O grau de desenvolvimento tecnológico e a valorização do trabalho que foram alcançados na sociedade contemporânea faz com que sejamos constantemente cobrados por boa performance e desempenho.
Não só é esperado que sejamos produtivos e que tarefas sejam entregues dentro se seus respectivos prazos, mas também é valorizada a capacidade de influenciar e engajar pessoas, de liderar equipes e de manter boas relações dentro e fora do trabalho. É nesse contexto de exigências, expectativas e pressão que os transtornos ansiosos, incluindo a ansiedade social, encontram terreno fértil para se instaurarem.
Neste post, vamos conversar sobre a fobia ou ansiedade social, suas manifestações, impactos na comunicação e o que é possível fazer para contornar o problema. Acompanhe!
Ansiedade normal versus ansiedade patológica: será que eu preciso de ajuda profissional?
Sentir medo é normal: coração acelerado, mãos geladas e suor aumentado são algumas das reações fisiológicas que o corpo manifesta quando detecta uma situação de perigo ou ameaça. A ansiedade normal ou fisiológica é definida pela resposta vantajosa às situações de desafio, e esse sentimento faz parte do crescimento, das mudanças e experiências que integram o desenvolvimento de todo ser humano.
Já a ansiedade patológica, de acordo com a literatura psiquiátrica, é a resposta inadequada e disfuncional a um estímulo, considerando-se sua intensidade e duração. A diferença é que, na fobia social, o indivíduo passa a sofrer com prejuízos profissionais, acadêmicos e sociais. Os sintomas típicos desse transtorno são:
- sentimento difuso e vago de apreensão;
- dor de cabeça;
- suor excessivo;
- coração acelerado;
- diarreia;
- palpitação;
- tremor;
- formigamento.
Apesar de haver sintomas em comum entre a ansiedade fisiológica e a ansiedade social patológica, é importante saber que, nos casos que merecem preocupação, essa reação corporal faz com que a pessoa tenha uma percepção distorcida relativa ao tempo, ao espaço, as pessoas e aos eventos. Logo, a aversão às interações sociais, então, passa a interferir no aprendizado, na concentração, na memória e na interação.
Quem é atingido?
As estatísticas mostram que o problema é mais comum entre mulheres e tem início na adolescência, estando frequentemente ligada à timidez desde a infância.
Na maioria das vezes, a doença tem curso crônico e não costuma entrar em remissão se não for tratada. Pessoas com fobia social tendem a ficar solteiras, com menores níveis educacionais e socioeconômicos e pior qualidade de vida.
O que acontece na ansiedade social?
A ansiedade ou a fobia social é caracterizada por tensão nervosa, desconforto, medo excessivo e persistente desencadeados pela exposição à avaliação social.
Isso pode acontecer de forma generalizada, quando o indivíduo se sente assim na maior parte das situações sociais, ou de forma específica, quando o sentimento desagradável está restrito a uma situação pública de desempenho e interação social, como:
- falar em público;
- comer em público;
- escrever ou tocar instrumentos na frente dos outros;
- usar banheiro público;
- adentrar uma sala onde já existem pessoas sentadas.
Assim, é fácil compreender que a pessoa deseja transparecer uma imagem favorável de si mesma, mas não está segura de que tem habilidade suficiente para executar suas tarefas. Isso faz com que ela desenvolva hipóteses sobre si mesma e sobre o mundo, que induzem o organismo a interpretar que está em perigo nos diversos contextos sociais.
O grande problema é que, geralmente, o perigo que a pessoa com ansiedade social percebe não é compatível com a situação real e, ainda assim, ela cria pensamentos disfuncionais que despertam sintomas e fazem com que seu desempenho, real ou percebido, seja ruim.
O mau desempenho aumenta a timidez e a ansiedade antecipatória, desencadeando uma reação em cadeia e cíclica. Não raro, pacientes com fobia social manifestam o medo de parecerem tolos, estarem no centro das atenções, de errar e de serem alvo de comentários e risos.
Como contornar o problema?
Em casos mais extremos, a ansiedade social pode exigir tratamento farmacológico. No entanto, a abordagem mais aceita atualmente é a terapia cognitivo-comportamental. Trata-se de uma intervenção psicoterapêutica educativa, na qual o profissional assume uma postura colaborativa e usa técnicas para modificar pensamentos e comportamentos disfuncionais e, assim, resolver problemas.
