In the broadest sense, anxiety is an intense fear, worry or dread. These feelings are often connected to a specific situation, event or thought. While these emotions are all typical in moderation, they can become excessive. As a teenager, if you notice yourself feeling intense feelings of stress or worry all the time, these feelings may be related to an underlying mental health condition. Anxiety can manifest in many different ways. You may start to notice patterns in the kinds of situations that trigger your anxiety symptoms. For example, you may feel particularly anxious around other people. If your anxiety is largely related to interpersonal interaction, you may have a social anxiety disorder.

What is social anxiety disorder?

Social anxiety disorder (SAD) is a kind of anxiety disorder that involves irrational fear and excessive worry in social settings. The symptoms of this condition are typically triggered by social interactions or even the idea of social interactions. If you’re experiencing SAD, you may constantly worry about being judged and watched whenever you are around other people. You may also feel embarrassed by your actions and believe you are constantly doing the wrong things. People who have social anxiety or social phobia often experience fear so intense that it interferes with everyday activities, like going to school or hanging out with friends.

If you’re a teen with social anxiety, you aren’t alone. One study shows that around 9.1% of adolescents have experienced the symptoms of a social anxiety disorder. Fortunately, help is available. Resources like therapy are often a great way to manage symptoms and practice new coping skills. If you’re not sure whether your social anxiety needs treatment, it can help to learn about the condition’s signs and symptoms. Getting insights into the way social anxiety affects you can be valuable as you start your journey toward mental wellness.

Signs that your social anxiety needs treatment

• Social avoidance — Do you tend to avoid social situations? It’s normal to want alone time, but consistently avoiding other people could be a sign that your social anxiety needs treatment. Social avoidance can come in a variety of forms. You might avoid social events such as club meetings and parties. You may even start to limit the time you spend with close friends and family. Do you frequently find yourself coming up with excuses to avoid interacting with others? This kind of behavior is often associated with social anxiety. If you are regularly skipping events and avoiding your friends, it might be time to seek treatment for social anxiety.

• Nausea and aches — Social anxiety can come with physical symptoms. People who experience social anxiety often feel sick before or during social interactions. You may feel sick to your stomach, dizzy or lightheaded. Common physical symptoms include nausea, headaches, stomachaches and trembling, and they can worsen during a panic attack. Panic attacks are sudden episodes of intense anxiety. If you have a panic attack, you may feel symptoms such as chest pain, sweating and difficulty catching your breath. If you experience a panic attack or any anxiety-related physical symptoms, it is important to seek treatment. A mental health professional can help you find sustainable, long-term solutions to your symptoms.

• Fear of judgment — Do you feel like you are constantly being judged by the people around you? This kind of thinking is often a product of anxiety. As a teenager with social anxiety, you may worry about judgment from your friends, teachers, classmates and family. You may also stress about the prospect of embarrassing yourself in front of those people. Feeling extremely self-conscious can be paralyzing, preventing you from engaging in social activities. Do you spend a lot of time worrying about how others perceive you? If so, it can be helpful to realize how many of these thoughts and feelings may be rooted in your anxiety rather than reality. With the right treatment, you can start to overcome your fears and build more self-confidence.

Best anxiety coping skills for teens

• Relaxation techniques — Teens with anxiety often have trouble regulating their emotions. When you feel like your anxiety is getting out of control, it’s crucial to have some ways to lower your stress levels. Some of the best coping skills are relaxation techniques. By intentionally relaxing your mind and body, you can start to alleviate your distress. Some of the most effective relaxation techniques include deep breathing, progressive muscle relaxation and grounding exercises. A grounding exercise is a technique that helps you get out of looping stressful thoughts and refocus on the present. Simple activities like taking a short walk can be great for grounding yourself.

• Social skills practice — Worried about entering social situations? One way to reduce your anxiety is practice. By role-playing social scenarios with someone you trust, you can become more confident in your social skills. If you’re feeling anxious about an upcoming class presentation, for example, you can rehearse in front of a close friend or family member. This practice can also help you become more assertive in your daily social interactions.

How to make friends with social anxiety

Want to make new friends but you aren’t sure where to start? Making friends as a teen with social anxiety can seem harder than it actually is. With the right approach, some time, and patience, you can start building new friendships.

When you’re trying to strike up a friendship, it’s important to start small. Look for potential friends in familiar, low-pressure environments. This can help ease your anxiety and increase the likelihood of common interests. Being yourself is also important — authenticity is key to making lasting friendships. In addition to helping you manage your anxiety symptoms, a mental health professional can also help you build social skills to feel more comfortable befriending other people.

Get help with your social anxiety at Embrace U

Ready to take the next step in addressing your social anxiety? Embrace U is here to help. With outpatient mental health services designed for adolescents, we can offer the guidance and support you need to alleviate your anxiety symptoms.

Contact our team today for more information or to schedule an initial appointment.