Social anxiety disorder specialists
Social anxiety disorder (social phobia) - Diagnosis and treatment
Diagnosis
Your health care provider will want to determine whether other conditions may be causing your anxiety or if you have social anxiety disorder along with another physical or mental health disorder.
Your health care provider may determine a diagnosis based on:
- Physical exam to help assess whether any medical condition or medication may trigger symptoms of anxiety
- Discussion of your symptoms, how often they occur and in what situations
- Review of a list of situations to see if they make you anxious
- Self-report questionnaires about symptoms of social anxiety
- Criteria listed in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5), published by the American Psychiatric Association
DSM-5 criteria for social anxiety disorder include:
- Persistent, intense fear or anxiety about specific social situations because you believe you may be judged negatively, embarrassed or humiliated
- Avoidance of anxiety-producing social situations or enduring them with intense fear or anxiety
- Excessive anxiety that's out of proportion to the situation
- Anxiety or distress that interferes with your daily living
- Fear or anxiety that is not better explained by a medical condition, medication or substance abuse
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Treatment
Treatment depends on how much social anxiety disorder affects your ability to function in daily life. The most common treatment for social anxiety disorder includes psychotherapy (also called psychological counseling or talk therapy) or medications or both.
Psychotherapy
Psychotherapy improves symptoms in most people with social anxiety disorder. In therapy, you learn how to recognize and change negative thoughts about yourself and develop skills to help you gain confidence in social situations.
Cognitive behavioral therapy (CBT) is the most effective type of psychotherapy for anxiety, and it can be equally effective when conducted individually or in groups.
In exposure-based CBT, you gradually work up to facing the situations you fear most. This can improve your coping skills and help you develop the confidence to deal with anxiety-inducing situations. You may also participate in skills training or role-playing to practice your social skills and gain comfort and confidence relating to others. Practicing exposures to social situations is particularly helpful to challenge your worries.
First choices in medications
Though several types of medications are available, selective serotonin reuptake inhibitors (SSRIs) are often the first type of drug tried for persistent symptoms of social anxiety. Your health care provider may prescribe paroxetine (Paxil) or sertraline (Zoloft).
The serotonin and norepinephrine reuptake inhibitor (SNRI) venlafaxine (Effexor XR) also may be an option for social anxiety disorder.
To reduce the risk of side effects, your health care provider may start you at a low dose of medication and gradually increase your prescription to a full dose. It may take several weeks to several months of treatment for your symptoms to noticeably improve.
Other medications
Your health care provider may also prescribe other medications for symptoms of social anxiety, such as:
- Other antidepressants. You may have to try several different antidepressants to find the one that's most effective for you with the fewest side effects.
- Anti-anxiety medications. Benzodiazepines (ben-zoe-die-AZ-uh-peens) may reduce your level of anxiety. Although they often work quickly, they can be habit-forming and sedating, so they're typically prescribed for only short-term use.
- Beta blockers. These medications work by blocking the stimulating effect of epinephrine (adrenaline). They may reduce heart rate, blood pressure, pounding of the heart, and shaking voice and limbs. Because of that, they may work best when used infrequently to control symptoms for a particular situation, such as giving a speech. They're not recommended for general treatment of social anxiety disorder.
Stick with it
Don't give up if treatment doesn't work quickly. You can continue to make strides in psychotherapy over several weeks or months. Learning new skills to help manage your anxiety takes time. And finding the right medication for your situation can take some trial and error.
For some people, the symptoms of social anxiety disorder may fade over time, and medication can be discontinued. Others may need to take medication for years to prevent a relapse.
To make the most of treatment, keep your medical or therapy appointments, challenge yourself by setting goals to approach social situations that cause you anxiety, take medications as directed, and talk to your health care provider about any changes in your condition.
Alternative medicine
Several herbal remedies have been studied as treatments for anxiety, but results are mixed. Before taking any herbal remedies or supplements, talk with your health care team to make sure they're safe and won't interact with any medications you take.
More Information
- Social anxiety disorder (social phobia) care at Mayo Clinic
- Cognitive behavioral therapy
- Psychotherapy
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Lifestyle and home remedies
Although social anxiety disorder generally requires help from a medical expert or qualified psychotherapist, you can try some of these techniques to handle situations that are likely to trigger symptoms:
- Learn stress-reduction skills.
- Get physical exercise or be physically active on a regular basis.
- Get enough sleep.
