How is general anxiety different from social anxiety
General anxiety and social anxiety
General anxiety and social anxiety are often experienced differently. General persistent anxiety is characterized by excessive and uncontrollable worry about a wide range of everyday things, such as work, health, relationships, and finances. When you’re experiencing persistent anxiety, you might feel anxious and tense most of the time, and you may also experience physical symptoms like sweaty palms, muscle tension, restlessness, and fatigue.
Social anxiety, also known as social phobia, is a type of anxiety disorder that involves intense fear or anxiety about social situations. People with social anxiety may be afraid of being judged or scrutinized by others, and they may avoid social situations or endure them with intense anxiety. Physical symptoms may include blushing, sweating, trembling, and a rapid heart rate. People with social anxiety may feel embarrassed, humiliated, or judged negatively, even in routine or everyday situations.
In general, while both types of anxiety disorders can cause significant distress and impairment in daily life, social anxiety tends to be more specific to social situations, whereas general anxiety can be more diffuse and less tied to specific triggers. Treatment for both types of anxiety disorders may involve a combination of medication, therapy, and lifestyle changes.
Social anxiety can manifest in a variety of ways, including:
Fear of being the center of attention
Fear of speaking or performing in front of others
Fear of meeting new people or initiating conversation
Fear of eating or drinking in public
Fear of using public restrooms
Fear of being assertive or expressing opinions
Fear of being judged for physical appearance, voice or mannerisms
You may experience physical symptoms such as sweating, blushing, trembling, palpitations, nausea, or difficulty speaking. The anxiety can be so intense that it interferes with daily activities and causes significant distress.
Treatment for social anxiety can include therapy, medication, or a combination of both. Cognitive-behavioral therapy (CBT) is a commonly used therapy that helps you to learn to manage anxious thoughts and behaviors. Some medications can also be helpful in reducing symptoms of social anxiety.
How do I know if I am having a panic attack?
A panic attack is a sudden and intense episode of fear or discomfort that often comes without warning. The experience of a panic attack can be very frightening and overwhelming, and people who experience them often worry about having another one.
Symptoms of a panic attack can include:
Rapid heartbeat or palpitations
Sweating
Shaking or trembling
Shortness of breath or difficulty breathing
Chest pain or discomfort
Nausea or stomach distress
Feeling dizzy, lightheaded, or faint
Hot or cold flashes
Tingling or numbness in the hands or feet
Fear of losing control or going crazy
Fear of dying
The symptoms of a panic attack can be different for each person and may vary in intensity and duration. Panic attacks typically peak within 10 minutes, but some symptoms can last longer.
It is important to note that panic attacks can be a symptom of panic disorder, which is a type of anxiety disorder. If you are experiencing panic attacks, it is important to speak with a mental health professional for an accurate diagnosis and appropriate treatment.
What can I do to improve my social anxiety?
If you are struggling with social anxiety, there are several strategies you can use to manage and improve your symptoms. Here are some tips that may be helpful:
Seek professional help: A mental health professional, such as a therapist or counsellor, can help you learn coping strategies and develop a treatment plan tailored to your specific needs. Cognitive-behavioral therapy (CBT) is a type of therapy that is often used to treat social anxiety.
Practice relaxation techniques: Deep breathing, progressive muscle relaxation, and meditation are all techniques that can help you relax and reduce feelings of anxiety.
Challenge negative thoughts: Social anxiety often involves negative thoughts and beliefs about oneself, such as "I'm not good enough" or "People will judge me." Challenge these thoughts by asking yourself if they are true, and consider evidence that contradicts them.
Start small: Gradually expose yourself to social situations that make you feel anxious, starting with less intimidating situations and working your way up.
Focus on others: When you're in a social situation, try to focus on the other person or people and show an interest in what they have to say. This can help shift your focus away from your own anxiety.
Practice self-care: Taking care of your physical health, such as getting enough sleep, exercise, and eating a healthy diet, can help reduce feelings of anxiety.
Remember, it's important to be patient and kind to yourself as you work on improving your social anxiety. It may take time, but with effort and the right support, you can overcome your anxiety and feel more confident in social situations.
What are some good relaxation techniques for anxiety?
There are several relaxation techniques that can be helpful in managing anxiety. Here are some techniques you can try:
Deep breathing: Taking slow, deep breaths can help calm the body and reduce anxiety. Breathe in slowly through your nose, hold for a few seconds, and then exhale slowly through your mouth.
Progressive muscle relaxation: This involves tensing and relaxing different muscle groups in the body, which can help relieve physical tension and promote relaxation.
