SOCIAL ANXIETY: THE BASICS
What is Social Anxiety?
A mental health condition where one feels intense anxiety related to social interactions or performance settings.
What is "All or Nothing Thinking?"
When you see things as black and white; grey does not exist. Using extreme words like "always," "never," "hate," "terrible," etc.
Social anxiety can often be confused with
Shyness
What is avoidance?
Any inaction or action that a person takes to escape from difficult feelings or emotions
What is 5-4-3-2-1?
A mindfulness exercise in which you nme 5 things you see, 4 things you hear, 3 things you can touch/feel, 2 things you can smell, and 1 thing you can taste
What are some physical symptoms and signs that someone might have general anxiety disorder? (name at least three)
Feeling on edge/restless, having difficulty concentrating/focusing, irritability, sleep disturbances, muscle tension, trembling, aches/pains
When you make a judgment about an experience or event and it becomes an "always" or "never" situation going forward. Ex: "I asked a friend to come play but she couldn't make it, so she will NEVER come over."
Some red flags to watch for in school or social settings include
-Feeling like and outsider in group situations -Unwillingness to invite friends to get together -Avoiding speaking in class or making presentations -Not speaking up or taking part in group activities
What are some escape behaviors people typically use for situations that cause them anxiety? (name at least two)
Sleeping, staying home instead of going out, being quiet in a conversation, daydreaming, overuse of technology, calling in sick, hiding in the restroom at school/work/social events
What is progressive muscle relaxation (PMR)?
An exercise in which a person tightens and relaxes his/her muscles gradually from one part of the body to the next until the entire body is relaxed. This can help lower anxiety levels.
What are common physical symptoms of social anxiety? (name at least three)
Blushing/face feeling warm, shortness of breath, sweating, trembling/shaky voice, tightness in chest, fast heartbeat, feeling lightheaded/dizzy, butterflies in stomach/nausea/upset stomach
What is emotional reasoning?
A person bases their decisions on only emotions, believing that emotions are fact. "I feel fat, so I must be."
Do cliques cause more or less social anxiety in teens?
More. Cliques can create more "drama" and social anxiety among friend groups, resulting in avoidance and escape behaviors.
What are some alternatives to avoidance for social anxiety? (name at least two)
Seek help/consult someone, adjust your expectations of a situation, make a plan in advance, practice in front of a mirror before performing/public speaking, using positive self-talk
What is a gratitude practice?
An exercise in which a person thinks of things that s/he is grateful for that day or in that present moment. This can lower one's anxiety level.
What are some common situations that can cause added pressure for people with social anxiety? (name at least two)
Ordering in restaurants, public speaking, performing, meeting new people, attending social events (parties, etc.)
Someone personally holds him/herself responsible for something that was out of his/her control or blames others without taking responsibility for his/her own role.
Did social anxiety rise or fall as a result of the COVID-19 pandemic?
It rose. The National Institute of Health reports, "There has been an estimated additional 76.2 million cases of anxiety disorders globally, an increase of 25.6%."
What are the different types of exposure that can lower social anxiety levels? (name at least one)
In vivo, Interoceptive, Imaginal, Virtual Reality
How can someone practice mindful eating?
How does social anxiety affect one's life? (name at least two ways)
Feelings of overwhelm at family gatherings, withdrawing in social situations (school, work, family, or peer events), freezing up when being watched by others at work/school or in group conversations
What is labeling?
When someone judges him/herself or others and creates a label based on a mistake made. Ex: "He is so lazy because he didn't come to class today."
True or False: Social anxiety among teens affects their friendships and dating relationships.
True. People with social anxiety are less likely to make friends, spend time with friends, or date.
What are ways someone with social anxiety can change the way they think to feel better? (name at least one)
Acceptance, self-compassion, and positive self-talk
What is guided imagery?
Using a meditation or script to imagine a situation or experience and focusing on one's five senses during the meditation. This can lower one's anxiety levels.