INTRO:
What is social anxiety? Why does it happen? And how to deal with it in a mindful way?
Welcome to MOF podcast. In today’s episode, we will talk about social anxiety.
WHAT is social anxiety?
Social anxiety refers to the common feelings of nervousness or unease that most people experience in certain social situations, like giving a presentation or meeting someone for the first time. It’s a natural response to potentially challenging or unfamiliar interactions, however it’s also possible for our level of social anxiety to wax and wane depending on a variety of factors like what’s going on in our lives, our ability to handle stress, etc.
There are 3 types of social anxiety, depending on its intensity:
- Mild social anxiety: when a person may experience the physical and psychological symptoms of social anxiety but still participate in, or endure, social situations.
- Moderate social anxiety: when a person can have psychological and physical symptoms but still can interact with some social situations but can avoid others.
- Extreme social anxiety: when the person may experience more intense symptoms, such as a panic attack and try to avoid all social interactions by all means.
WHY it happens?
Social anxiety is a complex condition that comes from a combination of various internal and external factors:
First, there are biological factors related to your brain. Certain parts of the brain are responsible for fear and anxiety;
Then there’s potentially learned behavior ; children often learn by observing adults, and if they grow up with parents who demonstrate avoidant behaviours or express frequent fears about social interactions, then they might learn to respond to social situations in a similar anxious manner.
Traumatic social experiences, especially during formative years, can also lead to social anxiety. This might include bullying, rejection, humiliation, or public embarrassment. Over time, the fear of having these types of events repeat can sometimes lead to avoidant behaviours and increased anxiety.
And another consideration is cultural factors. In some cultures that place a high value on conforming, or on being and behaving in a particular way, people might worry about standing out or appearing different for fear of rejection, leading to heightened social anxiety.
HOW deal with social anxiety?
First take deep breath, this will help you to rest your nervous system. Do it often once you feel uncomfortable in a certain social situation.
Then learn to ground yourself: use ‘5-4-3-2-1’ technique, it is a popular technique that helps to enhance your senses, so to calm your anxiety in social situations.
Use daily grounding affirmations, know that what ever we see, hear and say everyday really matters and affects our thoughts and emotions. If you used to use daily grounding affirmation, that will help you for sure to stay calm and focused.
Challenge negative thoughts: every time you get negative thoughts, ask yourself is there any evidence for this though? In that way you will stay reasonable in your thinking, not just critical for yourself.
Prepare and practice: always is the key when it comes to decreasing stress and anxiety while you have special social event. Keep one step ahead, by pre preparing and doing rehearsals helps put you more at ease.
Set small goals: instead of jumping straight into a big social event or situation, maybe start with smaller interactions and gradually increase your exposure as you gain confidence.
Educate yourself: understanding social anxiety can sometimes help reduce its scariness; and knowing how to deal with something you know, will make it easier for you.
Reward yourself: celebrate every small social goal you achieved, that will enhance your self confidence and push you to experience more.
OUTRO:
I appreciate your time and support.
Im counting on you to suggest me the next episode topic. Don’t hesitate to contact me through IG.
Stay safe and healthy and talk to you next time.
