Almost all of us feel shy sometimes, especially in unfamiliar or uncomfortable situations. But social anxiety is something else entirely.
The UK’s National Institute for Health and Care Excellence (NICE) defines social anxiety as an “overwhelming fear of social situations.”
NICE experts note that individuals with social anxiety fear saying or doing something that could lead to embarrassment, humiliation, or disapproval from others. They worry about blushing, sweating, trembling, or appearing nervous. Many also fret over talking too much or too little when feeling anxious.
Researchers urge us not to confuse social anxiety with introversion—a personality type characterized by a preference for spending time alone rather than in large groups. Quiet and solitude provide introverts with strength and rejuvenation, while noisy gatherings can be exhausting. Nevertheless, these individuals do not shy away from meeting new people or presenting their work to an audience.
Social anxiety isn’t about a preference for solitude, but rather how the brain reacts to perceived social threats.
However, a person can be an introvert and still suffer from social anxiety, as noted by BBC Science Focus.
The Anatomy of Anxiety
For a long time, social anxiety was thought to reflect personality or upbringing rather than biological factors. But recent research points the other way: the condition may involve changes not only in the brain but also in the gut.
Thanks to advanced scanning methods like functional magnetic resonance imaging (fMRI), scientists can observe the dynamics of social anxiety in real time. Researchers primarily focus on how three key neural networks in the brain function, because those networks operate differently in people with social anxiety.
The first is the salience network, which includes the amygdala, a deep-brain structure that helps detect emotionally charged or threatening stimuli.
The second is the executive control network, which includes the medial prefrontal cortex, a region involved in attention, planning, and regulating emotion.
Finally, the default mode network includes the precuneus, a center for self-orientation and self-perception that activates when our thoughts wander or when we think about ourselves.
In a healthy brain, these neural networks constantly switch between modes depending on what matters most at the moment. But people with social anxiety may struggle to switch between those networks.
One of the most surprising discoveries is that the roots of social anxiety may extend far beyond the brain—to the trillions of microbes in our gut.
A 2016 study found different microbiome profiles in people with depression. Researchers suggested that our mental health may be partly shaped by the organisms living inside us.
A few years later, Dr. Mary Butler’s team from University College Cork in Ireland conducted an observational study of students’ diets. It showed that those who consumed fermented foods that benefit the microbiome typically exhibited fewer signs of social anxiety.
Mind Training
Since treating social anxiety through diet is still under-researched, cognitive-behavioral therapy remains the standard treatment for the condition.
It’s essentially a form of mental training. During a series of sessions, a therapist helps the person manage anxiety-provoking situations while teaching skills to reframe thoughts and reactions.
The theory sounds simple, but putting it into practice can be much harder. The key to success is to start therapy with small tasks and gradually progress to situations that truly provoke fear.
For example, begin by asking a question in a work meeting, then move on to giving a presentation in front of colleagues. On a neural level, this approach helps restore balance among the three brain networks mentioned earlier.
Over the course of a year, someone who once struggled with public speaking can become a very different person, says Dr. Venceslao Peñate Castro from the University of La Laguna in Tenerife, Spain.
Self-Distancing as the Key to Self-Understanding
Equally intriguing is the practice known as self-distancing, which involves strategies for managing internal dialogue. This method was developed by Professor Ethan Kross from the University of Michigan (USA).
In its simplest form, it means talking to yourself in the second or third person. For example, before work you might say, “David is nervous about the upcoming presentation,” then describe David’s fears and how he might cope with them.
Ultimately, self-distancing helps reduce anxiety that arises from various challenges, including complex social situations.
The effects of self-distancing persist even for people with severe social anxiety. So this technique can help anyone who freezes before a major public-speaking event, anyone about to spend time in unfamiliar company, or someone simply heading to the store.
Photo: Unsplash
