By: Stan Popovich
Being an introvert and social anxiety are not the same. An introvert is a personality trait. Social anxiety is a mental health condition.
A person who is shy might resist going to a party because they get drained from loud music and too much social interaction.
Someone with social anxiety, on the other hand, might feel dread or panic about going to a party. They worry they’ll say something “stupid” or that people won’t like them.
What Is an Introvert?
Introverts are focused on their internal thoughts and feelings. People who are quiet prefer time to themselves and small group interactions. Crowds and parties can drain quiet people, who need time to themselves to “recharge” after social activities.
5 Signs You’re an Introvert
1. Being around large groups drains your energy: If you feel exhausted after a party, concert, or a group outing and need time to yourself to recuperate, you might be an introvert.
2. You have a small group of friends: If you love spending time with others and prefer small groups, you might be quiet. A shy person has a small circle of close friends, while extroverts have a larger social circle of friends and acquaintances, many of whom they interact with on a superficial level.
3. You enjoy spending time alone: If a few hours alone with a good book or a solo nature walk is your idea of a good time, you’re in good company with other shy people.
4. You prefer working alone: If the thought of collaborating with others or working on group projects overwhelms you, you might be quiet. This doesn’t mean you don’t work well with others. People who are shy prefer to work independently most of the time.
5. You find yourself daydreaming: Shy people spend a lot of time in their heads. They have an active inner mind and like to plan and prepare before acting. Shy people gravitate toward self-reflection.
What Is Social Anxiety?
Some people feel outright panic, terror, or dread in social situations. These people have social anxiety disorder (also called social phobia), a type of anxiety disorder that causes extreme fear in social situations.
People with social anxiety disorder find it hard to meet new people. They worry that others will judge or scrutinize them. Many people with social anxiety realize their fears aren’t rational, but it doesn’t change the panic they feel about social situations.
The Causes of Social Anxiety Disorder
Social anxiety isn’t necessarily something you’re born with, although researchers think there could be a genetic component. It develops over time and often starts in a person’s teens.
Negative experiences like bullying, family conflict, and abuse might contribute to a person developing social anxiety. Serotonin imbalance may be partly to blame. Serotonin is a brain chemical that helps regulate mood. When it’s imbalanced, it can make the brain’s fear center overreact.
Symptoms of Social Anxiety Disorder
1. Physical symptoms include blushing, feeling nauseous, sweating excessively, having a rapid heart rate, trembling or shaking, and having a hard time getting words out.
2. Psychological symptoms can include worrying about social situations, avoiding social situations, fearing others will judge you, and worrying about embarrassing yourself.
People with social anxiety may reach for alcohol to face social situations, and they may start to worry about a social event days or weeks in advance. People with extreme social phobias might avoid all kinds of social situations, from parties to eating in public.
How to Overcome Social Anxiety
1. Identify your triggers: The first step to managing social anxiety is understanding what sparks it. 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. Recognizing these triggers is a crucial step in managing your reactions to them.
2. Start small: When it comes to managing social anxiety, it’s OK to start with little changes. It helps to gradually face social situations rather than avoiding them. Eventually, social interactions cause less anxiety. This is known as exposure therapy and it’s best to work with a mental health counselor in doing this.
3. Challenge your thinking: When feeling socially anxious, you may believe that others will negatively judge you. The truth is, because you think something doesn’t mean it’s true. Although such thoughts may seem believable, they are often unrealistic and unhelpful.
4. Treat sleep problems: Studies have shown that people who suffer from social anxiety disorder have higher rates of sleep problems. Poor sleep is linked to worsening anxiety and may increase social avoidance over time. Consider creating a relaxing sleep routine and avoiding screen time later in the day to improve the quality of your sleep.
5. Focus on others: Social anxiety is driven by a fear of being judged. Shifting your focus to others can help. In social situations, concentrate on the conversation and the people around you. Ask questions and show genuine interest in the responses. This shift can reduce feelings of self-consciousness and ease social anxiety.
6. 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 breathing.
7. Practice mindfulness: Mindfulness refers to the practice of being present without judgement. When you are mindful, you are aware of your surroundings and emotions but do not react to them.
8. Attend a support group: Talking through your fears and hearing the experiences of others can help to validate your emotions and reduce social isolation. It may also help enhance your coping skills as you practice vulnerability in a social setting.
9. Know when to seek help: Sometimes, we need a little extra help. If your social anxiety feels overwhelming, consider seeking support from a mental health professional. They can provide strategies and treatments to help you manage social anxiety.
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