What Is The Root Cause of Social Anxiety?
Have you ever wondered why social situations feel so overwhelming?
The truth is, social anxiety isn’t just about being ‘shy’ or ‘introverted’ - it has deep roots in our evolution, psychology and biology.
Our Evolution To Social Anxiety
Evolutionary psychologists believe fear of social situations has primordial roots. This means it has roots in the evolution of humans and how our brain developed.
Our caveman ancestors were vulnerable and living in a large group was a basic survival skill. If you were rejected from the group, this meant less access to resources, such as safety, food and shelter.
Any form of rejection from this group could lead to death. This is the environment in which our brain developed.
It is therefore completely normal to feel anxiety when you feel vulnerable to rejection from someone today, particularly if they represent a group. Our brain developed when this was risky, and it is trying to protect us.
It hasn’t caught up to the idea that most of us no longer live in these situations.
The Bio-Psycho-Social Model
However, it’s not just our evolution. It’s how this interplays with other factors.
Our social nature can emerge from a complex interplay of biological, psychological, and social factors [1].
Social anxiety isn't just about one factor – it's an intricate dance between three factors:
How These Systems Interact
Our biological, psychological, and social systems are in constant communication.
For example, cultural pressure (social) can activate stress hormones (biological) and negative self-talk (psychological).
The system also works positively - supportive relationships (social) calm our nervous system (biological) and build confidence (psychological).
Each system influences and reinforces the others, creating patterns that shape our social experience and nature.
So, don’t beat yourself up if you’re struggling socially in some way! We’re often dealing with a complex interaction of factors, many of which are often out of conscious awareness or immediate control.
Our Environment
Early relationships and experiences create our initial blueprint for social interactions. If these early experiences involved criticism, rejection, or inconsistent support, we might develop a more sensitised social anxiety response.
The nature of our environment also matters, for example whether we grew up:
In poverty
In a small or large place
As a minority in some way
In a different culture
And any other environmental factor.
The Brain's Response: Fight or Flight
When we experience social anxiety, our brain's threat detection system comes online. This triggers our fight-or-flight response, leading to those uncomfortable physical symptoms and racing thoughts. Physical sensations might be:
Sweating
Shaking
Racing heart
Nausea
Dry mouth
Difficulty speaking
And more…
The fight or flight system in caveman times vs. now.
These reactions were incredibly helpful for our ancestors facing physical dangers, but in modern social situations, they can make us feel even more anxious and self-conscious!
The Cycle That Keeps It Going
Social anxiety often operates in a self-reinforcing cycle with 4 key features [2]:
Worried Thoughts and Images:
We might worry about looking anxious, saying something wrong, or being judged.Self-Focused Attention:
Instead of engaging in conversations, we turn our attention inward, constantly monitoring ourselves and how we appear.Physical Symptoms:
The fight-or-flight response creates uncomfortable physical sensations.Behavioral Changes:
To cope, we might either avoid social situations entirely or develop safety behaviors (like never disagreeing with others).
Each component feeds into the others, creating a cycle that can feel impossible to break.
The Good News
Understanding these root causes isn't about finding something to blame – it's about developing compassion for ourselves and recognising that social anxiety is a natural response to complex factors, many outside our control!
The amazing thing about our brains is their ability to change through neuroplasticity [3]. Just as neural pathways for anxiety were created, new, healthier pathways can be formed with support and practice.
Remember: If you're struggling with social anxiety, you're not alone, and you're not broken. Your brain is doing exactly what it evolved to do – trying to keep you safe. With understanding, support, and the right tools, you can begin to reshape your relationship with social situations.
If social anxiety is significantly impacting your life, consider reaching out to a mental health professional who can provide support and strategies. You deserve to feel comfortable and confident in social situations, and help is available.
Note: Everyone's experience with social anxiety is unique. This post offers general insights, but individual experiences may vary!
References
[1] Engel, G.L. 1977. The need for a new medical model: A challenge for biomedicine. Science 196 (4286): 129–136.
[2] Clark, D. M., & Wells, A. (1995). A cognitive model of social phobia. In R. G. Heimberg, M. R. Liebowitz, D. A. Hope, & F. R. Schneier (Eds.), Social phobia: Diagnosis, assessment, and treatment (pp. 69–93). The Guilford Press.
[3] Albert PR. Adult neuroplasticity: A new ‘cure’ for major depression? J Psychiatry Neurosci. 2019;44:147–150. doi: 10.1503/jpn.190072.