- Eat a healthy, well-balanced diet.
- Avoid alcohol.
- Limit or avoid caffeine.
- Participate in social situations by reaching out to people with whom you feel comfortable.
Practice in small steps
First, consider your fears to identify what situations cause the most anxiety. Then gradually practice these activities until they cause you less anxiety. Begin with small steps by setting daily or weekly goals in situations that aren't overwhelming. The more you practice, the less anxious you'll feel.
Consider practicing these situations:
- Eat with a close relative, friend or acquaintance in a public setting.
- Purposefully make eye contact and return greetings from others, or be the first to say hello.
- Give someone a compliment.
- Ask a retail clerk to help you find an item.
- Get directions from a stranger.
- Show an interest in others — ask about their homes, children, grandchildren, hobbies or travels, for instance.
- Call a friend to make plans.
Prepare for social situations
At first, being social when you're feeling anxious is challenging. As difficult or painful as it may seem initially, don't avoid situations that trigger your symptoms. By regularly facing these kinds of situations, you'll continue to build and reinforce your coping skills.
These strategies can help you begin to face situations that make you nervous:
- Prepare for conversation, for example, by reading about current events to identify interesting stories you can talk about.
- Focus on personal qualities you like about yourself.
- Practice relaxation exercises.
- Learn stress management techniques.
- Set realistic social goals.
- Pay attention to how often the embarrassing situations you're afraid of actually take place.
You may notice that the scenarios you fear usually don't come to pass. - When embarrassing situations do happen, remind yourself that your feelings will pass and you can handle them until they do. Most people around you either don't notice or don't care as much as you think, or they're more forgiving than you assume.
Avoid using alcohol to calm your nerves. It may seem like it helps temporarily, but in the long term it can make you feel even more anxious.
Coping and support
These coping methods may help ease your anxiety:
- Routinely reach out to friends and family members.
- Join a local or reputable internet-based support group.
- Join a group that offers opportunities to improve communication and public speaking skills, such as Toastmasters International.
- Do pleasurable or relaxing activities, such as hobbies, when you feel anxious.
Over time, these coping methods can help control your symptoms and prevent a relapse.
Remind yourself that you can get through anxious moments, that your anxiety is short-lived and that the negative consequences you worry about so much rarely come to pass.
Preparing for your appointment
You may see your primary care provider, or your provider may refer you to a mental health professional. Here's some information to help you get ready for your appointment.
What you can do
Before your appointment, make a list of:
- Situations you've been avoiding, especially those that are important to your functioning
- Any symptoms you've been experiencing, and for how long, including any symptoms that may seem unrelated to the reason for your appointment
- Key personal information, especially any significant events or changes in your life shortly before your symptoms appeared
- Medical information, including other physical or mental health conditions with which you've been diagnosed
- Any medications, vitamins, herbs or other supplements you're taking, including dosages
- Questions to ask your health care provider or a mental health professional
You may want to ask a trusted family member or friend to go with you to your appointment, if possible, to help you remember key information.
Some questions to ask your health care provider may include:
- What do you believe is causing my symptoms?
- Are there any other possible causes?
- How will you determine my diagnosis?
- Should I see a mental health specialist?
- Is my condition likely temporary or chronic?
- Are effective treatments available for this condition?
- With treatment, could I eventually be comfortable in the situations that make me so anxious now?
- Am I at increased risk of other mental health problems?
- Are there any brochures or other printed material that I can have? What websites do you recommend?
Don't hesitate to ask other questions during your appointment.
What to expect from your health care provider
Your health care provider or a mental health professional will likely ask you a number of questions. Be ready to answer them to reserve time to go over any points you want to focus on.
Your health care provider may ask:
- Does fear of embarrassment cause you to avoid doing certain activities or speaking to people?
- Do you avoid activities in which you're the center of attention?
- Would you say that being embarrassed or looking stupid is among your worst fears?
- When did you first notice these symptoms?
- When are your symptoms most likely to occur?
- Does anything seem to make your symptoms better or worse?
- How are your symptoms affecting your life, including work and personal relationships?
- Do you ever have symptoms when you're not being observed by others?
- Have any of your close relatives had similar symptoms?
- Have you been diagnosed with any medical conditions?
- Have you been treated for mental health symptoms or mental illness in the past? If yes, what type of therapy was most beneficial?
- Have you ever thought about harming yourself or others?
