Do you avoid most social situations (i.e.: parties, church, family get-togethers)?   Does your heart pound and hands get sweaty when you know you have to speak in front of a group?  Do you fear being called on in class or in a group setting?  Do you avoid being the center of attention?  Are you the quiet, trying-to-go-unnoticed one at parties?  You are not alone.  According to the National Institute of Mental Health, 15 million adults and 5.5% of adolescents suffer from persistent social phobia.

     Below are some common signs of social phobia, though it is not an exhaustive list.  Also, there are a few techniques used in treatment of this.  Though there is useful self-help information available, professional help may be needed.



Common Signs:

• Very anxious about upcoming or current social situations
• Extremely self-conscious in front of others
• Fear of embarrassment
• Avoid places where people are
• Sweating, heart pounding, dry mouth when around other people
• Feel nauseous or butterflies in the stomach when around other people or even thinking about social situations
• Panic attacks when confronting social situations

Cause:

     No sure determinations have been made as to why some people suffer from social anxiety and others don’t.

Treatment:

• Psychotherapy – to help feel less fear or anxious in social situations
• Medications – anti-anxiety or antidepressant meds may be prescribed by a physician to help control symptoms in specific situations, but should not be taken for long periods of time
• Both – a combination approach can be helpful for some with severe symptoms to help control symptoms as they person works through psychotherapy techniques to help relieve anxiety and fear

Tips and Techniques:

     Here are a few ways to help you work through your fear of social situations.  It may be helpful to enlist the help of a professional to work deeper through these tips and techniques.

Breathe – When faced with fear or anxiety, we usually subconsciously hold our breath.

• Take several long, deep breaths
• As you breathe in, count to 5; then, do the same as you slowly breathe out
• Find available progressive relaxation techniques online or meet with a professional to walk you through the exercise

Challenge your thoughts – identify automatic negative thoughts and challenge them with logic

Exposure – Seek out social situations

• Make eye contact when walking pass by someone; start with someone you know, then try it with a stranger
• Ask a store clerk where something is in the store, even if you already know where it is
• Sit in a public place, people watch, and say “hi” to those who may make eye contact with

References:

National Institute of Mental Health. Retrieved on 9/3/15 from http://www.nimh.nih.gov/health/statistics/index.shtml 





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