Mindfulness meditation: This involves focusing your attention on the present moment and observing your thoughts and feelings without judgment.
Visualization: This involves imagining a calm, peaceful scene or situation, such as a beach or a garden, and picturing yourself there.
Yoga: Practicing yoga can help reduce anxiety and promote relaxation. It combines physical postures with breathing techniques and meditation.
Exercise: Regular exercise can help reduce anxiety and promote relaxation. It releases endorphins, which are natural chemicals in the body that help improve mood and reduce stress.
Listening to music: Listening to calming or soothing music can help promote relaxation and reduce anxiety.
It's important to note that everyone is different, and what works for one person may not work for another. It may take some trial and error to find the techniques that work best for you.
What are common core beliefs that people hold about themselves when they suffer from social anxiety?
People who suffer from social anxiety often have negative and distorted core beliefs about themselves, which are underlying beliefs or assumptions that shape their perceptions and behavior. Here are some common core beliefs that people with social anxiety may hold about themselves:
"I am inadequate": People with social anxiety may believe that they are not good enough, not interesting enough, or not capable enough to engage in social situations. They may think that they lack the skills or personality traits that are necessary to succeed socially.
"I am inferior to others": People with social anxiety may believe that they are inferior to others in some way, such as being less attractive, less intelligent, or less successful. They may feel that others are judging or evaluating them, and that they are coming up short in comparison.
"I am unlikable": People with social anxiety may believe that they are unlikable or unappealing to others, and that they are unlikely to be accepted or valued by others. They may feel that their social interactions are always awkward, uncomfortable, or embarrassing.
"I am a failure": People with social anxiety may believe that they have failed or will fail in social situations, and that they will not be able to meet their own or others' expectations. They may anticipate negative outcomes, such as rejection, humiliation, or ridicule.
These negative core beliefs can contribute to social anxiety by fueling self-doubt, negative self-talk, and avoidance of social situations. Therapy can help people with social anxiety to identify and challenge these core beliefs, and develop more balanced and adaptive ways of thinking about themselves and their social interactions.
How can you change core beliefs about yourself?
Changing core beliefs about oneself can be a challenging process, but it is possible with effort and commitment. Here are some strategies that can be helpful in changing negative core beliefs:
Identify and challenge negative thoughts: Negative core beliefs often arise from negative thoughts and self-talk. By learning to identify and challenge these thoughts, you can begin to see them more objectively and develop more balanced, positive ways of thinking. Cognitive-behavioral therapy (CBT) is a type of therapy that can be especially helpful in this regard.
Practice self-compassion: Self-compassion involves treating oneself with kindness, understanding, and acceptance, rather than criticism and judgment. By learning to be more self-compassionate, you can begin to reframe negative core beliefs and develop a more positive self-image.
Build positive experiences: Building positive experiences can help to counteract negative core beliefs. By engaging in activities that you enjoy and that help you to feel good about yourself, you can begin to develop a more positive sense of self.
Seek social support: Seeking support from others can be an important part of changing negative core beliefs. By talking to supportive friends or family members, or by joining a support group, you can gain validation and perspective on your experiences.
Practice mindfulness: Mindfulness involves being present in the moment, without judgment or distraction. By practicing mindfulness, you can learn to observe your negative core beliefs without becoming consumed by them, and can develop greater awareness and control over your thoughts and emotions.
It is important to note that changing negative core beliefs can take time and effort. Counselling can provide a supportive and structured environment in which to explore and challenge negative core beliefs, and to develop new, more positive ways of thinking about oneself.
What is a mindfulness meditation example or mantra that will help build self compassion?
Here is one example of a mindfulness meditation that you can try:
Find a quiet and comfortable place to sit, where you will not be disturbed for a few minutes.
Begin by taking a few deep breaths, inhaling through your nose and exhaling through your mouth. With each exhale, let go of any tension or stress that you may be holding in your body.
When you feel settled, start to repeat the following phrases to yourself, either silently or aloud:
May I be kind to myself.
May I be patient with myself.
May I accept myself just as I am.
As you repeat these phrases, visualize yourself as a small child or a dear friend. Imagine that you are offering these words of kindness and compassion to that child or friend, and allow yourself to feel the warmth and caring that comes with these words.
Continue to repeat these phrases for a few minutes, allowing yourself to feel the sense of self-compassion that they evoke.
When you are ready, take a few more deep breaths and bring your awareness back to the present moment. Take a moment to notice how you feel in your body and in your mind.
This mindfulness meditation can be a powerful tool for building self-compassion and self-acceptance. By offering yourself these words of kindness and compassion, you can begin to shift negative self-talk and develop a more positive and loving relationship with yourself.