- Do you drink alcohol or use recreational drugs? If so, how often?
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Social anxiety disorder (social phobia) - Symptoms and causes
Overview
It's normal to feel nervous in some social situations.
For example, going on a date or giving a presentation may cause that feeling of butterflies in your stomach. But in social anxiety disorder, also called social phobia, everyday interactions cause significant anxiety, self-consciousness and embarrassment because you fear being scrutinized or judged negatively by others.
In social anxiety disorder, fear and anxiety lead to avoidance that can disrupt your life. Severe stress can affect your relationships, daily routines, work, school or other activities.
Social anxiety disorder can be a chronic mental health condition, but learning coping skills in psychotherapy and taking medications can help you gain confidence and improve your ability to interact with others.
Social anxiety disorder care at Mayo Clinic
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Symptoms
Feelings of shyness or discomfort in certain situations aren't necessarily signs of social anxiety disorder, particularly in children.
Comfort levels in social situations vary, depending on personality traits and life experiences. Some people are naturally reserved and others are more outgoing.
In contrast to everyday nervousness, social anxiety disorder includes fear, anxiety and avoidance that interfere with relationships, daily routines, work, school or other activities. Social anxiety disorder typically begins in the early to mid-teens, though it can sometimes start in younger children or in adults.
Emotional and behavioral symptoms
Signs and symptoms of social anxiety disorder can include constant:
- Fear of situations in which you may be judged negatively
- Worry about embarrassing or humiliating yourself
- Intense fear of interacting or talking with strangers
- Fear that others will notice that you look anxious
- Fear of physical symptoms that may cause you embarrassment, such as blushing, sweating, trembling or having a shaky voice
- Avoidance of doing things or speaking to people out of fear of embarrassment
- Avoidance of situations where you might be the center of attention
- Anxiety in anticipation of a feared activity or event
- Intense fear or anxiety during social situations
- Analysis of your performance and identification of flaws in your interactions after a social situation
- Expectation of the worst possible consequences from a negative experience during a social situation
For children, anxiety about interacting with adults or peers may be shown by crying, having temper tantrums, clinging to parents or refusing to speak in social situations.
Performance type of social anxiety disorder is when you experience intense fear and anxiety during speaking or performing in public but not in other types of more general social situations.
Physical symptoms
Physical signs and symptoms can sometimes accompany social anxiety disorder and may include:
- Blushing
- Fast heartbeat
- Trembling
- Sweating
- Upset stomach or nausea
- Trouble catching your breath
- Dizziness or lightheadedness
- Feeling that your mind has gone blank
- Muscle tension
Avoiding common social situations
Common, everyday experiences may be hard to endure when you have social anxiety disorder, including:
- Interacting with unfamiliar people or strangers
- Attending parties or social gatherings
- Going to work or school
- Starting conversations
- Making eye contact
- Dating
- Entering a room in which people are already seated
- Returning items to a store
- Eating in front of others
- Using a public restroom
Social anxiety disorder symptoms can change over time.
They may flare up if you're facing a lot of changes, stress or demands in your life. Although avoiding situations that produce anxiety may make you feel better in the short term, your anxiety is likely to continue over the long term if you don't get treatment.
When to see a doctor
See your doctor or a mental health professional if you fear and avoid normal social situations because they cause embarrassment, worry or panic.
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Causes
Like many other mental health conditions, social anxiety disorder likely arises from a complex interaction of biological and environmental factors. Possible causes include:
- Inherited traits. Anxiety disorders tend to run in families. However, it isn't entirely clear how much of this may be due to genetics and how much is due to learned behavior.
- Brain structure. A structure in the brain called the amygdala (uh-MIG-duh-luh) may play a role in controlling the fear response. People who have an overactive amygdala may have a heightened fear response, causing increased anxiety in social situations.
- Environment. Social anxiety disorder may be a learned behavior — some people may develop significant anxiety after an unpleasant or embarrassing social situation. Also, there may be an association between social anxiety disorder and parents who either model anxious behavior in social situations or are more controlling or overprotective of their children.
Risk factors
Several factors can increase the risk of developing social anxiety disorder, including:
- Family history. You're more likely to develop social anxiety disorder if your biological parents or siblings have the condition.
- Negative experiences. Children who experience teasing, bullying, rejection, ridicule or humiliation may be more prone to social anxiety disorder.
