The invisible chains: understanding what causes social anxiety. What really causes social anxiety? For me it was people…little people…classmates.
Significately, I learned from an early age that I didn’t fit in or they were going to make sure I wasn’t included.
That’s why I have a fear of going into any store and being noticed. In essence, like anyone else in the store really cares that I’m there or even notices me.
I know this, yet I’m still anxious. Why? Because I’ve been conditioned to feel that way. All those years of not fitting in, I still feel that way.
People with social anxiety disorder are fearful of or anxious about certain social situations due to a fear of negative judgment, embarrassment, or rejection.
Although some anxiety is usual in social situations, such as when giving a presentation or going on a date. Social anxiety disorder refers to anxiety that is intense, affects work or personal life, and lasts for at least 6 months.
In short, social anxiety disorder, also known as social phobia, can have multiple causes, including genetic, biological and environmental factors:
Some studies suggest that social anxiety disorder may have a genetic component, as it can run in families.
For example, twins may have a high likelihood of both developing the disorder if one twin shows symptoms.
Some people’s brain structure and chemistry may make them more likely to develop anxiety disorders, including social anxiety disorder.
For example, the amygdala, the part of the brain that controls fear responses, may be overactive in people with social anxiety disorder.
Thus, social anxiety disorder usually develops around age 13 and can cause both mental and physical symptoms.
The invisible chains: understanding what causes social anxiety. Studies have suggested that imbalances of the neurotransmitters serotonin and dopamine could play a role in developing social anxiety.
One study, for instance, found that there was increased serotonin and dopamine activity in brain regions associated with fear (amygdala) and rewards (nucleus accumbens), with greater activity being correlated to symptom severity.
This suggests that those with social anxiety have overstimulated fear regions that override parts of the brain that involve logical reasoning.
In effect, negative experiences in childhood, such as bullying, teasing, rejection, or abuse, may increase the risk of developing social anxiety disorder.
Other negative life events, like family conflict, trauma, or the death of a loved one, may also be associated with the disorder.
Temperament may also play a role, as children who are shy, withdrawn, or timid around new people or situations may be more likely to develop social anxiety as adults.
Early learning as a child could also be a potential contributing factor.
Therefore, if an individual’s family is overly critical of the child, controlling, or overly protective, this could make it more likely that a child will become anxious.
Also, fearful and anxious parents could unknowingly transfer their own worries and fears of social situations onto their children.
If a parent worries excessively about what others think of them, this could be picked up by the child, who may then also have the same worries.
The invisible chains: understanding what causes social anxiety. If you have social anxiety disorder, you have anxiety or fear in specific or all social situations, including:
- Firstly, Meeting new people.
- Performing in front of people.
- Taking or making phone calls.
- Using public restrooms.
- Additionally, Asking for help in a restaurant, store or other public place.
- Dating.
- Answering a question in front of people.
- Eating in front of people.
- Participating in an interview.
- Lastly, A core feature of social anxiety disorder is that you’re afraid of being judged, rejected and/or humiliated.
In truth, the root cause of social anxiety depends upon the person. It’s not the same for everyone. For me, It was bullying in school. It started when I was in first grade.
In essence, my teacher used to pull me out of my desk by my hair just to make an example out of me. And then my classmates started to bully me soon after.
What’s more, I remember everything vividly even though I was young. The bullying continued all throughout the different grades.
In effect, I became very withdrawn and started skipping school when I was in high school. I didn’t want to have to put up with the bullshit. Although, I did graduate.
The invisible chains: understanding what causes social anxiety. Social anxiety disorder (SAD) is a condition that can be caused by a combination of genetics and environmental factors. Hence, social factors that can increase the risk of developing SAD include:
- Negative experiences. These can include childhood trauma such as bullying, rejection, sexual abuse, or family conflict. Under the circumstances, children raised in controlling or overprotective environments may also be more likely to develop SAD.
- Family history. People with a first-degree relative with SAD may be two to six times more likely to develop it themselves.
- Societal and cultural influences. Also, growing up in a culture with a strong collectivistic orientation can influence the development of SAD.
People are targets on social media. All the crap on social media would cause anyone anxiety. There are so many weirdos and scammers on the internet.
So many people out to swindle innocent individuals out of their money. It’s pretty pathetic. I hope they get their’s when the time comes.
Of course, if I were a parent, I would be very concerned about who my child is communicating with on the internet.
I’m looking for a house to rent. I get anxious everytime I log into Facebook because of all the scammers. I’ve already been ripped off twic
What Keeps Social Anxiety Going?
With social anxiety, a big part that keeps it going is that individuals will think about the probability and cost of the feared social situation.
The invisible chains: understanding what causes social anxiety.
The probability is the idea of how likely they believe their fears will happen, whereas the cost is how bad they believe the situation will be if their fears come true.
For instance, if someone is planning to give a presentation to their class, they may believe it is highly likely that they will make a mistake or stutter when speaking – this is the probability.
If the mistake or stuttering happens, they may believe they will be criticized or laughed at by others – this is the cost.
Due to these thoughts can cause the individual giving the speech to feel highly anxious, and they may tremble, blush, sweat, or feel nauseous as a result.
