Do I Have Social Anxiety? Health and Social Anxiety Quiz

The Anxiety and Depression Association of America estimates that 16.1 million adults in the U.S. suffer from Major Depressive Disorder each year. That is roughly 6.7 percent of the population.

Depression is the leading cause of disability in the U.S. for those aged 15 to around 45 years of age. When your mental health is bad it can have a devastating impact on your quality of life and prevent you from completing even the most basic daily tasks.

But what can be done about it? How can you restore the balance in your life and improve your quality of life?

Social Anxiety Self-Test

What Is Social Anxiety Disorder?

Social anxiety disorder is characterized by an intense fear of being judged, negatively perceived, or rejected in a social setting. Individuals with this disorder may also fear appearing or acting visibly anxious or being perceived as stupid, awkward, or boring.¹

People with social anxiety disorder may avoid social activities and often experience significant anxiety and distress when they cannot avoid social activities. They may also experience physical symptoms like rapid heartbeat, nausea, sweating, and panic attacks. These individuals often feel powerless over the anxiety they feel.¹

Social anxiety disorder can create several challenges for those who have it. For example, they may decline job opportunities that involve interacting with new people or avoid going out with friends.¹

Sometimes, the symptoms are so extreme that they significantly interfere with daily routines, performance at work, and social interactions. Those with social anxiety disorder are also at an increased risk for developing major depressive disorder and alcohol use disorders.¹

Self-Medicating

15 million (7%) American adults suffer from social anxiety disorder ²
Over 75% of those with social anxiety disorder experience their first symptoms during childhood or early teenage years²
Less than 5% of individuals with social anxiety disorder seek treatment in the year following initial onset ¹
Over 75% of those with social anxiety disorder experience their first symptoms during childhood or early teenage years²

Triggers

Some people with social anxiety disorder experience fear regarding only one or two particular situations, while others may experience fear and anxiety in any social situation. 3 These situations may be considered triggers. Triggers for social anxiety may include:

Meeting new or unfamiliar people⁴
Talking to people at school or work⁴
Having to speak in class ⁴
Talking to a cashier in a store ⁴
Using a public restroom ⁴
Eating or drinking in front of others ⁴
Performing in front of others ⁴
Talking to strangers ³
Public speaking ³
Going on dates ³
Making eye contact ³
Starting conversations ³

Different individuals with social anxiety disorder will experience a different combination of triggers. One person may find making eye contact difficult but going on a date easy, while another may have the exact opposite experience.3

Symptoms

Social anxiety disorder is different from everyday shyness and usually includes fear, anxiety, and avoidance to the extent that it interferes with relationships, routine, work, school, and other activities. Symptoms of social anxiety disorder include emotional and behavioral symptoms and physical symptoms.⁵

Emotional and Behavioral Symptoms

Fear of situations in which others may cast negative judgments
Fear of being embarrassed or humiliated
Fear of appearing anxious
Fear of interacting with or talking to strangers
Fear of displaying physical symptoms, such as blushing, sweating, trembling, or having a shaky voice
Avoidance of activities or speaking to people out of fear of embarrassment
Fear of being the center of attention
Anxiety associated with the anticipation of a feared activity or event
Intense fear or anxiety in social situations
Analysis of performance and identification of flaws in interactions after a social situation
Expectation of severe consequences after a negative experience during a social situation

Children may exhibit anxiety-related to interacting with adults or peers by crying, having temper tantrums, clinging to parents, or refusing to speak in social situations. ⁵

Performance-related social anxiety disorder is characterized by intense fear and anxiety during speaking or performing publicly. This fear and anxiety do not exist in other general social situations.⁵

Physical Symptoms

Physical symptoms that accompany social anxiety disorder may include: ⁵

Blushing
Fast heartbeat
Trembling
Sweating
Upset stomach or nausea
Trouble catching breath
Dizziness or lightheadedness
Feeling like the mind has gone blank
Muscle tension

Causes

While researchers do not know the exact cause of social anxiety disorder, biological and environmental factors most likely play a role in its development. Some possible causes include: 5

Inherited traits. Anxiety disorders usually run in families. Researchers are unclear how much of this is due to genetics and how much is due to learned behavior.
Brain structure. The amygdala in the brain can play a role in controlling someone’s fear response. Individuals with an overactive amygdala might have increased fear responses, increasing anxiety in social situations.
Environment. Social anxiety can develop as a learned behavior and may develop after an embarrassing social situation. There may also be an association between social anxiety disorder and having parents who model anxious behavior in social situations or who are controlling or overprotective.

