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My neighbor passed by without saying hello. I didn’t get the promotion I really wanted, just like I expected. OvergeneralizationĪpplying one negative experience to all related scenarios. If he doesn’t even like me, I’m doomed! I’m never going to be confident or happy. My therapist seemed annoyed with me this week. That’s it, my love life’s over – I’m going to be alone forever. Oh my gosh, I was way too talkative on that date! She’s never going to talk to me again. They’ll see I’m an anxious mess, not to mention an imposter. ![]() It'll be an absolute disaster if I say yes to leading this week’s team meeting. They probably think I’m ugly! CatastrophizingĪnticipating the worst-case scenario in social situations. The cashier at the grocery store didn’t even make eye contact with me. She’s probably on a date with someone she finds much more interesting right now. It’s been a day since I texted my crush, and I haven’t heard anything. My teacher just yawned during my presentation – he must think I’m stupid and boring. Mind ReadingĪssuming the thoughts and judgments of others without sufficient evidence. Let’s review some distorted thought patterns typical for those with social anxiety disorder.Īs you’ll see in the following examples, many social anxiety thoughts incorporate multiple cognitive distortions simultaneously. Common Cognitive Distortions in Social Anxiety Disorder This one-two punch naturally increases social confidence by combating distorted thinking and social avoidance, which tend to go hand in hand. Cognitive behavioral therapy (CBT) – the gold-standard treatment for SAD – couples cognitive restructuring with exposure therapy. Psychotherapists treat social anxiety via cognitive restructuring, a research-backed approach to correcting cognitive distortions. Feeling isolated and socially stagnant, you double down on your conclusion that nobody likes you. Your disappointing party-going experience lowers your self-esteem and prompts you to avoid such events in the future, limiting your opportunities to make new friends. You leave the party early, concluding I’m just not likable. ![]() As a result, you feel bored, lonely, and ashamed. Unfortunately, your anxiety comes off as aloofness, discouraging others from conversing with you. Preoccupied with your terminal awkwardness, you stand in a corner and try not to make eye contact with anyone. Not knowing many people there makes you feel uncomfortable you think I must be the most awkward person here. These anxiety-provoking thought patterns kick off a vicious cycle of emotions and behaviors that reduce your self-esteem and willingness to take social risks.įor example, let’s imagine you attend a coworker’s birthday party. ![]() How cognitive distortions cause social anxietyĬognitive behavioral therapists refer to the automatic negative thoughts characteristic of anxiety disorders as cognitive distortions. ![]() In addition to physical symptoms (e.g., blushing, trembling) and anxiety-fueled behaviors (e.g., avoiding eye contact or small talk), social anxiety affects your thinking in the form of seemingly endless self-critical thoughts. The National Institute for Mental Health estimates 7.1% of the United States population experiences social anxiety disorder. You are in good company if you avoid dating, hate parties, or prefer a root canal over public speaking. □ Take our free quiz: Do I Have Social Anxiety? If you constantly worry that others dislike you, you may struggle with social anxiety disorder (SAD). Yet chronic and debilitating fears of social embarrassment, humiliation, or rejection amount to more than fleeting, garden-variety shyness. Most human beings periodically leave social situations worrying about whether they made a good impression.
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