Social and Generalized Anxiety: How They’re Different and How to Cope
By : Katherine Pica LCSW
The heart-pounding, gut-wrenching, lung-crushing symptoms of anxiety are suffocating. When dealing with anxiety, we cannot always tell where these worries come from, or what it is exactly we are worrying about. There are two common anxiety disorders: Social Anxiety Disorder and Generalized Anxiety Disorder. You may be wondering, isn’t anxiety just anxiety? Yes, however, different disorders may require different methods of coping. First, let’s discuss the differences between the two.
Social Anxiety Disorder
Social anxiety, sometimes called social phobia, is a fear of social situations. Someone with social anxiety may be afraid of judgment from others, being embarrassed, or performing in front of other people. They have overwhelming thoughts about negative perceptions or rejection.
Symptoms:
Excessive fear of scrutinization in social situations
Fear of being judged by others
Intense worrying about future social interactions
Avoidance of social gatherings
Physical symptoms in social settings: heart racing, sweating, body tremors, and blushing
Lack of eye contact with others while speaking
Generalized Anxiety Disorder
Generalized Anxiety is excessive fear or worry about multiple different situations. While it does include a fear of social interactions, that is not the sole focus. Generalized anxiety encompasses many areas of life, such as health, work, and personal relationships.
Symptoms:
Excessive fear typically about real life situtation
Feat about potential future situations
Inability to control worries
Restlessness or feeling on edge
Fatigue and difficulty with concentration
Irritability
Sleep disturbances
Key Differences Between Social and Generalized Anxiety
Focus of Anxiety:
Social: Fears of meeting new people, starting a conversation, or saying the “wrong” thing, worries about judgment from others
Generalized: Chronic worrying about a wide range of issues, specifically the “what ifs” of the future
Triggers:
Social: Anticipation of social situations, topics of conversation, speaking to strangers, or attending gatherings with other people
Generalized: Triggers can vary, but are mainly caused by thinking about the future or engaging in everyday activities.
Behaviors:
Social: An overall avoidance of interactions with people, difficulty speaking, stuttering, and isolation, it can impact personal relationships and professional life.
Generalized: Feelings of nervousness about various situations or tasks, restlessness or extreme fatigue, causing feelings of irritability and snapping at those close to you, and physical body pain
Coping Strategies for Anxiety treatment
Cognitive-Behavioral Therapy (CBT)
CBT is a very common therapeutic approach that helps with identification of negative thought patterns and how they relate to anxiety behaviors. Skills can teach how to reframe ways of thinking and learn how to thought-stop when anxiety takes hold.
Exposure Therapy for OCD
Exposing yourself to the situation or event that causes anxiety is a great way to overcome it. First, create an anxiety hierarchy ranking situations from ones that cause the least anxiety to the most. Start small, prepare, and expose yourself gradually to anxiety-inducing situations. At Resilience Counseling we are trained in exposure in response prevention. All therapist on our team have extensive training in exposure therapy.
Relaxation Techniques for Anxiety
Anxiety causes our bodies and minds to be in a constant state of stress. It’s important to learn to relax by engaging in pleasurable activities. Deep breathing, yoga, meditation, journaling, and self-care are great strategies to try if you are feeling overwhelmed.
Realistic Thinking
Individuals with anxiety tend to struggle with negative thoughts and perceptions of themselves. Instead of thinking thoughts of “no one will like me,” “I am going to embarrass myself,” or “what if this doesn’t work out?” try to take a more realistic approach. The truth is, you don’t know how any situation is going to work out. Try giving yourself positive affirmations, do your best, and tell yourself, “I am enough.”
Therapy Specializing in Anxiety - San Diego, CA
Anxiety can feel isolating, and while the urge to withdraw may be strong, connection is key to healing. If you’re dealing with social anxiety, your circle may be small—but even having one supportive family member or friend you feel safe with can make a big difference. You don’t have to face it alone. At Resilience Counseling we are here help you better understand your anxiety, work through triggers, and build the tools you need to feel more confident and connected.
Anxiety and OCD therapy San Diego,CA
At Resilience Counseling, we specialize in treating generalized anxiety, OCD, and social anxiety across all ages. Whether you're constantly worrying, feeling stuck in obsessive thoughts and compulsions, or overwhelmed in social situations, we’re here to help. Our team uses compassionate, evidence-based approaches to give you the tools and support you need to feel more confident, calm, and in control. You're not alone—reach out today to take the first step toward feeling better.
Author Bio: Katherine Pica OCD Therapy - San Diego, CA
Katherine Pica - Owner and Clinical Director of Resilience Counseling. She supervises all the therapists at Resilience Counseling. She has been practicing since 2007 for over 18 years! Trained in ERP for OCD and EMDR for Trauma. Katherine brings years of experience to her team! Available in San Diego, CA for session in person and all over California for virtual therapy.
Anxiety and OCD treatment in the
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Disclaimer : The Content is not intended to be a substitute for professional and or medical advice, diagnosis, and or treatment. It is important to always seek the advice of your physician or other qualified health provider with any questions you may have regarding a mental health and/or medical condition. Never disregard any professional medical advice or delay in seeking it because of something you have read on the Resilience Counseling website. If you think you may have a medical emergency, call your doctor or 911 or local emergency number immediately.