Na terapia cognitiva-comportamental para ansiedade social, procura-se trabalhar três eixos fundamentais: a reestruturação cognitiva, o relaxamento e o treinamento de habilidades sociais.
Reestruturação cognitiva
O objetivo dessa técnica é ensinar o paciente a identificar seus pensamentos irracionais e, então, é aplicado um teste de realidade para que o conteúdo distorcido seja corrigido.
Trabalhar o perfeccionismo
Um dos principais problemas do fóbico social é o direcionamento do foco nas situações de medo. Como acreditam que estão sendo avaliados negativamente pelos outros, acabam voltando sua atenção para o automonitoramento de forma minuciosa.
Isso contribui para o aumento da resposta à ansiedade e interfere no comportamento das outras pessoas, que passam a perceber justamente aquilo que se desejava esconder. Por isso, é importante a desconstrução da ideia de perfeccionismo ou de não poder cometer erros, a fim de desestimular o foco da atenção em detalhes do comportamento que geram sofrimento.
Melhorar a autoestima
Outro sentimento que está na base da ansiedade social é a expectativa irrealista de que os outros são dominantes e superiores, enquanto você é menos capaz que os demais. Por isso, o desenvolvimento da autoestima e a valorização das qualidades do indivíduo necessitam ser reforçadas até que ele mesmo reconheça suas potencialidades.
Treino de relaxamento
O objetivo principal é fazer com que a pessoa atinja um estado de calma mental e física para que ela aprenda a controlar as respostas do corpo à ansiedade. Aqui, podem ser usadas técnicas de respiração, meditação e relaxamento muscular.
Treinamento de habilidades sociais
Trata-se do eixo mais importante no tratamento da ansiedade social: a ideia é que a pessoa desenvolva a capacidade de se defender, expressar suas opiniões e recusar pedidos, por exemplo, visando incorporar padrões adequados ao comportamento do indivíduo.
O treinamento de habilidades sociais é feito expondo gradativamente — dessensibilização sistemática — às situações que provocam ansiedade. Inicialmente, os estímulos que geram medo são dados por meio de imagens mentais, pedindo que a pessoa imagine situações e remodele sua resposta a eles. Ao final do tratamento, o indivíduo passa a confrontar fisicamente as situações de fobia, pois espera-se que ela esteja mais segura para agir.
O papel da oratória
Já são bem elucidados os benefícios da oratória para o sucesso nas relações interpessoais, bem como em situações acadêmicas e profissionais. Essa habilidade pode ser ensinada desde a infância, a fim de reduzir a timidez e ampliar a capacidade de comunicação.
Ao treinar a oratória, o indivíduo faz o uso de regras, técnicas e estratégias de persuasão que atraiam a atenção do público-alvo, além disso, a arte de falar bem une os três eixos utilizados pela terapia cognitivo-comportamental em um só gesto:
- reestruturação cognitiva, porque é necessário confiar em si mesmo e em suas qualidades;
- relaxamento, porque a oratória exige técnicas de respiração que ajudam a acalmar, reduzir a ansiedade e possibilitam manter a fala em um ritmo agradável;
- treinamento de habilidades sociais, porque, ao falar em público, o indivíduo se expõe à situação de medo e usa das técnicas aprendidas previamente para enfrentar os interlocutores.
Agora que você já sabe o que é ansiedade social e como combatê-la, conte-nos: você sofre de fobia social? Comente aqui qual estratégia você utiliza para controlar o medo de estar em situações de exposição!
78 Comentários
Conteúdo incrível de grande relevância fico muito grato,
nos faz sabermos que tem profissionais prontos para nos ajudar
Muito bom!
Ótimo artigo! O primeiro passo é mesmo identificar os sintomas para se conhecer melhor. Concordo que a terapia cognitivo comportamental é abordagem mais efetiva para combater a ansiedade. Aliado também a meditação e relaxamento do corpo. Muito importante também é a redução dos estímulos sensoriais para diminuir a ansiedade.
ótimo artigo. A ansiedade atinge muitas pessoas. Esse artigo me ajudou muito.
Muito boas essa informações. Já tive problemas em apresentar trabalhos na escola devido a ansiedade. Obrigado por compartilhar.
ótimo artigo, muito obrigada pelos detalhes e novas informações. Adorei.
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