Are you more comfortable alone or in a small group?

你獨處以及在小團體中時是否比較舒適？

Do you typically cancel plans to get some "you" time?

你是否常會取消計畫以獲得一點獨處的時間？

If you answered "yes" to any of these questions, you might think you're an introvert.

如果你上述任何問題的答案都是肯定的，你可能會認為自己是內向者。

You might be wrong.

你可能是錯的。

If the thought of social interaction makes your heart race and your palms sweat, this could be a sign of social anxiety disorder.

如果想到社交行為就讓你心跳加速、手汗直流，那可能是社交焦慮症的徵兆。

According to the UK's National Collaborating Center for Mental Health, social anxiety is:

根據英國國家心理健康合作中心的說法，社交焦慮是：

The persistent fear of one or more social situations where embarrassment may occur and the fear or anxiety is out of proportion to the actual threat posed by the social situation as determined by the person's cultural norms.

對可能出現困窘狀態的一種或多種社交場合感到持續恐懼，而且這種恐懼或焦慮與該人的文化規範所決定的社交場合構成的實際威脅不成比例。

How can you tell if you're an introvert or if you're socially anxious?

要如何判斷你是內向者還是患有社交焦慮？

Here are 5 signs it might be social anxiety.

以下是 5 個可能屬於社交焦慮的跡象。

It's egodystonic.

它是自我矛盾的。

Do you actually enjoy being alone?

你真的喜歡獨處嗎？

In a 2020 interview, clinical psychologist Dr. Ramani Durvasula points out that introversion is egosyntonic.

在 2020 年一次訪談中，臨床心理學家 Ramani Durvasula 博士指出，內向性屬於「自我協調」。

This means introverts enjoy being alone and recharge this way rather than going out to blow off some steam.

這表示內向者享受獨處並會以這種方式充電，而不是外出釋放精力。

Social anxiety, on the other hand, is egodystonic, meaning it's out of touch with your preferences.

另一方面，社交則屬於「自我矛盾」，意味著它與你的喜好脫節。

Many people with social anxiety are actually extroverts who love the company of others, but they isolate themselves out of fear, which makes them miserable.

許多社交焦慮患者實際上是外向型的，雖然喜歡他人的陪伴，卻出於恐懼孤立自己，而這使他們感到痛苦。

Dr. Durvasula summarizes the differences with this beautiful quote:

Durvasula 博士用這句漂亮的話總結了這種差異。

"Introversion is your way..."

「內向性是你的處事方式⋯⋯」

"Social phobia is in your way."

「社交恐懼則阻礙了你。」

Let's say your friends invite you to hang out at the mall.

假設你的朋友們邀請你一起去逛商場。

If you're an introvert, you might decline because you truly prefer to relax alone.

如果你是內向者，你可能會因為真心更想要獨自放鬆而拒絕。

After you decline, you also don't worry about what they think of that.

你拒絕後，也不會擔心他們會怎麼想。

If you have social anxiety, you might feel compelled to decline, even though you want to go out.

如果你有社交焦慮症，你可能會覺得不得不拒絕，即便你很想出門。

Being around your friends makes you feel like Piglet from "Winnie the Pooh".

跟朋友在一起時，讓你覺得自己像《小熊維尼》裡的小豬。

Your anxiety may have you convinced they secretly hate you or that you need to watch your every move so that your fear outweighs your desire to hang out.

你的焦慮可能讓你堅信他們偷偷地討厭你，或者你需要小心自己的每個舉動，所以你的恐懼戰勝了想出去的慾望。

Now, you're home, wishing you could be outside, with closed blinds and a phone on airplane mode.

現在你在家裡、關上百葉窗、手機調到飛行模式，卻希望自己出門在外。

This is not introversion.

這不是內向性。

All eyes are on you.

眾人目光都在你身上。

Do you worry that others talk about you behind your back a lot?

你是否擔心別人經常在你背後說你閒話？

According to the National Collaborating Center for Mental Health, people with social anxiety are constantly on the lookout for negative judgment, embarrassment, or humiliation.

根據國家心理健康合作中心的說法，患有社交焦慮症的人會一直尋找負面批判、困窘或羞辱。

It's natural to wonder what others might think about you, but not if it's a constant and overwhelming worry.

