Understanding Friendship Anxiety: Signs, Solutions, and Support
Friendship anxieties are a persistent worry about social relationships, going beyond the usual nervousness of meeting new people. This type of anxiety can make it hard to form or maintain friendships, leading to avoiding social events or struggling to relax around friends. It's essential to note that while friendship anxiety is not an official diagnosis, in a clinical setting, it might fall under the category of social anxiety disorder.
According to Rod Mitchell, a registered psychologist from Therapy Calgary Emotions Clinic, friendship anxiety is the constant worry about friendships. Dr. Menije Boduryan- Turner, a licensed psychologist and founder of Embracing You Therapy, expands on this definition, stating that it's the experience of anxiety responses, including rumination and overthinking, in the context of friendships.
Friendship anxiety can affect anyone, regardless of their number of friends or outgoing nature. It manifests as intense worry that friendships are not secure, either in response to a particular friendship or across all the individual's friendships.
The signs of friendship anxiety may include overthinking, avoidance, constant worry, physical discomfort, and difficulty opening up. If you're experiencing these symptoms, know that you're not alone, and there are ways to manage this anxiety.
Some individuals, like Alex, share their personal experiences with friendship anxiety. They may struggle with holding on too tightly to friendships, feeling tension or anxiety when spending time with friends, and having difficulty sharing personal information due to the fear of judgment.
The causes of friendship anxiety can include past experiences, perfectionism, low self-esteem, external factors, and social skills. Negative social experiences, such as bullying, can increase anxiety about future relationships. Similarly, setting high expectations that may be unrealistic in friendships and life changes can contribute to persistent worry.
Friendship anxiety has become a common issue in modern times, possibly due to increased awareness of mental health and the tendency to compare ourselves on social media. The isolation and disruption of regular social activities due to the COVID-19 pandemic have also heightened anxiety around friendships.
However, there are ways to manage and overcome friendship anxiety. Mindfulness, cognitive behavioral therapy, and exposure therapy are just some of the treatment options. Cognitive behavioral therapy helps identify and adjust negative thought patterns, while exposure therapy involves gradually facing feared situations.
Self-help techniques include mindfulness practices, relaxation techniques, and gradual exposure. Regular exercise, a balanced diet, and adequate sleep can also help manage anxiety levels. Lastly, building a support network is essential, as it can provide encouragement and share coping strategies.
Remember, it's essential to be compassionate towards yourself and build healthy boundaries. By approaching social situations with mindfulness and confidence, you can overcome friendship anxiety and build meaningful friendships.
Mental health professionals often note that friendship anxiety can be linked to social anxiety disorder, as it involves persistent worry and anxiety in social situations. Individuals struggling with friendship anxiety might also experience mental health challenges, such as rumination and overthinking, which can negatively impact their overall well-being.