In addition, other negative events in life, such as family conflict, trauma or abuse, may be associated with this disorder. - Temperament. Children who are shy, timid, withdrawn or restrained when facing new situations or people may be at greater risk.
- New social or work demands. Social anxiety disorder symptoms typically start in the teenage years, but meeting new people, giving a speech in public or making an important work presentation may trigger symptoms for the first time.
- Having an appearance or condition that draws attention. For example, facial disfigurement, stuttering or tremors due to Parkinson's disease can increase feelings of self-consciousness and may trigger social anxiety disorder in some people.
Complications
Left untreated, social anxiety disorder can control your life. Anxieties can interfere with work, school, relationships or enjoyment of life. This disorder can cause:
- Low self-esteem
- Trouble being assertive
- Negative self-talk
- Hypersensitivity to criticism
- Poor social skills
- Isolation and difficult social relationships
- Low academic and employment achievement
- Substance abuse, such as drinking too much alcohol
- Suicide or suicide attempts
Other anxiety disorders and certain other mental health disorders, particularly major depressive disorder and substance abuse problems, often occur with social anxiety disorder.
Prevention
There's no way to predict what will cause someone to develop an anxiety disorder, but you can take steps to reduce the impact of symptoms if you're anxious:
- Get help early. Anxiety, like many other mental health conditions, can be harder to treat if you wait.
- Keep a journal. Keeping track of your personal life can help you and your mental health professional identify what's causing you stress and what seems to help you feel better.
- Set priorities in your life. You can reduce anxiety by carefully managing your time and energy. Make sure that you spend time doing things you enjoy.
- Avoid unhealthy substance use. Alcohol and drug use and even caffeine or nicotine use can cause or worsen anxiety. If you're addicted to any of these substances, quitting can make you anxious. If you can't quit on your own, see your health care provider or find a treatment program or support group to help you.
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what is it? Types and symptoms of social anxiety disorder
Doctors Reviews
Social anxiety disorder (social phobia) is a pathological condition characterized by extreme fear arising from the condition or threat of involvement in social situations. The need to participate in such situations causes significant stress, which greatly complicates everyday life. Fear arises from apparent or actual scrutiny from others. nine0003
In a significant number of cases, social phobia begins in childhood or adolescence.
Factors that increase the likelihood of developing social anxiety disorder:
- new social environment or professional responsibilities: the need to meet new people, public speaking, etc.;
- negative life experience: if a person had an experience of failure (unsuccessful performance, communication ending in conflict, public refusal or humiliation, etc.
), then he may form negative expectations from any communications; nine0012 - family inheritance;
- temperament: a shy and reserved person, when faced with a new situation or with new people, may be at greater risk of developing social phobia;
- physiological deficiencies (stuttering, birthmarks, etc.), - a person may be embarrassed by his appearance or think that he is not able to meet the expectations of others.
Social anxiety disorder is divided into two main varieties: nine0003
- Social anxiety disorder associated with situations of public activity. The difficulty is caused by the need to speak to the public (to give a speech, speak at sporting events, etc.).
- Social anxiety disorder related to social interaction: anxiety is caused by situations such as talking to strangers, needing help, sitting next to strangers (for example, at the same table in a cafe), going to public toilets, etc. nine0012
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Social anxiety disorder: symptoms and treatment.
Everything you need to know for diagnosis and treatment
Modesty and shyness are usually perceived as positive character traits. However, what seems to be pleasant qualities to others can cause significant inconvenience to the person himself. If shyness affects life, leads to constant worries and fears, makes you refuse social contacts, we are talking not just about temperamental features, but about a mental disorder - social anxiety disorder. nine0003
Prevalence of social phobia
Social anxiety disorder (social phobia, formerly social phobia) is a common type of anxiety disorder. It is characterized by strong excitement and fear of any social contacts, from shaking hands when meeting to speaking in public.
About 12% of the population experience symptoms of social phobia at some time in their lives. At the same time, most of them may not be aware of their diagnosis, considering the fears experienced as just a trait of character. nine0003
According to the Anxiety and Depression Association of America (ADAA), only 5% of people with social anxiety disorder see a doctor within a year of symptom onset. And more than 36% of patients who see a psychotherapist for the first time report that signs of social phobia have bothered them for at least 10 years.
The National Institute of Mental Health notes that social phobia usually begins as early as adolescence. The mean age of onset of the disorder is 13 years. Less commonly, it first makes itself felt in early childhood and adulthood. nine0036 Situations in which social phobia can manifest itself
The symptoms of social anxiety disorder are inextricably linked to specific situations that cause overwhelming anxiety and fear.