想知道別人可能怎麼看你是很自然的，但如果這是一種持續、壓倒性的擔憂，就不一樣了。

These worries aren't just small doubts, but often full-blown anxiety attacks.

這些擔憂不僅是小小疑慮，反而往往是完全的焦慮發作。

A study by Temple University investigated the causes of social anxiety and found that the distress was as intense as post-traumatic stress syndrome.

天普大學的一項研究調查了社交焦慮的起因，發現這種苦惱與創傷後壓力綜合症一樣強烈。

Let's say you're stuck in a dinner party conversation.

假設你被困在一場晚宴的一個對話中。

If you're an introvert, this might be your own personal torture.

如果你是內向者，這可能是你一場個人的折磨。

Your inner monologue might sound like,

你的內心獨白聽起來可能像這樣：

"How can anyone enjoy these boring conversations? How long do I have to smile and nod?"

「怎麼會有人喜歡這些無聊的對話？我還要微笑、點頭多久？」

"When can I leave and go home to do something enjoyable?"

「我何時可以離開並回家做我真正享受的事？」

But if it's social anxiety, you might feel like you're being buried under an avalanche, and your inner monologue might sound more like,

但如果是社交焦慮，你可能會覺得自己被雪崩掩埋，內心獨白可能聽起來更像是：

"Am I sweating? Can everyone tell how nervous I am? Do I look stupid? Did I say something dumb?"

「我在流汗嗎？大家能看出我有多緊張嗎？我看起來很傻嗎？我有說蠢話嗎？」

Over and over again.

一遍一遍地出現。

Your inner monologue can be a great clue as to whether you're introverted or have social anxiety.

你的內心獨白可能是判定自是內向還是社交焦慮的好線索。

Thinking at light speed.

光速思考。

Contrary to popular belief, social anxiety is not just about large events like performances or public speaking⏤these things would make most people anxious.

與大眾相信相反，社交焦慮不只是針對如表演或公開演講等大型活動，這些東西會讓多數人焦慮。

Social anxiety therapist Arlin Cuncic notes that social anxiety torments people during smaller events like answering the phone, buying groceries, or getting a haircut.

社交焦慮治療師 Arlin Cuncic 指出，社交焦慮會在接電話、買菜或理髮等小事中折磨人們。

It's not just about how large the interaction is; it happens anytime others are around.

這不僅關乎互動規模的大小，而是只要有人在身邊就可能隨時發生。

Let's say you got some lunch at the food court and you need to walk across the room to get to an empty table.

假設你去美食街吃午餐，然後需要橫跨室內走到空桌的位置。

As you walk, you might be wondering if everyone is staring, chanting not to trip in your head, questioning if you look cool, or asking yourself if they can tell you're nervous.

在你走路時，你可能會想：大家是否都盯著、想著自己不能絆倒、懷疑自己看起來是否很酷或是自問人民可否看出你的緊張。

All the while, you feel your brain has been hijacked by fear from inside out.

在這期間，你覺得自己的大腦從裡到外都被恐懼佔據。

You suspect it's not normal to be shaken by such a small thing, and you're right.

你懷疑被這樣的小事動搖是不正常的，你想的沒錯。

A neuro-imaging study by the West China Hospital of Sichuan University showed that the amygdala, the part of the brain that regulates stress,

四川大學華西醫院的一項神經成像研究顯示，大腦中調節壓力的杏仁核

has an overactive and debilitating fear response in those with social anxiety.

在那些患有社交焦慮症的人中，針對恐懼反應會過度活躍和衰弱。

So, next time you're overthinking, thank your amygdala.

所以你下次發現自己想太多時，謝謝你的杏仁核吧。

Think, think, and think some more.

思考、思考，再思考。

How much preparation do you put into social interactions?

你會為社交互動做多少準備？

Do you rehearse it like a performance?

你會像表演一樣排練嗎？

Do you wonder about all the ways that you could fail before it happens?

你是否會在事發前就想知道自己可能失敗的所有方式？

Studies published in the"Journal of Abnormal Psychology" and the "Transylvanian Journal of Psychology" showed that social anxiety traps you in an inescapable whirlwind of anxious thoughts for weeks

發表在《變態心理學期刊》和《外西凡尼亞心理學期刊》中的研究顯示，社交焦慮會讓你困在不可避免的焦慮思想旋渦中數週，

before an anticipated event, and even weeks afterward.

