As we welcome August, it's a perfect time to shed light on an issue that touches many lives - social anxiety. Whether you're experiencing it yourself or supporting a loved one who is, understanding social anxiety can pave the way to better mental health and improved relationships.

What is Social Anxiety?

Social anxiety, also known as social phobia, is a persistent fear of being judged, negatively evaluated, or rejected in social or performance situations. It can manifest as intense nervousness, fear, self-consciousness, and embarrassment in everyday interactions. Unlike the typical anxiety we all experience in response to new, stressful, or threatening situations - where our body’s ‘fight, flight, or freeze’ response kicks in - social anxiety is disproportionate to the situation at hand or occurs without any apparent trigger. This can have a profound impact on one's daily life and overall health. This condition affects millions of people worldwide, making it one of the most common mental health issues.

What Triggers Social Anxiety?

Social anxiety can be triggered by various situations, including:

• Public Speaking: The thought of speaking in front of a crowd can be overwhelming.
• Meeting New People: Introducing yourself to strangers can induce anxiety.
• Being the Centre of Attention: Situations where all eyes are on you, like during a presentation or celebration.
• Performance Situations: Any activity where you feel judged, such as participating in sports or performing arts.
• Social Gatherings: Parties or group settings where social interaction is expected.

Recognising Social Anxiety

Social anxiety can significantly impact an individual's quality of life. It can interfere with daily activities, academic performance, job functioning, and personal relationships. Individuals with social anxiety might avoid social situations, leading to isolation and loneliness. It can also cause physical symptoms such as sweating, trembling, nausea, and a rapid heart rate.

Anxiety can be experienced through our thoughts, feelings, and physical sensations. When anxiety is a mental health problem, it is typically accompanied by:

• Heightened Physical Sensations: Anxiety can be felt as several physical sensations, including a tight chest, increased heart rate, tense muscles, nausea, and shortness of breath.
• Negative Automatic Thoughts: These are subconscious thoughts we have about ourselves and the world around us. Negative automatic thoughts are often irrational and self-defeating in nature.
• Problematic Coping Behaviours: These "safety behaviours" are actions we carry out to protect ourselves from feeling anxious. While effective in the short-term, they maintain anxiety in the long-term. Examples include avoidance, hyper-vigilance, and excessive checking.

Strategies to Manage Social Anxiety

While social anxiety can be challenging, there are effective strategies to manage and reduce its impact:

• Mindfulness and Relaxation Techniques: Practices such as deep breathing, meditation, and progressive muscle relaxation can help calm the mind and body.
• Cognitive-Behavioural Therapy (CBT): CBT is a highly effective therapy that helps individuals challenge and change negative thought patterns and behaviours.
• Gradual Exposure: Slowly and gradually exposing oneself to social situations can help reduce fear and build confidence over time.
• Positive Self-Talk: Replacing negative thoughts with positive affirmations can boost self-esteem and reduce anxiety.
• Support Groups: Connecting with others who understand can provide emotional support and practical advice.
• Professional Help: Therapists and counsellors can offer tailored strategies and support to manage social anxiety.

Supporting Someone with Social Anxiety

If you know someone struggling with social anxiety, your support can make a significant difference. Here are some ways to help:

• Listen and Validate: Show empathy and understanding. Let them know their feelings are valid and they are not alone.
• Encourage Professional Help: Gently encourage them to seek professional support if they haven't already.
• Be Patient: Recovery takes time. Be patient and understanding as they work through their anxiety.
• Offer Practical Support: Accompany them to social events or help them practise social skills in a safe environment.

Social Anxiety at Work

Workplace anxiety refers to worries and fears about events and interactions that occur at work. For example, concerns about job performance, financial well-being, or social interactions at work. There are practical steps that can be taken to support colleagues experiencing anxiety.

Spot the Signs and Symptoms: Whether an employee’s anxiety is work-related or not, there are signs to look out for:

• Physical: Sleep difficulties, muscle tension, racing heart, restlessness, sweating, hot flushes, nausea.
• Psychological: Trouble thinking clearly, lack of concentration, forgetfulness, inability to make decisions, constant worry, low mood/depression.
• Behavioural: Irritability, lack of patience, avoiding places/people, procrastination, talking more or less.

• Adopt an Open-Door Policy: Make your employees feel like they can approach you anytime with anything on their minds. This helps create a friendly, accepting, and welcoming culture.
• Allow for Flexibility: Make reasonable adjustments where necessary. This could be adjusting hours or allowing for remote work.
• Ask Them What Support They Need: Don’t just assume things. Give control back to the employee and explore with them how you can help.
• Get Trained: Management teams should be educated about mental health and how to respond appropriately.
• Discover and Manage the Causes of Stress: Reducing your employee’s workplace stressors will do a great deal in supporting their recovery from anxiety.

Social anxiety is a real and challenging condition, but with the right strategies and support, it is manageable. This August, let's spread awareness, foster understanding, and offer support to those dealing with social anxiety. By doing so, we can create a more inclusive and empathetic community where everyone feels confident and valued.

For more resources and support, visit our Wellness Centre or book a call with one of our Responders who are ready to assist you on your journey.