A social anxiety disorder is more than mere shyness, says Dr Steffen Häfner, a German specialist in psychosomatic medicine and psychotherapy.

It manifests itself in an intense fear of being the centre of attention or judged – let alone rejected – by others.

Even everyday situations such as a brief chat with neighbours can be extremely stressful, triggering symptoms that can include a rapid heartbeat, trembling, blushing, and not uncommonly, a panic attack.

“Many sufferers avoid potentially stressful situations entirely,” Dr Häfner says.

“This frequently sets a vicious circle in motion, since avoidance – while providing short-term protection – in the long term intensifies the fear and leads to loneliness and social withdrawal.”

Social anxieties often develop gradually in teenage years.

Among the possible causes are negative experiences such as bullying or strong pressure to do well.

Having grown up in a family where conflict avoidance or excessive criticism was the norm is another factor that can play a role.

The constant judgement to which social media users are subjected can exacerbate the anxieties, Dr Häfner notes.

“Social pressure to meet expectations is high in our society”, which adds to the stress, he says. 

If social anxieties are disrupting your life, you needn’t resign yourself to them.

There are many things you can do yourself to alleviate your social phobia and make your life easier.

A first step is to set attainable goals.

“Instead of undertaking to go to a large event right away, it can help to have relatively brief contacts in manageable settings first, e.g. by taking a walk with someone you know,” suggests Dr Häfner.

Breathing exercises and mindfulness techniques are also ways to calm yourself.

A key element in tamping down social phobia is dealing with negative thoughts, such as, “I’m making a fool of myself” or “I’m doing something wrong.”

“Identifying and challenging these thoughts is a central part of coping,” remarks Dr Häfner, who says it often turns out that your critical inner voice is much louder than any actual feedback from others.

If social anxieties are seriously restricting your life, however, it’s advisable to seek psychotherapeutic help.

“No one has to remain alone with their fear.

“Social anxieties can be treated,” he says. ”The first step is to talk about them.”

Cognitive behavioural therapy (CBT) has proven to be especially effective, he says.

“Patients learn how to identify anxiety-inducing thoughts, challenge them, and step by step, experiment with new ways of behaving.”

ALSO READ: Change your negative thoughts and behaviours with CBT

Group therapy, for its part, gives patients an opportunity to practise social situations in a safe setting and gain trust in their abilities.

In severe cases, treatment with medications under the supervision of a psychiatrist can be helpful. – dpa