Other ways in which social anxiety can keep going are:
- Other Ways
- Firstly, Being triggered by ‘social threats’
- Negative thoughts about the self
- How strongly we believe a ‘social catastrophe’ will occur
- Fourthly, Self and environment-focused attention
- Safety behaviors
- Avoidance strategies
- How you think others perceive you
- Lastly, Core beliefs
It’s not always possible to work through symptoms yourself. You can do a lot on your own to manage the anxiety and distress you experience, but getting professional support is always a good place to start.
All these years later, I’m still dealing with social anxiety, but I’m able to manage it in small increments. I only allow myself a certain amount of time in social situations.
Therefore, I know how much I can handle. Sometimes I make it through the whole day without having anxiety. I will say those days are limited.
What’s more, I allow myself several times a week to be in social situations (stores, parties). I’m doing Exposure Therapy by exposing myself a little bit at a time. It worked with driving again.
6 strategies to help you overcome social anxiety
The invisible chains: understanding what causes social anxiety. Tackling social anxiety isn’t like flipping a switch.
It takes time, patience, and practice. Here are nine strategies to help you overcome social anxiety:
1. Identify your triggers
The first step to managing social anxiety is understanding what sparks it. To point out, triggers can be unique to each person.
Some might find large gatherings intimidating, while for others, it might be public speaking.
To identify your triggers, keep a journal of your feelings and the situations that make you anxious.
To sum up, recognizing these triggers is a crucial step in managing your reactions to them.
2. Practice public speaking (yes, really!)
The invisible chains: understanding what causes social anxiety. Public speaking is a common fear, even for those without social anxiety.
The spotlight effect— the belief that everyone is focused on you —can magnify this fear.
With this purpose in mind, try joining a public speaking group or practicing in front of a mirror or a small group of friends.
It might sound terrifying, but the more you do it, the more comfortable you’ll become.
3. Shift focus from yourself to others
The invisible chains: understanding what causes social anxiety. Often, social anxiety is driven by a fear of being judged.
We may become hyper-focused on ourselves, believing our every move is under scrutiny. Therefore, shifting your focus to others can help.
In social situations, concentrate on the conversation and the people around you. Without doubt, ask questions and show genuine interest in the responses.
This shift can reduce feelings of self-consciousness and ease social anxiety.
4. Learn to control your breathing
Ever noticed how your breath becomes shallow when you’re anxious? Deep breathing exercises can be a real game-changer.
When you’re feeling anxious, take a few moments to close your eyes and focus on your breath.
Hence, try the ‘4-7-8’ method: breathe in for a count of 4, hold for 7, and exhale for 8. You’d be surprised how calming this can be. If you’d like a guide, try Jay Shetty’s Anchoring with the Breath.
5. Challenge negative thought patterns
Social anxiety can have us jumping to worst-case scenarios. Practice challenging these thoughts. Ask yourself:
- “Is this thought based on facts or feelings?”
- “What’s the best thing that could happen?”
All in all, replacing negative thoughts with positive ones can help reduce feelings of anxiety. For more on mindset, learn to Train Your Mind with Lebron James.
6. Cultivate self-esteem
Working on your self-esteem can help manage social anxiety. Altogether, set yourself achievable goals, celebrate your achievements and practice self-compassion.
And continue to remind yourself of your humanness. You’re not a machine, and it’s okay to have off-days.
The invisible chains: understanding what causes social anxiety. So, I believe you really can’t “cure” social anxiety, but you can learn to coexist with it. I know, that’s not what you want to hear.
I feel like I’m doing ok with handling it. Basically, I just know my triggers and limitations. I’ve learned to live with that which is still a good life.
After all I’ve been through in my life I feel content now. I’ve been able to deal with the social anxiety and panic attacks for some time now.
I beleve you can achieve this also. Hence, you just have to change your mindset to being positive instead of negative. Until next time…
-Social Anxiety Disorder
https://www.healthline.com/health/anxiety/social-phobia
-Social Anxiety Test
https://www.psychologytoday.com/us/tests/health/social-anxiety-test
-Social anxiety disorder: Treatments and tips
Have a Good One,
Cindee Murphy, One Voice In The Vastness Of Emotions
“You have dug your soul out of the dark, you have fought to be here; do not go back to what buried you.” – Bianca Sparacino
“You are not weak. People like us, we’re brave. We’re the ones who get up and face our worst fears every day. We keep fighting.” – Jen Wilde
“I learned years ago that it’s okay to do this. To seek out small spaces for me, to stop and imagine myself alone. People are too much sometimes. Friends, acquaintances, enemies, strangers. It doesn’t matter; they all crowd. Even if they’re all the way across the room, they crowd. I take a moment of silence and think: I am here. I am okay.” – Francesca Zappia
Where Does Social Anxiety Come From?(Opens in a new browser tab)
What Is Glossophobia?(Opens in a new browser tab)
How to Overcome Glossophobia: A Journey to Confidence(Opens in a new browser tab)
Types Of Social Anxiety Disorders(Opens in a new browser tab)
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