How to Cope with Social Anxiety at Work
For most of us, our jobs require us to socialize with others. Whether we’re on a collaborative team, have supervisors to report to, or work with clients, we rarely work alone. For those struggling with social anxiety, the workplace can feel intimidating as a result. Below, we’ve outlined some information on Social Anxiety Disorder as well as tips for those struggling with social anxiety to help make the workplace less stressful.
What is the difference between social anxiety and Social Anxiety Disorder?
Social anxiety refers to the general discomfort or nervousness that many folks experience in social situations. It's a common phenomenon and doesn't necessarily indicate a mental health disorder. Feeling nervous before a presentation, job interview, or social gathering is part of being human.
On the other hand, Social Anxiety Disorder is a recognized mental health condition characterized by persistent and intense anxiety or fear of social situations. Unlike occasional social anxiety, SAD involves symptoms that are severe, enduring, and interfere with various aspects of an individual's life.
Some key features of Social Anxiety Disorder include:
Persistent and excessive fear or anxiety about social situations.
Marked distress or avoidance of social interactions.
Interference with daily functioning, including work, school, and relationships.
Some common misconceptions about social anxiety are:
Myth 1: Shyness = Social Anxiety.
While shyness can be a symptom of social anxiety, it is not the same thing. Some of us are shy, but not because social situations provoke fear & anxiety.
Myth 2: Social Anxiety Disorder is a personality trait.
Nope, nope, nope. Social Anxiety Disorder is a mental health condition that can be diagnosed and treated. Don’t believe us? Just reference a DSM-5.
Myth 3: Social anxiety only affects introverts.
While it's true that introverted people may be more likely to experience social anxiety, it can affect anyone regardless of their personality type.
How to Cope with Social Anxiety in the Workplace
Social anxiety can be challenging to deal with, especially in a workplace where social interaction is often necessary. Here are some tips that may help you feel more comfortable socializing at work:
Take deep breaths and focus on the present moment: When you're feeling anxious, it's easy to get caught up in negative thoughts and worries about what might happen. Try to take deep breaths and focus on the present moment instead.
Start small: You don't have to jump into deep conversations right away. Start with small talk, such as asking someone how their weekend was or commenting on the weather (see more below).
Practice active listening: When someone is speaking to you, give them your full attention. Focus on what they're saying and ask follow-up questions to show that you're interested in what they have to say.
Be yourself: Don't try to be someone you're not. It's helpful to be genuine and authentic in your interactions with others.
Take breaks: If you're feeling overwhelmed or anxious, it's okay to take a break. Go for a walk or find a quiet place to regroup and calm down.
Seek support: Consider talking to a therapist or counselor about your social anxiety. They can provide you with strategies to cope with your anxiety and help you build confidence in social situations.
Remember, it's okay to feel anxious and you're not alone. Many people struggle with social anxiety, especially in the workplace. With time and practice, you can learn to manage your anxiety and feel more comfortable socializing at work.
Try Small Steps First
Starting small means taking small steps to gradually build your comfort level with social interactions at work. Here are a few examples of small actions you can take to start socializing at work:
Smile and greet your colleagues: Start by simply smiling and saying hello to your colleagues when you see them. This can be a small but meaningful way to start building connections.
Ask a question: If you're in a group setting, try asking a question related to the topic at hand. This can help you engage in conversation and show that you're interested in what others have to say.
Comment on something in common: If you notice that you and a colleague have something in common, such as a shared interest or hobby, use that as a conversation starter. For example, "I noticed you have a Star Wars mug. I'm a big fan of the series too!"
Join a social activity: If your workplace has social activities, such as a lunch group or after-work event, try attending one. This can be a low-pressure way to socialize with colleagues in a more relaxed setting than a corporate meeting or call.
Treating Social Anxiety Disorder
Diagnosis of social anxiety disorder typically involves an assessment by mental health professionals, considering the presence and severity of symptoms, as well as their impact on daily functioning.
Treatment approaches for social anxiety disorder may include:
Talk Therapy: Talk therapy, particularly Cognitive-Behavioral Therapy (CBT), is a highly effective treatment for social anxiety disorder. In CBT, individuals learn to identify and challenge negative thought patterns and beliefs about social situations. Therapists help clients develop coping strategies and social skills through gradual exposure to feared situations, teaching relaxation techniques, and restructuring maladaptive thoughts. Over time, therapy empowers individuals to gain confidence, reduce avoidance behaviors, and effectively manage their symptoms, leading to improved social functioning and overall well-being.
Medication: Antidepressant medications, particularly selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs), may be prescribed to alleviate symptoms of social anxiety disorder.
Support Groups and Peer Support: Participating in support groups or seeking peer support can provide individuals with social anxiety disorder with validation, encouragement, and coping strategies from others who understand their experiences.
Want to learn more about treating Social Anxiety Disorder? Reach out to one of our therapists here at Samata Health!
