People with social phobia fear embarrassment and negative evaluations by
others. Among children, 10% to 15% are shy, and 8% to 11% of adults
develop social phobia, which usually begins in mid- to late-adolescence.

Rating Social Phobia

Directions: For a quick check of whether or not you have social phobia,
rate how often or intensely you experience any of the following fears on a
scale of 0–10, with 10 the most intense fear.

Fear of
             Shame
             Ridicule
             Rejection
             Criticism
             Disapproval

Fear of Being Seen
             Choking on food
             Using poor etiquette
             Spilling something
             Shaking, sweating, or blushing

Fear of
             Appearing foolish
             Voice sounding funny
             Forgetting an answer
             Not knowing an answer or knowing what to say

Fear of Being
             Inept
             Inferior
             Unappealing
             Humiliated
             Embarrassed

CAUSES AND CURES FOR SOCIAL PHOBIA

Shyness may be an inherited trait. Studies suggest that genetics account
for 22% to 50% of social anxiety. People may have this problem due to
worrisome thoughts about how they are being perceived or physical factors:
extra blood vessels under the skin (causing blushing) or low levels of the
calming or excitement-seeking neurotransmitters (GABA and dopamine).
Early identification and treatment of social anxiety is important because it
can eventually provoke alcohol abuse, depression, panic disorder, eating
disorders, or avoidant personalities. There are several powerful ways to
modify it, including taking medications that help reduce any physical causes:

• Beta-blockers, used in the 1960s to reduce high blood pressure, are
  effective in reducing heart palpitations and shaky hands that can
  interfere with performance. They are less effective when taken
  regularly or in less intense social situations.

• Antidepressants that increase the flow of serotonin improve social
  phobia in 50% to 75% of cases. It may take 8–12 weeks to achieve
  the full benefit, and gains may be lost if medication is discontinued.
  Mild side effects may occur initially.

• Tranquilizers such as Valium and Xanax can reduce social jitters for
  78% of people. They work in 15 minutes to reduce anxiety, but they
  can cause drowsiness, forgetfulness, and dependency, and
  aggravate depression in some cases.

Choose helpful beliefs and dare to take action that changes false thinking:

• “Physical symptoms will . . . cause panic vs. decrease the longer I
  stay.” Dare to wait 15 minutes before leaving or try making symptoms
  worse.

• “Everyone is . . . staring at me vs. paying little attention to me.” Dare
  to look around and make a survey of how many people notice you.

• “If I make a mistake, people will think . . . I’m stupid vs. I’m human.”
  Dare to intentionally be foolish—ask where the lettuce is in a
  hardware store.

• “If I shake, sweat, or blush, people will . . . think I’m pathetic vs. be
  compassionate.” Dare to tell people you shake when you’re nervous
  and watch their reaction.

• “If I talk to someone . . . I won’t know what to say vs. questions and
  comments will naturally come to me.” Dare to ask “nosy” questions to
  start conversations.

• Avoid avoidance to reduce or eliminate social phobia permanently:

• Change body chemistry by exposing yourself to fearful situations.
  This gives the neurotransmitter that reduces fear reactions (GABA) a
  chance to build potency.

• Expose yourself to situations you moderately avoid. Pick daily goals
  and wait for anxiety to lessen. Repeat tasks to neutralize fear and
  face other tough situations until you can tackle your worst problem.
  Use positive thoughts (above) during practice.

• Develop hierarchies for difficult tasks. Prepare a speech on shyness.
  Practice it with a tape recorder, close friends, first-graders, and in
  your imagination, and then give it.

Rating Avoidance

Directions: Mark situations you avoid and rate the degree to which you
dodge them with people you know and don’t know on a 0–10 scale: 0
(none) or 10 (complete) avoidance.

Occupational or educational activities
             Working while being observed
             Asking or answering questions at classes or meetings
             Attending or  speaking up at meetings
             Taking a test or giving an oral report or speech
             Talking to teacher, boss, or other authority figure

Interaction
             Asking for information or directions
             Calling someone on the phone
             Leaving messages on answering machines or e-mail
             Meeting people and introducing myself
             Talking to people of the same sex
             Talking to people of the opposite sex
             Making eye contact
             Expressing disagreement or disapproval

Social situations
             Small or large gatherings
             Going out for drinks
             Going to or giving a party
             Asking someone for a date
             Kissing or  making sexual contact

Public scrutiny
             People noticing acne, cerebral palsy or other condition
             Making telephone calls
             Eating or writing with others around
             Using a public restroom
             Entering a room when others are already seated
             Being the center of attention
             Giving a performance



Reference

Statistics come from Social Phobia by David Katzelnick and James Jefferson
(Dean Foundation, 1997) and The Hidden Face of Shyness by Franklin
Schneier and Lawrence Welkowitz (Avon Books, 1996), www.shyness.com.