Ways to deal with social anxiety
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?
By Mayo Clinic Staff
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Tips for Living With Social Anxiety Disorder
Written by WebMD Editorial Contributors
Everyone gets nervous in certain social situations. But if you have social anxiety disorder (also called social phobia), everyday events can be extra challenging. You might feel a lot more self-conscious and scared than other people do in social interactions and may suffer from low self-esteem.
But don’t let fear keep you from living life to the fullest. There are several ways to deal with social anxiety disorder. Try these seven tips to help you feel better and get through the day. Also, realize that sometimes people need to seek professional help to deal with their social anxiety.
1. Control Your Breathing
Anxiety can cause changes in your body that make you uncomfortable. For example, your breathing might get fast and shallow. This can make you even more anxious. You might feel tense, dizzy, or suffocated.
Certain techniques can help you slow your breathing and manage other anxiety symptoms. Try these steps:
- Sit down in a comfortable position with your back straight.
- Relax your shoulders.
- Put one hand on your belly and the other on your chest.
- Breathe in slowly through your nose for 4 seconds. The hand that’s on your belly will rise and the one on your chest shouldn’t move much.
- Hold your breath in for 2 seconds and then slowly let it out through your mouth for 6 seconds.
- Repeat this several times until you feel relaxed.
2. Try Exercise or Progressive Muscle Relaxation
Research shows that certain physical activities like jogging can help lower your anxiety. Progressive muscle relaxation can help, too. This means flexing and releasing groups of muscles in your body and keeping your attention on the feeling of the release.
Yoga can also help you calm down. Certain types involve deep breathing, so they can help lower your blood pressure and heart rate. Studies show that doing yoga for a few months can help lower overall anxiety. In fact, just one class may improve mood and anxiety.
3. Prepare
Plan ahead for social situations that make you nervous can help you feel more confident. You might feel the urge to avoid some situations because they make you anxious. Instead, try to prepare for what’s to come.
For example, if you’re going on a first date and you’re scared you’ll have nothing in common, try reading magazines and newspapers to find a few topics to talk about. If going to a party or work function triggers symptoms, do some relaxation or breathing exercises to help you calm down before you leave the house.
4. Start Small
Don’t jump into big social situations. Schedule restaurant meals with friends or family members so you can get used to eating in public. Try going out of your way to make eye contact with people on the street or at the grocery store and say hello. If someone starts a conversation with you, ask them questions about their hobbies or favorite places to travel.
You can build up to bigger activities as you get more comfortable.
Be patient with yourself. It takes time and practice to tackle social anxiety. You don’t have to face your biggest fears right away. If you take on too much too soon, you can actually cause more anxiety.
5. Take the Focus Off Yourself
Try shifting your attention to what’s happening around you instead of what’s inside your head. You can do this by really listening to the conversation that’s happening or reminding yourself that other people probably can’t tell how anxious you are just by looking at you. People appreciate when others act genuine and interested, so focus on being present and a good listener.
6. Talk Back to Negative Thoughts
These thoughts might be about people or situations, and they may even be automatic. Most of the time, they’re wrong. But they can cause you to misread things like facial expressions. This could lead you to assume people are thinking things about you that they aren’t.
One way to do this is simply to use pen and paper:
- Think of all the negative thoughts you have in specific situations.
- Write them down.
- Write down positive thoughts that challenge negative ones.
Here’s a broad example:
- Negative thought: “This situation makes me so anxious, I won’t be able to deal with it.”
- Challenge: “I’ve felt anxious before but I’ve always gotten through it. I’ll do my best to focus on the positive parts of the experience.”
7. Use Your Senses
Sight, sound, smell, touch, and taste -- your senses can help calm you down in the moment when you’re feeling anxious. For some people, looking at a favorite photograph or smelling a certain scent can do the trick. The next time you start to feel anxious about a social situation, try listening to your favorite song, chewing a flavorful piece of gum, or snuggling with a pet.
14 ways to cope with social anxiety
Even very open-minded people are sometimes afraid to speak in public or meet people. But there are those for whom an ordinary conversation with classmates is already stressful, and the need to speak near the blackboard with a report can lead to panic. Agata Kovalevskaya tells what helped her cope with social anxiety.