Risk Factors

Family history. Someone with biological parents or siblings with social anxiety disorder is more likely to develop it.
Negative experiences. Children who experience teasing, bullying, ridicule, rejection, or humiliation may be more likely to develop social anxiety disorder. Other adverse life events, like family conflict, abuse, or trauma, can create a higher risk.
Temperament. Children who are shy, timid, withdrawn, or restrained in new situations may have a higher risk of developing social anxiety disorder.
New social or work demands. Meeting new people, giving a speech in public, or giving an important presentation at work may trigger symptoms of social anxiety disorder at any age, even though they are more likely to develop in teenage years.
Having an appearance or condition that draws attention. Someone who has a facial disfigurement, stutter, or tremors may feel increased self-consciousness, which can trigger social anxiety disorder.

Impact

If social anxiety disorder is not treated, it can lead to various issues regarding work, school, relationships, or daily activities. These negative impacts can include: ⁵

Low self-esteem
Trouble asserting self
Negative self-talk
Hypersensitivity to criticism
Poor social skills
Isolation and challenging social relationships
Low academic and employment achievement
Substance abuse
Suicide or suicide attempts

Other mental health disorders often occur alongside social anxiety disorder, particularly major depressive disorder and substance abuse problems. ⁵

Prevention

It is impossible to predict what will cause someone to develop an anxiety disorder like social anxiety disorder. Specific actions may reduce the impact of anxious symptoms. These steps include: 5

Get help early. Anxiety is harder to treat the longer it goes untreated, like most mental health conditions.
Keep a journal. Tracking life events can help identify what is causing the anxiety and what activities help it subside.
Set priorities in life. Careful management of time and energy, including focusing some of it on enjoyable activities, can reduce anxiety symptoms.
Avoid using unhealthy substances. The use of alcohol and drugs, including caffeine and nicotine, can create anxiety or make existing anxiety worse. Quitting any of these once addicted can also create feelings of anxiety.
Having an appearance or condition that draws attention. Someone who has a facial disfigurement, stutter, or tremors may feel increased self-consciousness, which can trigger social anxiety disorder.

Treatment

Different treatment options can help individuals with social anxiety disorder manage their symptoms and overcome their anxiety. Treatment for this disorder usually includes psychotherapy, medication, or both. 6

Psychotherapy

Psychotherapy is also known as talk therapy and helps patients understand their experiences and form new coping mechanisms. Some popular types of psychotherapy include. 6

CBT is considered the best treatment method and helps individuals identify their negative thought patterns and behaviors and alter them into positive ones. ⁷This form of psychotherapy can also change behaviors and reactions associated with situations that trigger anxiety. ⁶

Exposure therapy is also helpful for people with social anxiety disorder. In this kind of therapy, the individual gradually works towards engaging in the situation they are afraid of with a therapist and in a safe environment. ⁶

Medications

Different medications can also help in managing the symptoms of social anxiety disorder. Medications used to help treat this disorder include ant-anxiety medications, antidepressants, and beta-blockers. ⁶

Tips for Overcoming Social Anxiety

There are some tips and tools that may be useful in managing social anxiety in addition to traditional treatment methods. Because social anxiety is different for each individual, the strategies that help one person may not be as helpful for another. Trying various methods can help someone discover what works best for them.

Increase Attendance at Social Situations Gradually

People who have social anxiety disorder usually avoid social situations that trigger feelings of anxiety. This avoidance can make the anxiety worse over time, even though it reduces the anxiety in that moment.⁸

Gradually increasing exposure to feared social situations, sometimes with the help of a therapist, can allow for a potentially positive experience with the situation. This positive experience can reduce the anxiety associated with that situation and boost confidence in the individual’s ability to overcome fear. ⁸

Take Time to Relax

Engaging in certain activities can cause feel-good chemicals to release into the brain, relieving stress and anxiety. These activities can include listening to music, reading, playing a video game, or meditating. Doing one of these activities before going into a feared social situation can reduce some anxious feelings. ⁸

Reframe Thoughts

Holding onto the idea of being shy or socially anxious will reinforce the fears associated with interacting with others. One CBT-related technique involves reframing, which helps individuals recognize that they can change their perception of themselves. For example, “I am shy” can turn into “I acted shy at a previous gathering.” 8

Avoid Relying on Alcohol

Alcohol and other substances may temporarily reduce anxiety short-term as a social lubricant. Unfortunately, they can make anxiety worse over time and lead to dependence or substance use disorders. ⁸

Support

In addition to the healthy tips listed above, there are other ways to support yourself or a loved one who may struggle with social anxiety disorder. ⁹

Educate Yourself

Seeking information, including researching warning signs, learning about different treatment options, and keeping up with the current research, helps support yourself or a loved one struggling with social anxiety disorder. ⁹

Communicate

Communication is another excellent way to offer support. This communication can look like having an honest conversation about your feelings with a trusted friend or family member if you struggle with social anxiety disorder. If you suspect a loved one is struggling with social anxiety disorder, it may be helpful to set them aside and express your concern while assuring your support for them. 9

Know When to Seek Help

If the effects of social anxiety disorder begin to cause problems in your life or the life of someone you love, such as avoidance of social situations at school, at work, with friends, or with family, it is time to seek help from a professional and get the necessary treatment. ⁹

Sources

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