
How BetterHelp Can Support You
BetterHelp is a great place for you to get the type of therapy that you're looking for because you have more freedom. You can work with a therapist who's located anywhere in the world, which means you have access to the best available rather than only the best in your local area. You're also going to have the ability to find someone who you feel most comfortable with, which can be even harder in-person when you have a social anxiety disorder. Working with one of BetterHelp’s professionals is going to make a difference for you and help you to work toward the life that you want, free from the restrictions of social anxiety.Below are some reviews of BetterHelp counselors from people experiencing similar issues.
Counselor Reviews
“Tonya was amazing. She was attentive, responsive, and would check in and follow up. She had great strategies and perspectives that have helped me manage my anxieties and fears.”
“Bonita is the best counselor that I have had. She listens really well and give me great feedback. She has also given me great tools for me to live my life with less anxieties. With her by my side, I know that I am on my way to a better future. Thank you so much Bonita! You are awesome!”
What type of therapy is best for social anxiety?
Standard treatment options for social anxiety vary from person to person, based on the unique symptoms, causes, and the severity of each individual’s diagnosis. Usually, people with anxiety will be prescribed some combination of psychotherapy and, if necessary, prescription medications. According to the Mayo Clinic, Cognitive Behavioral Therapy (CBT) is the best form of psychotherapy to reduce social anxiety. CBT has been proven to be effective when offered in an individual or group setting. This treatment method is often combined with other strategies, including exposure therapy, which helps people with anxiety gradually develop skills that help them recognize and redirect the negative thoughts and feelings stirred by social anxiety. Some medication options may include antidepressants, anti-anxiety prescriptions, or beta blockers, used to help the body and brain regulate its response to anxiety triggers. Whether through therapy, medication, or a combination of treatment methods, individuals with anxiety can learn healthy coping skills that allow them to confidently engage in diverse social settings, despite their diagnosis.
How does group therapy help anxiety?
Group therapy is a supportive and empowering form of therapy for Social Anxiety Disorder (SAD), Generalized Anxiety Disorder (GAD), Obsessive Compulsive Disorder (OCD), Post Traumatic Stress Disorder (PTSD), as well as Panic Disorder. All five types of clinical anxiety cause symptoms that can make people feel isolated and alone. Expressing your feelings and concerns to group members who also live with anxiety helps create a feeling of belonging, which makes it easier to embrace proven coping strategies suggested by your doctor. Group therapy provides an opportunity to learn healthy ways to work through the symptoms of anxiety. By listening to the stories shared during group sessions, people learn how to manage anxiety and deal with circumstances, even if they haven’t personally experienced them yet.
Group psychotherapy transforms the advice of your doctors into an interactive experience backed by real-world support. It is more cost effective than individual therapy and presents additional support options that most private sessions don’t allow. You can invite a loved one or close friend to join you for emotional support or become an advocate for other people’s recovery by suggesting your preferred group to other people with anxiety. Sharing personal stories of how anxiety affects different people in different ways is relieving and reassuring; proving that many people share similar experiences, even if they don’t always show signs of anxiety to the rest of the world.
Hosted in intimate settings, group psychotherapy usually includes no more than 15 people. Led by a trained therapist, groups are encouraged to explore their personal experiences with anxiety, a process that employs successful Cognitive Behavioral Therapy (CBT) techniques while building a community of support and forging new friendships.
Can social anxiety be cured?
While there are many evidence based treatments for Social Anxiety Disorder (SAD) that make the disorder much more manageable, there is no known cure. Social anxiety affects each of the 15 million Americans living with it today in a myriad of ways. Many cases are the result of related problems like genetics, trauma, physical injury, or underdeveloped social skills. Oftentimes, it is a combination of multiple preliminary causes. Because of the unique nature of each individual’s experience with anxiety, it is difficult to identify a specific cure. One issue is the staggering rate of people who decide to seek therapy for social anxiety. Fewer than 5% of the people with symptoms of SAD receive help within 12 months of noticing its effects. Approximately one-third of the people living with anxiety wait over 10 years before starting treatment. Researchers and psychotherapists are confident in the power of existing treatment strategies and how well these methods have helped people overcome social anxiety and other forms of anxiety disorder, even without a known cure
A combination of group and individual psychotherapy and medication helps millions of people learn to live comfortably, despite their diagnosis. A study published in Science Daily revealed an 85% improvement in the symptoms of anxiety using metacognitive therapy, a new world record for positive results. As more people seek treatment, science can offer a more definitive understanding of anxiety and its potential cures.
What triggers social anxiety?
The symptoms of social anxiety can be triggered by a wide variety of events. Environmental settings like large crowds or even small talk on a first date may stir an onset of anxiety. Social phobia can be developed as the result of traumatic experiences, inherited traits, or the unique structure of the parts of the brain that control fear. For some, social anxiety is a learned behavior, a point widely discussed by the National Social Anxiety Center (NSAC). The resources blog on the NSAC website shares advice on how to rate your anxiety through a self-led test. It also offers personal stories shared by different people living with anxiety. Some develop social anxiety after being publicly embarrassed or enduring an unpleasant experience. The children of controlling or overprotective parents may eventually develop social anxiety. Other common triggers may include low self-esteem, negative thoughts, academic challenges, substance abuse, mental health challenges, or social isolation. The only way to properly diagnose and identify the triggers for social anxiety is through group and individual therapy.