Without these triggers, the signs of the phobia do not show up.
Anxious situations can be:
- speaking in public, for schoolchildren - the answer is near the blackboard;
- the need to talk to a stranger, maintain eye contact;
- the need to enter a room where people are already sitting; nine0012
- visiting holidays, parties, social events;
- goodbye;
- solving conflict situations with strangers, for example, returning goods to a store;
- acquaintance with the team at work and in an educational institution;
- interview;
- phone calls;
- eating in a public place;
- visiting a public toilet.
Social anxiety disorder can manifest itself in all social contacts or only in some cases. For example, a person can easily communicate one on one, but is terribly afraid to speak in front of the public, ask a question in the audience, be surrounded by many unfamiliar people at a holiday.
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The National Institute of Mental Health notes that in severe forms of social anxiety disorder, a person experiences fear not only during the situation itself, but also long before it. Therefore, social phobes are characterized by avoidance behavior, in which trigger situations are maximally excluded from life. In adulthood, such people choose a job in which communication with others is minimized, do not have families and friends, and try to leave the house as little as possible.
How social anxiety disorder manifests itself
People with social phobia are obsessed with how they look in the eyes of others. It is the fear of seeming ridiculous or stupid, of being criticized or condemned that leads to severe anxiety. Such people are very demanding of themselves, self-critical, they try to impress, but at the same time they interpret any reactions of the interlocutor or other people in a negative way. Even if these reactions do not directly concern them. For example, if someone is laughing nearby, the sociophobe will consider that he was the subject of jokes.
nine0003
Excessive excitement accompanied by physical symptoms:
- flushing of the face;
- nausea;
- hand tremor;
- palpitations;
- sweating;
- low or trembling voice;
- respiratory disorders;
- dry mouth;
- muscle tension;
- gait disturbance.
Physical symptoms are noticeable to others and this only exacerbates fear. The person begins to worry even more about how he looks and asserts himself in the thought that he has failed. nine0003
Video about manifestations of social anxiety disorder:
Signs of social anxiety disorder in children
10-15% of children in their first years of life are characterized by behavioral inhibition - alertness to new people, objects and situations.
These babies are shy, self-centered and tend to fear the world around them. Behavioral inhibition is not pathological, but may be a risk factor for the development of social anxiety disorder in adulthood. Physicians from the University of Maryland examined 165 patients at 14 months and later at 15 and 26 years of age. The researchers concluded that those children who showed behavioral inhibition at the age of one were more prone to anxiety and depression by the age of 26, communicated less with friends and had fewer relationships. nine0003
According to the National Health Service of Great Britain, signs of social anxiety in children may include the following manifestations:
- frequent crying, suspiciousness;
- fits of anger;
- avoidance of contact with peers;
- fear of asking for help in kindergarten;
- strong attachment to parents, tantrums when necessary to remain under the supervision of other adults.
Researchers at the University of Otago, who have followed the growth of 1,265 newborns since 1977, clarify that not all shyness is a risk factor or sign of social phobia.
Children who were fearful of adults, fearful of their judgment, and shy around peers did not develop social anxiety disorder as adults. But such behavioral traits as tearfulness, resentment, a tendency to do everything alone and seem sad to others were associated with a high risk of developing social phobia. nine0003
Causes of Social Anxiety Disorder
According to McGill University, there are three risk factors that combine to cause mental health problems: biological (brain function), social (environment), and psychological (temperament).
Biological causes of social anxiety disorder can be brain and hormonal imbalances. People with an overactive amygdala have difficulty controlling fear and anxiety. Disturbances in the secretion of dopamine and serotonin, hormones responsible for positive emotions, pleasure and good mood, play their role. nine0003
People with a family history of social anxiety disorder are at higher risk of developing this phobia than others.
However, scientists have not yet found exact confirmation that this is a hereditary genetic disorder. The reason for this may be a social factor - a type of inherited behavior.
According to the journal Child Psychiatry & Human Development, parental behavior plays a significant role in the development of anxiety in children. And this is especially pronounced in children with low sensitivity to anxiety. For them, parents' anxious behavior in contact with other people can be a sufficient factor for the development of the disorder. nine0003
Other social causes include:
- abuse in childhood;
- bullying;
- death of parents or loved one;
- prolonged illness;
- Appearance and behavior attracting attention. For example, too high growth, malformations, stuttering, epilepsy.
