In 2020, the world was hit by the coronavirus pandemic. We stayed at home most of the time to protect ourselves from the virus and wore masks when we went outdoors. We stopped hanging out with our friends like we normally used to do, all lectures became online and we felt very lonely at times.
A few years later, life started going back to normal, and many of us were excited to finally leave our “bubbles” and step into the outside world, but others were reluctant, anxious, or even scared.
It was time for us to return to college, but the transition from online to in-person classes caused some of us to develop social anxiety.
According to Kate Marijolovic’s 2023 article in The Chronicle of Higher Education, the number of students experiencing social anxiety increased dramatically from 2021 to 2022. It was the mental health issue with the highest change in the past 12 years.
Social anxiety, also known as social phobia, is the fear of social interactions like answering questions in class, going out on dates, speaking in public, or even shopping. Students with social anxiety feel like they are being watched and judged by their peers. Social anxiety is best described as an intense fear a student faces in a public setting that is beyond their control.
Social anxiety has an impact on a student’s daily routine and everyday interactions that could lead to avoiding career fairs, seminars, extracurricular activities, and job interviews, which could have a damaging effect on their future endeavors.
Some interpret social anxiety as shyness, but that is not the case. Shyness is the feeling of awkwardness or discomfort around people and especially unfamiliar ones. It can affect socializing and building new relationships, but not to the extent of social anxiety. Shyness can also fade away as we get older, meanwhile social anxiety is persistent.
The isolation we faced during the pandemic is the new factor that causes social anxiety among young adults and students today. We got used to staying alone at home, so we no longer feel familiar with our old habits, like interacting with new people or having lunch with our friends. This is why, some of us who have never experienced social anxiety pre-pandemic have some nervous feelings about returning to university.
However, some students are more prone to having social anxiety than others. This mental health problem could still arise, because of other factors:
Your family: Social anxiety tends to run in families, so it could be an inherited trait. However, some psychologists argue that it is due to learned behavior from home.
Your body: A student who has an overreactive amygdala, a brain structure that may be responsible for controlling emotions, can have a higher fear response than others during social situations.
Your surroundings: Having a history of emotional, physical, or other kinds of abuse, having experienced an embarrassing situation, or having overcontrolling parents are factors that contribute to social anxiety.
What shows that we have social anxiety?
For some of us who suffer from social anxiety, the symptoms may include:
Blushing
Sweating
Nausea
Having heart palpitations
Shaking
Avoiding social gatherings
Feeling like we are being watched and judged
Fear of doing something embarrassing
Not answering questions in class
Avoiding the cafeteria; preferring to have lunch alone
Skipping class
How do we deal with social anxiety?
The first step we could take to address our social anxiety is to write it down. The only way to begin getting better is when we realize what triggers it.
Another helpful tip to overcome our social anxiety is to challenge and substitute our negative thoughts with a technique called realistic thinking. For example, if we have to present a project in class and we start having some anxious thoughts, like What if I say or do something embarrassing in front of my classmates?. Reply to yourself in a positive tone, like Well, everyone would just probably think I am funny.
We could also try some relaxation techniques like breathing exercises or muscle relaxation exercises. They make it easier to control our social anxiety symptoms like sweating and heart palpitations. Even regular physical activity like yoga or working out can improve our mood and increase emotional resilience, which would help us deal with anxious situations.
As university students, we tend to rely heavily on caffeine to be able to focus during lectures and complete our assignments on time. However, studies show that a high amount of caffeine increases anxiety, so it would be beneficial to cut back on caffeine.
There are some days when we have many lectures and don’t have the time to have breakfast or even lunch. Skipping meals makes our blood sugar drop, which could trigger anxiety. On a busy day, it is crucial to grab some snacks like a protein bar or some fruits to eat on our way to class.
Finally, the best way to overcome social anxiety is by talking to a therapist or the university counselor. A trained mental health professional will guide us and help us learn the necessary skills to gain confidence in social settings. Going to therapy will make us feel like we are not alone while dealing with this mental health problem. They could also refer us to a psychiatrist, who can prescribe medication for social anxiety.
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