These days, it seems like everyone has at least a touch of social anxiety. Even if you live and function normally, you may feel anxiety leading up to certain social situations and deliberately avoid certain situations to spare yourself that anxiety.
Why is this set of symptoms so common? And what can we do about it?
Possible Explanations
Social anxiety is not a phenomenon that’s fully understood – and it probably won’t be for a long time. According to Dr. Sina Saidi, MD, “It’s hard to nail down why social anxiety is so prevalent, especially since every case is unique. No two people with social anxiety share exactly the same symptoms, root causes, or path to treatment.”
That said, there are some possible explanations, many of which could be influential in our perception of the rising prevalence of social anxiety.
· Recognition of symptoms. One explanation is that social anxiety symptoms are better understood and are more noticeable in the modern era. Even 20 years ago, social anxiety wasn’t well understood. A century ago, it was practically never acknowledged or discussed in a formal setting. Now that psychological professionals are spending more time and attention on problems related to social anxiety, more people are coming forward with their experiences and getting diagnoses.
· Reduction of social stigma. Mental health issues have been heavily stigmatized throughout much of human history and across many cultures. If you experienced symptoms of depression, anxiety, or PTSD, you risked alienation from your family, friends, and other social groups. It’s only relatively recently that the social stigma associated with mental health issues has begun to fade. Now that mental health issues are being more openly discussed, people feel more comfortable about voicing their experiences.
· Technology and alienation. It’s also possible that we are experiencing social anxiety at a higher rate because of modern technology and the alienation that it can cause. Internet access and computers allow us to work remotely, rather than going to the office every day and interacting with coworkers. Social media enables us to have the illusion of interactions and meaningful relationships, while depriving us of the types of contact that can make us feel secure. In some contexts, social media can actually be socially destructive; cyberbullying is an especially big problem among youth. The social distance caused by these factors and more can leave people feeling anxious when interacting with others.
· Echo chambers and distorted thinking. Increasingly, people are participating in echo chambers designed to reinforce their existing perspectives and shut out opposing perspectives. On the surface, this is reassuring, but it leads people to distorted thinking, often demonizing anyone in the out group. If you come to perceive anyone without your exact set of beliefs and values as a threat, it’s only natural that you would experience social anxiety anytime you leave the house.
· Wealth and leisure time. Increased social anxiety could also be a byproduct of increased wealth and leisure time in our society. Not long ago, and in some areas of the world today, it was common to work extremely long hours with physically exhausting labor, and there wasn’t much entertainment aside from conversing with others. Now that we’re working less, entertaining ourselves more, and socializing less, we may feel more anxious engaging with other people.
· The COVID-19 pandemic. The COVID-19 pandemic certainly didn’t help. For more than a year, people were encouraged to stay home, socially distance, and avoid activities that could help them feel comfortable around others. This was especially destructive among children, who had not yet had an opportunity to build their social skills. Now, years after the pandemic has ended, some people still have not returned to a regular in-person social life.
· Trendiness and relatability. We also need to acknowledge the possibility that social anxiety is a bit fashionable. Unfortunately, in some circles, mental health issues are fetishized or somewhat celebrated, encouraging more people to list their symptoms in an effort to fit in and be acknowledged. Among mental health disorders, social anxiety is a particularly relatable one. After all, most of us have felt anxious in a social situation at least a few times in our lives.
What We Can Do About Social Anxiety
So what can you do about social anxiety?
· Recognize your own symptoms. Pay attention to the severity, frequency, and type of symptoms that you experience. Keep a log to see if they improve and determine whether there are specific root causes.
· Work with a therapist. A skilled, experienced professional can help you explore your social anxiety and come up with strategies to mitigate it.
· Develop coping strategies. There are many solid strategies that can help you cope with social anxiety in the moments you experience it, including grounding exercises and distractions.
· Seek out and remember positive experiences. Focus your attention on more positive social experiences. In time, they should more than outweigh the negative ones.
· Chart your progress. Pay attention to how your symptoms improve over time, and celebrate your social victories. It will help you keep your momentum going.
It’s not entirely clear why more people seem to be experiencing social anxiety symptoms. But we do know that most of these symptoms are treatable and manageable. If you or someone you know is experiencing social anxiety, contact a professional mental health expert, such as a therapist, as soon as possible.
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