Have you ever found it difficult to fit into a team? Did the fear of what teachers or classmates might think about you blurred your eyes and prevented you from concentrating on the subject? Was the exit to the blackboard accompanied by nausea, hand tremors and dizziness? For most of my high school life, I felt that way. These are symptoms of social anxiety.
What is social anxiety
In order to deal with the problem, you need to know at least approximately what it is and how it can be identified. Let's look at the example of Masha and Dasha.
Masha is an ordinary girl who studies at an ordinary school. She loves to read poetry, but she is always a little worried if she needs to speak to the public, but she does not give up her hobby. She is embarrassed to meet people, but an hour after meeting, she begins to feel more or less comfortable in a new company, she jokes and laughs, tells stories from her life. Masha likes to wear bright clothes, loves when people pay attention to her. She gladly goes to interesting events in the company of friends and acquaintances.
Dasha is also an ordinary girl and goes to an ordinary school. She would like to study oratory, but she ran away from the club after the first lesson. When the teacher asks her in class and calls her to the blackboard, Dasha's voice trembles, and the whole class can see that her hands are shaking so that she can barely hold the chalk. Dasha has few friends because it takes her a long time to feel comfortable around a stranger. She's never been to that cool new coffee shop because she can't bring herself to talk to the clerk. She doesn't wear bright clothes because she feels uncomfortable thinking people are looking at her. She really wants to go to interesting events, like Masha, but she avoids it because of the fear of crowded places.
Masha is a teenager who does not suffer from social anxiety. Yes, she worries in some situations, but this is absolutely normal. Pronounced anxiety when interacting with people, avoidance of frightening situations, plus physiological signs (flashing of color to the face, shaking hands and feet, trembling voice and nausea) - this is no longer quite normal, but rather completely abnormal. Dasha has social phobia.
At first glance, it may seem that both Dasha and Masha have more or less the same life in terms of complexity, but this is not entirely true. Dasha spends several times more energy during the day, as she has to not only cope with life's difficulties, but also with all the fears that greatly limit her abilities. Clusters of people frighten her and take a lot of energy, so sports clubs and creative circles are out of the question; after school, she strives to be at home in the company of a pet and an interesting book as soon as possible. But sometimes it is difficult for her to rest even at home, because she replays in her head all those, as it seems to her, awkward moments that happened at school. If after some time nothing changes in her life, then she may develop depression, panic attacks and other unpleasant things, the basis of which will be social phobia. Getting rid of social anxiety will be a little more difficult as an adult, so you need to start acting now. How can you help a person who reminds you of Dasha? Or, if it seems to you that you look like Dasha, what can you do to make your existence easier? I am a person with social anxiety and I offer you several proven methods.
"Just go and start talking to people" is pretty stupid advice, you'll agree. It's like a child who is learning to draw, show Aivazovsky's paintings and say "Draw, come on, what's so complicated, you're fooling everything, everyone can draw." Not all. Let's start with small steps.
1. Contact a specialist
Perhaps the most banal and most effective option that will help you achieve better results. Working with a competent psychotherapist will help you work through all the anxious situations that you can get into, figure out what caused the fear, and simply learn how to build a trusting relationship with a person who will not judge you under any circumstances. Also, a specialist can prescribe medications to help reduce your overall level of anxiety until you learn to cope on your own.
"But how can I start talking to a psychologist if I'm afraid to go to the clinic and I avoid it, did you think with your head?!" Indeed, at first glance, a stalemate, but you can always ask for help from a close friend or relative who comes with you for the first time, and if you are very, very anxious, will attend the first session. After all, you go there to get cured, so go for it, I believe in you!
However, there are situations when it is simply not possible to turn to a knowledgeable person. In this case, you can independently take small steps towards a future in which existence will at least not be unbearable.
2. In public places, try to sit in a relaxed position and calmly. After all, non-verbal communication is also communication. Try to straighten your shoulders, straighten your back, do not cross your arms over your chest. If you are uncomfortable, then you are on the right course. The longer you are in this position, the more open you feel and the calmer you can be in the company of other people, but do not mock yourself. If you're feeling very anxious, you might want to slow down a bit and get into a comfortable position. You don't lose anything.
