Social Anxiety

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Everyone experiences social anxiety in new situations. However, social anxiety disorder (SAD) or social phobia is a mental health condition that arises when the anxiety associated with social situations contributes to significant distress in an individual’s daily life (e.g., work and school). Individuals with SAD fear negative judgment from others and often struggle with feelings of embarrassment, self-consciousness and even depression. Social anxiety can be specific to certain social situations (e.g., performing in a school play) or can be generalized to a variety of social situations. This difficulty associated with communication with others can contribute to lost opportunities and prevent individuals from realizing their full potential. For example, SAD can cause a fear of interviewing which will inhibit professional growth. Limiting meetings with new people can lead to isolation and other mental health problems such as depression and self-harm.  

The following resources are aimed at helping individuals navigate social anxiety (in a general sense). Steps2Flourish is not a substitute for professional mental health support and as such, you should see your primary care provider if you feel that you have social anxiety disorder for appropriate treatment. 

• Join a support group. There are a number of support groups for individuals navigating social anxiety. For example, The Toronto Shyness and Social Anxiety Support Group holds events in-person (at coffee shops) as well as virtually for you to meet other individuals trying to get a better handle of their social anxiety. Visit https://www.meetup.com/ for more support groups. 

• Challenge negative thinking patterns. Much of the anxiety experienced by individuals in social situations results from a negative mindset that catastrophizes social situations (i.e. you’re thinking of the “worst case” scenario all the time). Challenge these negative thinking patterns by pausing your train of thought and asking yourself questions like, “Can I really tell what the other person is thinking?” or “Is this my anxiety talking or is there something in my environment suggesting that I’ll be ridiculed or embarrassed?" 

• Practice diaphragmatic breathing. Social situations are always going to provoke anxiety. Even the greatest athletes and musicians experience some level of anxiety when they are about to perform but they channel that anxiety into facilitating rather than inhibiting their performance. By practicing diaphragmatic breathing, you can give your nervous system a chance to calm down before tackling the task at hand. 

• Put yourself in uncomfortable situations. Practice makes perfect. Take it from our own Director of Education Management, whose fear of social situations made it almost impossible for her to ask for help from her professors during first-year. Now, she’s constantly encouraging youth to put themselves in uncomfortable social situations. Join that club, play that sport or present at that conference. Social situations are always daunting so practicing is key. Next time you go to the mall, ask a sales associate for help. When you get on the bus, say hello to your bus driver and ask them about their day. Taking these small steps will help make you more comfortable when it comes to more daunting social tasks like an interview or performing in front of a crowd.