Have you ever felt like you don’t quite belong in a room full of people? Do you constantly feel like everyone is watching you and quietly judging your every move? You could be dealing with social anxiety.
Social anxiety extends far beyond simple shyness. It is an anxiety disorder that is characterized by an intense fear of social situations. The fear of being judged or humiliated can cause someone to experience extreme stress when involved in social interactions and even avoid them altogether.
One of the most intense parts of social anxiety is the fear of being seen too closely. Let’s learn more about how your brain can contribute to social anxiety and why this happens.
Perceived Threats
When you’re feeling socially anxious, your brain treats social situations as if they are dangerous. It can jump into fight-or-flight mode as a way to protect itself against any perceived threats.
In fight-or-flight mode, the amygdala lights up like an alarm system, and your body can react just like it would when facing a physical threat. Your heart rate will quicken, and you may even experience shaking or sweating. This isn’t a sign of weakness; it’s a sign that your body and brain are trying to protect you, even if it isn’t the appropriate setting.
The Spotlight Effect
When a person is struggling with social anxiety, it can feel like there’s a spotlight on them at all times, especially in social situations. This is what’s known as the spotlight effect. It causes people to believe that everyone is paying a lot more attention to them than they actually are.
The spotlight effect can make it difficult to know what’s going on, as the self-monitoring part of your brain goes into overdrive. It can make you start to overthink everything, such as the things you’re saying, how you’re standing, and how you look.
Replaying Bad Memories
Embarrassing situations happen every now and then. They’re a part of life, and everyone goes through them. But for someone with social anxiety, these embarrassing moments can lead to rumination (thinking the same negative thoughts over and over in a loop).
The socially anxious brain can hold onto those awkward stories and store them like they are life lessons. By collecting all of these painful social memories, your brain will start to believe that social situations mean danger. This can lead to avoidance of all types of social situations and scenarios.
Empathy
Socially anxious people tend to be extremely empathetic. They have a way of being able to pick up on other people’s feelings. While this may seem like a good thing, it can cause them to be more sensitive, and this can backfire in social settings.
This increased state of sensitivity can make them hyperaware of any disapproval or judgment, even if it has nothing to do with them. Any negative feelings that they’re picking up on will make them question what they’re doing wrong.
How to Rewire Your Brain
If you’re struggling with social anxiety now, it doesn’t mean that you have to continue to live with it for the rest of your life. The good news is that you can actually work to rewire and change your brain. With the right dedication, time, and support, your brain will learn to stop treating social situations like you’re in danger.