3. Greet people when you meet them
This is more difficult, but we're not talking to complete strangers yet. Do you see a teacher or a classmate walking towards you at school? Greet them! Even if your voice breaks when you are worried, even if you get no answer, you will know that you did everything you could to win over people a little. Before I say hello to a person, I usually look to see if he noticed me at all, and if so, I smile at him and greet him. This helps to avoid awkward moments.
4. Start by talking about the weather and even banal phrases, it definitely won’t get worse
“Oh, it’s snowing again today, it’s barely there!” I say, coming closer to my classmate, trying at the same time to speak loudly and clearly enough. Did they answer me with a smile? Well, at least I don’t speak into the void, they hear me and show at least some reaction. Did you start a conversation with me? Excellent! Even if my further remarks are poorly thought out, and anxiety does not allow me to act according to the situation.
Well, what to do when you accidentally start a conversation and don't know what to say? Maybe just run away from the conversation? No, this is avoidance, and we must avoid avoidance (please forgive me for the tautology). If you don’t know what to answer, smile, this is also a reaction. Catch on to the last words of the interlocutor and express your attitude towards them: “Yes, it’s really a lot of snow today, is your car stuck in a snowdrift? Blimey!". Or you can ask a question. Something like: “Well, what does it feel like to sit in a car that is stuck in a snowdrift?”. But don't overdo it.
5. Make eye contact with the person
“Hmm, okay, that’s not right away, some kind of nonsense. ” Don't dismiss it right away! Yes, at first I was anxious and unpleasant, but then it turned into a familiar game in which the one who first looks away loses. Lately, I've been winning more and more often, getting as a prize the awkwardness experienced by my opponents. A very strange and pleasant feeling, just for this it is worth trying.
6. Treat people to candy!
This is perhaps the most enjoyable step that brings joy to you and others. When you share sweets with someone, you can be sure that you will not be rejected or rude to you. You can make someone's day much better with this, and your faith in humanity and yourself a little more. And if this is combined with the fourth step, then it will be a combo that will take you to a new level (please forgive me for the puns too).
Now let's move on to something more useful specifically for the school.
7. Oral homework can be rehearsed in front of a mirror
yourself confidently. For a presentation in front of the class and the teacher, you can write a small plan that will help you stay on topic and stay on track.
8. If you feel that today is not your day, say you are not ready
If the teacher is adequate, he will understand. Approach him before the lesson, explain the situation; say that you do not feel very well today, that you are not ready to answer at the blackboard.
9. Do you have a very quiet voice? Start singing!
Honestly, I'm not kidding now. Answer my question: how often have you been told in a contemptuous tone with notes of reproach that your voice is “too quiet”, that “you can’t be heard” and “stop mumbling”? Too often? Then start singing, that should help. It seems very difficult, I know, but if you make a choice in favor of one-on-one classes with a teacher, then you will be comfortable after a couple of classes. After a short course of classes, I could feel changes in my voice: it became less likely to break loose, became louder. I have never heard more calls “speak-louder-but-it-is-not-heard”, which I am very glad about.
But what if right now you feel anxious? To do this, there are wonderful grounding exercises that have been tested on many people, including me.
10. Watch your breathing
Try to calm down a bit. Inhale, counting to four to yourself, hold your breath for seven seconds, and then exhale for seven seconds. Repeat several times.
11. Distract your brain
Count all the iron objects in the room. Find five things in the room that you can smell, imagine the smell. Describe or say out loud what you see outside the window. Count the things you can touch, touch them, and focus on the sensations of touch. The main goal is to return to reality if it seems to you that you are falling out of it.
12. Have some tea or just water
13. In class, ask permission to leave
Walk around the corridors while doing the breathing exercise.
14. Create a rhythm
Tap your fingers on the table, hum a tune, shake your leg, rock from side to side. And you can combine it all if you want.
Social anxiety is an unpleasant thing, often just getting in the way of life. But it can also be overcome. It was psychotherapy and medications that helped me, but before that, for 17 years, I had to deal with this on my own. Everything still has to.
If you are a parent and suspect that your child has a fear of communication and public speaking, please do not let things take their course, because later small problems can develop into big ones that will be more difficult to get rid of. Better to play it safe and find psychological help now if he asks for it.