What happens in a support group?
Support groups expand on the skills and techniques learned in individual therapy sessions, by pairing people with others who share their experiences and concerns. Support groups are an effective means of exposure therapy, as they allow you to make connections and establish common ground while exposing yourself to people who are facing the same challenges. In support groups, people are allowed to seek help without navigating feelings of being judged or misunderstood. Connecting with group members through regular sessions set up by a regional clinic can be a relieving method of furthering your treatment plan. Local support efforts make people feel more confident when pledging to commit to their treatment plan.
Led by trained professionals, support groups create a platform for Cognitive Restructuring (CR), a form of psychotherapy that teaches people to identify the negative thoughts and emotions that form cognitive distortions and exacerbate the symptoms of their illness. Whether meeting to learn how to manage issues like grief, substance abuse addiction, or anxiety related problems, support groups help the people facing these challenges understand that they are not alone. Each session gives you an opportunity to share personal experiences, feelings, success stories, and coping strategies that other members may benefit from as well. The community may provide feedback and individual support in the form of partnering you with a mentor or mentee, so you can help each other through your ongoing journeys. With engagements ranging from in-person meetings to virtual support, it’s easier than ever to engage in behavioral group therapy in a way that comfortably aligns with your individual goals and objectives.
What are the advantages of group therapy?
Many people find group therapy sessions to be just as, if not more, effective than individual therapy. There are many different types of group therapy, which makes it easier for people to choose the community and environment that makes them most comfortable. The interpersonal aspect of group therapy sessions allows people to bond with group members who are on the same journey towards healing and personal wellness. The National Social Anxiety Center shares many personal success stories from individuals who once shied away from any sort of public or group engagement. By employing healthy Cognitive Behavioral Therapy (CBT) techniques, group therapy sessions help people see through the limiting thoughts and negative beliefs that can impede their treatment plans. The open-door policy attributed with group therapy makes people more comfortable when sharing their personal experiences. Group therapy is empowering and supportive, without placing undue stress or strain on participation and engagement. Inviting family, friends, or loved ones to group therapy sessions can be a good way of involving your support team in your treatment. By being silent observers, your loved ones can gain a better understanding of the challenges you face, equipping them with the information and strategies needed to be positive advocates in your wellness journey.
Therapy for social anxiety can be intimidating, but group therapy invites members to release their defenses and presently engage with their peers. Group therapy is a much-needed reminder that you are not alone in your journey, no matter what challenges you may face on your own. Seeing and speaking with people who can directly relate to your concerns is empowering, enlightening, and encouraging. Participants are invited to find their voice, on their own terms. Even if you are not in the mood to share, being in a space alongside people who are also coping with the same issues allows you to heal through listening and being their support. It is a communal effort built on principles like “it takes a village”, which makes the group therapy experience even more special.
How do you help someone with social anxiety?
Being willing to offer help to a person with social anxiety is a wonderful gesture that will require patience, commitment, and understanding. The first step to offering assistance is to familiarize yourself with their condition and the many ways it can affect people’s lives. The National Social Anxiety Center is an incredible resource to search for information on how social anxiety affects people of all backgrounds. It can be challenging to maintain healthy relationships, when living with social anxiety. This includes the relationship people have with themselves. More than a casual case of shyness, therapy for social anxiety helps people living with the condition gain a greater understanding of the source of the disorder and why its symptoms create such a severe aversion to certain social settings. Try to help them identify the patterns that trigger their anxiety, while validating their feelings when symptoms arise. Avoid asking people with anxiety why they feel the way they do, as it may be difficult - or near impossible - to rate your social anxiety in the midst of an episode. Instead, work to get them to vocalize their feelings and list the symptoms they feel when the anxiety takes over. Signs like crying or overreacting to a seemingly minor event should not be interrupted. Create a safe place for them as they navigate their emotions and do not criticize their reactions.
Understand that the advice a person without anxiety may appreciate can have the exact opposite effect on someone living with an anxiety disorder. Rather than risk complicating their situation, use distraction techniques to help them refocus their thoughts on their own. Take your friend on a walk, offer to play a game, or play music they love. Creating a serene, safe environment is vital in helping to calm their social anxiety. The best therapy for social anxiety will come at the hands and help of a licensed professional. Try to help your friend locate a therapist with experience in Cognitive Behavioral Therapy (CBT), the best known form of psychotherapy to treat social anxiety. If they are not comfortable with beginning one-on-one therapy, stay positive and supportive. An alternative can be helping them find a group for social anxiety. Some groups meet in-person while others host sessions online. You can even offer to attend the group therapy sessions with your friend, to be emotional support. Your main objective when trying to help someone with social anxiety is to get them to seek help from a professional. Avoiding treatment for social anxiety can exacerbate symptoms and allow triggers to intensify. Be a shoulder to lean on and the voice of reason that helps your friend see that social anxiety is common, treatable, and does not have to consume their lives. .
