Social Phobia

Dealing with other people can be a terrifying situation for those who suffer from social phobia. 

We’ve all experienced them; those moments when you just can’t bring yourself to leave the house to attend a social engagement. For many of us, the reason is just laziness. But for some people, there is a psychological reason. The idea of mingling with others makes them quake in fear, a condition known as social phobia.

The condition

Social phobia, also known as social anxiety disorder, is a condition characterised by a fear of certain situations. These situations can be extremely diverse, ranging from a job interview or a presentation at work, to attending a party with friends and even eating or drinking in public.

While many of us have a trepidation of public speaking, for those with social phobia, this fear can be so paralysing that it interferes with their lives.

People with social phobia also fear being watched or criticised by others. Although they may know that their fears are unfounded or unreasonable, they are unable to overcome them.

Do I have social phobia?

Worried about that presentation you have to make at a meeting? Chances are, you are merely apprehensive about having to stand in front of a group and expressing your thoughts.

How can a person tell if he/she has social phobia? The following symptoms may be key signals.

•   Fear or apprehension about a social meeting or engagement (this fear could last for days or even weeks).

•   Fear of being embarrassed in public.

•  Fear of being watched, judged or criticised by people, particularly strangers.

•  Fear that other people will note your nervousness and uneasiness.

•  Avoidance of social events or even places like work or school to avoid any of the abovementioned fears.

These physical symptoms may accompany the psychological ones mentioned above.

·       Nausea.

·       Dizziness.

·       Fainting spells.

·       Breathlessness or rapid breathing.

·       Trembling.

·       Hot flashes.

·       Profuse sweating and clammy hands.

·       Shaky voice and difficulty speaking.

·       Blushing.

·       Muscle tightness.

·       Palpitations.

What can be done?

Medical options

There are medications that can overcome some of the symptoms of social phobia. However, they are not a ‘cure-all’ method, as stopping treatment will cause a relapse of symptoms.

Some of the medications prescribed include:
• Anti-anxiety drugs.
• Beta blockers – to control physiological symptoms caused by anxiety, including sweating, rapid heartbeat and shaky hands.

• Anti-depressants – used in situations where social phobia is extremely severe and interferes with a person’s ability to function.

Behavioural therapy

More often than not, treatment involves therapy and lifestyle changes. Cognitive therapy can help a person identify the situations he/she fears most and learn how to change his/her thought patterns so as to no longer fear these situations.

The person will also learn how to control anxiety attacks  with the help of several methods, eg, relaxation and breathing techniques. He/she can also learn how to deal with a ‘scary’ situation as opposed to avoiding it altogether.

Some therapists encourage role-playing during their sessions to help patients develop better social and conversational skills to enable them to cope better in social settings.

Lifestyle changes

Just like it does for numerous health conditions, lifestyle modifications can help reduce the symptoms of social phobia.

·     Are you sleeping enough? A lack of sleep can make you more prone to anxiety attacks. Adequate sleep will help you stay relaxed throughout the day, especially in social settings.

·     Reduce your caffeine intake. Not only will it keep you up at night, caffeine acts as a stimulant and also exacerbates the symptoms of anxiety. Cut down on coffee and other caffeinated drinks.

·     Try to better manage your stress levels. Relaxation and breathing exercises may help. Scheduling some time each day to indulge in ‘me-time’ helps, too! Whether it is a warm bath, a massage or facial, or even reading a book, find an activity that relaxes you.

·     Although some people may consume alcohol to ‘loosen up’ before a social setting, in reality, alcohol worsens anxiety symptoms. It may give you a relaxed feeling at first, but after a while, alcohol acts as a stimulant, increasing your risk of a panic attack.

·     Just like alcohol and caffeine, nicotine is also a stimulant. If you are a smoker, quit. Remember that smoking before a social gathering will not relax you, but increase your anxiety symptoms.

Exercise is a great way to relax the body and mind, and reduces stress. It helps ease muscle tension and increases energy levels. Exercise also stimulates the production of endorphins (those feel-good hormones)!