How to overcome social anxiety disorder? Advice from a psychologist

Your heart races, your hands shake, and a recurring thought runs through you: “What will they think of me?” » These sensations, well known to people suffering from social anxiety disorder (SAD), can make every interaction intimidating, even paralyzing.

However, these fears are often amplified by erroneous beliefs. To live better with this disorder, it is essential to understand its mechanisms and implement appropriate strategies. Here is the advice provided by Dr Lauren Cook, clinical psychologist at the media VeryWellMind.

What is social anxiety disorder?

SAD is a persistent form of fear of social situations. It can be general, affecting most interactions, or specific, occurring in specific contexts such as speaking in public or dining with strangers.

Symptoms include flushing, tremor, shallow breathing, and a pervasive fear of judgment or rejection. These feelings, although unpleasant, often have their origins in negative cognitive patterns and past experiences.

Causes and triggers

Social anxiety is often fueled by two major cognitive biases. Negative automatic thoughts (NAP): These irrational thoughts, like “I’m going to say something stupid,” amplify stress and reinforce avoidance.

The spotlight effect: The erroneous belief that all eyes are on you, exacerbating the feeling of constant judgment.

Cognitive restructuring and progressive exposure

Identify your negative thoughts and replace them with realistic affirmations. For example, when faced with the fear of “messing up,” remember that a mistake will often go unnoticed by others.

Face your fears gradually. Start with small interactions, like thanking a waiter, before tackling larger challenges, like a presentation at work.

Relaxation techniques

Deep breathing and mindfulness exercises help reduce physiological reactions to stress. The 5-4-3-2-1 is an effective method: identify five things you see, four that you hear, three that you touch, two that you smell, and one that you taste.

Quality sleep, a balanced diet and physical exercise promote better stress management. Also limit caffeine and alcohol, which can make symptoms worse.

Be accompanied

Cognitive behavioral therapy (CBT) remains the most effective method for treating SAD. It can be combined with techniques like EMDR to treat underlying trauma.

Sharing experiences with people facing the same difficulties can strengthen the feeling of belonging and offer new coping strategies.