可能是事發前數週，甚至是發生後的數週。

Let's say you want to call to order a pizza.

假設你想打電話訂披薩。

Instead of just calling, you rehearse for half an hour, practicing every word to make sure you don't mess up.

與其直接打電話，你會先排練半個小時，演練每一個字以確保你不會搞砸。

After you finally mustered the courage and make the call, you reflect on the entire conversation over and over in your mind.

在你終於鼓起勇氣打完電話後，會在腦中重複播放整個對話。

You stay up at night wondering if you made any mistake, with thoughts like,

你半夜會醒著思考自己是否有犯錯，出現這類思想：

"Why did the other person pause after I spoke?"

「對方為什麼在我講話後停頓？」

"Did they think my question was stupid?"

「對方認為我的問題很蠢嗎？」

"Did they cough or were they quietly laughing at me?" and so on.

「對方是咳嗽還是靜靜地嘲笑我？」等等的問題。

These types of thoughts can mean you're dealing with social anxiety.

這類的想法可能意味你正因社交焦慮而苦。

Sugar, we're going down.

親愛的，我們慘了。

Like we mentioned before, social anxiety can last for weeks.

如果我們先前提到的，社交焦慮可能持續數週。

But how long can it last?

但它能持續多久呢？

A long-term study published in the "American Journal of Psychiatry" showed that the average patient has symptoms for 19 years⏤if gone untreated.

發表在《美國精神病學期刊》中的一項長期研究顯示，患者症狀平均可持續 19 年，如果沒接受治療的話。

The isolation created by social anxiety can swallow your whole life.

社交焦慮造成的孤立感會吞噬你的生活。

Let's say you get invited to a vacation and opt out because you think the others will laugh at where you want to go.

假設你被邀請一起去度假，但因為擔心其他人會嘲笑自己想去的地方而選擇退出。

When you succumb to this fear, this can create a domino effect that can cause you to drop out of everything else in your life.

當你屈服於這種恐懼時，可能產生一種骨牌效應，導致你生活的其他一切也都脫節。

School, work, day trips, gatherings, eating out, and anything involving other people.

學校、工作、一日遊、聚會、外食和任何涉及他人的事情。

Even when withdrawing from social life impacts your daily life, you still continue until it's no longer healthy.

即使從社交生活中退卻影響到你的日常生活，你仍然會繼續到它不再健康。

Research by Harvard Medical School Professor Ronald C. Kessler showed that patients suffering from social anxiety have significantly lower rates of

哈佛醫學院 Ronald C. Kessler 教授的研究顯示，社交焦慮患者在以下面向有顯著低的比率：

getting and keeping friends, graduating school, getting and keeping a job, getting married, and having children.

結交並留住朋友、從校園畢業、獲得並留住工作、結婚以及生子。

Don't fret.

別擔心。

Now that you're aware, this doesn't have to be you.

既然你意識到了，這不需要是你。

If your social avoidance is out of touch with your inner desires, is driven by intense fear, prevents you from basic functions, triggers many anxious thoughts, or causes total withdrawal,

如果你的社交迴避與你內心渴望脫節、由巨大恐懼驅動、讓你無法做基本的事、觸發許多焦慮思想，或是引起完全退卻，

you might have social phobia and not introversion.

你可能有社交恐懼症，而不是內向。

Luckily, there is help.

還好，你可以得到幫助。

There are many effective treatments, like role-playing social situations, gradual exposure to real-life social situations, eliminating safety behaviors, learning how to relax on cue, and reframing anxious thoughts.

有許多有效的治療方式，像是社交情境角色扮演、緩慢投入真實社交情境、消除安全性行為、學習如何接收提示就放鬆並重構焦慮思想。

If you suffer from social anxiety, please seek professional help.

如果你受社交焦慮而苦，請尋求專業幫助。

We at Psych2Go believe in you; we've been there.

Psych2Go 的大家都相信你，我們都經歷過。

If you made it to the end, drop a blue-heart emoji in the comments below and let us know if you think you have social anxiety or are introverted.

如果你影片看到最後，請在評論區留下藍色心型表情符號，並讓我們知道你覺得自己是有社交焦慮還是內向。

Until next time.

下次見了！