If you suspect that you have social phobia, then I want to tell you: you are not alone. You are not alone, you do not do everything wrong and awkwardly, people do not condemn you for all your words and actions, they do not discuss your shortcomings behind your back. There are people who love you and appreciate you for who you are. You are not your disease and not your fears. I believe in you and that you can handle it. After all, it's never too late to fix things and help yourself.
Image: iStockphoto (openeyed11)
Six positive ways to deal with social anxiety
Social anxiety is a common problem. Many of us believe that our shortcomings can cause others to condemn or reject them, so they must be diligently hidden. Maybe you think you're boring or uninteresting, or you worry that you always say the wrong thing. Perhaps you are afraid of being criticized for the clothes you wear or for what you have achieved (or not achieved) in life.
But if you suffer from social anxiety, your emotional state before any event - be it a meeting at a bar, a corporate party or a family holiday - is not an indicator of how everything will go. If you give in to these negative feelings and avoid social situations, you will not be able to connect with others and your life will become much more boring.
Advice such as "just do it, be yourself" rarely works for a shy and anxious person. When a person suffers from social anxiety, the problem lies precisely in the fact that he is afraid to be himself! But there are ways to overcome social anxiety and begin to enjoy these situations more. Instead of drinking alcohol, which many believe helps to cope with social anxiety, you should heed some of the following tips.
Don't wait until you feel good
A common mistake is to avoid social situations until you feel like getting involved. You may hope that you will return to rational thinking, but usually the brain works against you, making arguments in favor of why you should not go to any event. Instead, try using the "opposite action": when anxious "don't do this" thoughts come up, try doing the opposite. Over time, this will become a habit.
The "what if" thought seems the most plausible. It makes you close and hide from the world. But this thought is just an assumption about an event that has not yet happened and, most likely, will never happen.
- Dr. Jessami Hibberd
Avoid "what if" thoughts
When you're feeling anxious, it's easiest for your brain to come up with the worst possible scenarios. What if I make a fool of myself? What if people don't want to talk to me? What if I don't make it? The “what if” thought seems the most plausible. It makes you close and hide from the world. But this thought is just an assumption about an event that has not yet happened and, most likely, will never happen. When disturbing thoughts arise, stop, think, and remind yourself, “Thoughts are not facts.”
Recall your past positive experiences. You may have been worried that you would feel really bad and no one would talk to you, but in fact, despite being nervous when you got into a social situation, you ended up having a positive experience. Try to fix it in your memory and return to these thoughts.
Focus on the "now"
Usually, in order to feel less anxious, use "safety behaviors", such as looking at the phone, ordering an extra drink, preparing questions, or rehearsing in advance what they are going to say. Problem in that it can give the impression of exactly what you are trying to avoid - you can appear aloof or uninterested, and you can also get drunk quickly, which will cause even more problems.
Try to focus on your surroundings. Focus on where you are and what's going on to distract yourself and relieve your anxiety. Avoid security behavior, try to put all thoughts out of your head and focus on what you are being told. Listen carefully to what the other person is saying, you need to make room in your head for curiosity, sincere questions, and your true self. As a result, you will appear more outgoing and enjoy your meetings more.
Understand that no one will evaluate you as carefully as you do
When you feel social anxiety, it can seem like everyone is paying attention only to you. But the reality is that most people are more interested in themselves - preoccupied with their own lives, their own complexes and fears.
We judge ourselves much more harshly than other people. Notice that when you and a friend look at your joint photos, he pays more attention to photos with his image, and simply flips through other photos.
Imagine if someone followed you around and told you everything that your social anxiety tells you. You will be scared and shocked, which is exactly what you do to yourself every day.
- Dr. Jessami Hibberd
See anxiety as your abuser
Social anxiety is usually associated with self-criticism, self-repression, or concern about what others think of you. Imagine if someone were to follow you and tell you everything that your social anxiety imposes on you. You will be scared and shocked, which is exactly what you do to yourself every day. Try to be kinder to yourself and ask yourself what advice would you give to a friend in the same situation?
Understand that self-doubt means you are human.
Insecurity increases when everyone else seems to know what they are doing and that you are the only one who feels uncomfortable in a social situation. Even people who seem confident to us sometimes feel insecure. Perhaps they are just good at giving the impression of confidence, like a swan that seems to us to glide easily through the water, but in fact stubbornly paddles under water with its paws.