The psychological causes of social anxiety disorder are the characteristics of a person's temperament. Suspicious, introverted people tend to be more sensitive to social setbacks, such as poor performances, fights with friends, and so on.
They remember such experiences and project them into later life. nine0003
Research from Swinburne University of Technology shows that the brains of people with social anxiety disorder cannot process social information efficiently. Because of this, they have difficulty understanding the actions of people, often the behavior of others is interpreted erroneously and in a negative way. It is noteworthy that the reactions of the brain of sociophobes are partially similar to the reactions of the brain in autism and schizophrenia.
How social phobia is diagnosed
Social anxiety disorder is described in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5). The criteria for making a diagnosis are:
- persistent fear associated with several specific social situations;
- fear of acting that might offend others or lead to rejection, in particular fear of urinating in public;
- fear of criticism from others;
- fear of showing symptoms of anxiety in public;
- avoidance of social contacts, including refusal to work, study, perform;
- symptoms persist for 6 months or more.
According to DSM-5, in order to diagnose a person with social anxiety disorder, it is important to rule out other disorders that might explain the symptoms. For example, autism, agoraphobia, depression. Despite this, social phobia is often aggravated by other disorders.
According to the UK National Health Service, people with social anxiety may suffer from depression, generalized anxiety disorder or panic disorder. In children, along with social phobia, attention deficit hyperactivity disorder is detected. nine0003
According to Alcohol Research and Health, about 20% of people with social anxiety disorder suffer from alcohol dependence. Patients drink alcohol to reduce fear, but since alcohol only has a temporary effect, they gradually increase the dose and begin to drink more frequently. For the same reason, sociophobes often suffer from addiction to psychoactive substances.
In the classifier ICD-10 (International Classification of Diseases), there is no diagnosis of "social anxiety disorder".
It describes social phobias, among the symptoms of which, along with manifestations of fear and fear of criticism, there are physical signs: reddening of the face, trembling, nausea, and so on. nine0003
Treatment of social anxiety disorder
Without treatment, social phobia significantly impairs the quality of life: people often suffer from loneliness, they may experience panic attacks. And in severe cases, the disorder can lead to suicide. Therefore, if you suspect social anxiety disorder, it is important to see a doctor.
Treatment includes psychotherapy and medication. Moreover, medications are used only to relieve acute symptoms and cannot replace cognitive behavioral therapy (CBT), the main method of treating social phobia. With the help of CBT, a person learns to respond differently to the situation and develop social skills. nine0003
The effectiveness of CBT is quite high. So according to the University of Zurich, therapy changes the structure of the brain.
Scientists used magnetic resonance imaging to examine the subjects' brains before and after a 10-week course of CBT and found that after treatment, brain regions involved in emotion processing became more interconnected.
At a certain stage of therapy, after individual sessions, the doctor may recommend work in support groups. Communicating with patients with similar problems allows you to relieve anxiety and accept your reactions to social situations more calmly. nine0003
Internet Cognitive Behavioral Therapy
Swedish scientists from the Karolinska Institutet have stated that CBT can be effective even when sessions are conducted remotely. The study was conducted from 2017 to 2020, 103 teenagers took part in it, divided into two groups. One received supportive therapy and the other received cognitive-behavioral therapy, with sessions via the Internet. The results showed that patients in the second group had a greater reduction in social anxiety and associated psychiatric symptoms.
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How to reduce the symptoms of social anxiety disorder
Social anxiety disorder cannot be completely cured, but it can be controlled. Therefore, for a person with such a diagnosis, it is important to adhere to certain rules:
- do not abuse alcohol and do not drink sedatives without a doctor's prescription;
- monitor the daily routine. Be sure to get enough sleep and eat regularly;
- take time to relax. You need to try different practices - breathing exercises, yoga, meditation - and choose the most suitable for yourself; nine0012
- keep a mood log. It is worth recording all experiences and situations related to them. This will help you better understand what exactly is the biggest trigger for anxiety.
Living with social anxiety disorder is not easy enough. It affects literally all spheres of life, leads to loneliness, lack of fulfillment, depression. Therefore, if communication with people causes noticeable difficulties, you should not attribute this to character traits, but it is better to consult a psychotherapist about your fears.
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List of sources :
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