你有没有过这样的经历？朋友圈发出半小时，你每隔两分钟就刷新一次，可新提醒依然是0。你不断回看，一种焦躁感悄然蔓延。



随着社交媒体深入日常生活，网络社交催生了一种“新型”社交焦虑。近日，相关话题登上热搜引发广泛热议。

As social media becomes increasingly integrated into daily life, online interactions have given rise to a new form of social anxiety.



网络社交的焦虑情绪

据荔枝新闻报道，江苏淮安35岁的小张因社交焦虑被诊断为抑郁症。

According to Litchi news, 35-year-old Zhang from Huai'an, Jiangsu province, was diagnosed with depression caused by social anxiety.

小张每天下班后都会反复回想白天发生的事情，对他人的眼神和回复过度敏感，导致焦虑不安、头晕出汗等不适症状，严重影响工作和生活。

He would repeatedly reflect on his daytime interactions each day after work and was excessively sensitive to others' glances and replies, triggering symptoms such as anxiety, dizziness, and sweating, which severely impaired both his career and daily life.

淮安市第三人民医院心身疾病科住院医师王鑫透露：“如果小张给别人发消息，但没有得到及时回复，就会很焦虑，若很少有人回应或者点赞，他会觉得（别人）是不是对他有一些意见。”

According to Wang Xin, a resident doctor at the Department of Psychosomatic Medicine, Huai'an No 3 People's Hospital, Zhang became anxious when his messages weren't promptly answered. He also tended to interpret a lack of likes or replies as personal criticism.

医生发现，小张的高敏感性格与家庭教育密切相关。其父母管教严格，情感支持少，使他渴望获得肯定，对他人评价高度敏感。

Wang noted that Zhang's high sensitivity is closely linked to his family's education. Growing up with strict parental discipline and little emotional support, Zhang developed a deep-seated need for validation, making him extremely sensitive to others' opinions.

医生建议，高敏感人群应正确看待问题，接受自身敏感特质，减少自我否定，专注于自身事业。目前，小张经过治疗已逐渐好转。

The doctor recommended that highly sensitive people should embrace their sensitive traits and reduce self-criticism, focusing on their careers. Zhang has shown improvement with treatment.



中青报·中青网记者搜索发现，不少网友都存在类似的焦虑情绪，并在社交平台上发帖寻求帮助。





还有网友给出建议：



应对社交焦虑的小贴士

另据“京师心理大学堂”微信公众号一篇关于“社交焦虑”的文章解读，这些情境令人如此窒息，是因为线上沟通带来高效和便捷的同时，也让我们对秒回信息、获得关注和认同感有了更高的期待，但这种期待没有办法总是得到满足。

这种线上社交焦虑和线下社交焦虑的本质都是一样的，即对他人评价的过度在意，无人点赞和已读不回都是他人对我们负面评价的诱发线索。

The faculty of psychology at Beijing Normal University analyzes that online communication, despite its efficiency and convenience, raises expectations for instant replies and validation, which are often unmet. The core of both online and offline anxiety is an overreliance on others' approval. Consequently, a lack of likes or unanswered messages can be perceived as a negative judgment.



“高敏感人群”一般有什么特征？

心理学家调查发现，在这个世界上，高度敏感的人高达15%-20%。当经历一定的刺激事件时，内心深处就会出现激烈的情感反应。我们误以为这便是紧张、敏感，为此感到羞愧。

高敏感是天生的，它不是什么缺陷，它只是一种气质或人格特质。从一出生，就拥有一种特殊的神经系统，可以更深入地感知、处理内部与外部的信息，并且拥有更强大的洞察力与觉察能力。

High sensitivity is not a flaw, but an innate personality trait found in roughly 20 percent of the global population. With a special nervous system, these individuals perceive and process both external and internal information more deeply. This leads to stronger emotional reactions but also grants them greater insight and perceptiveness.

那我们该如何阻止精神内耗呢？

首先，我们先停止自我否定。正视自己，接纳自己，欣赏自己。

其次，可以让自己的内心穿一层罩子，尝试将所有的流言蜚语都挡在外面，自己不被外界的刺激所影响。

第三，经常给自己一些正性信念，鼓励自己可以做得很好。

To stop mental exhaustion, the first step is to cease self-criticism and practice self-acceptance. It is also crucial to build a mental filter to shield yourself from external gossip and stimuli. What's more, offer yourself positive beliefs and encouragement.

怎样做到“情绪稳定”？

每个人的情绪，都是会有波动的，首先我们要接纳情绪的波动性。当我们察觉到自己存在负性情绪，可以自我引导一下：

① 畅所欲言，不要闷在心里。

② 暂停键。当事情不顺利时，不妨避开一下，改变一下生活环境，可能会使精神得到松弛。如果要办的事情较多，应先做最迫切的事，把全部精力投入其中，一次只做一件，把其余的事暂时搁在一边。

③ 自我获得能量感。进行体育锻炼，做一些自己感兴趣或者让自己身心愉悦的事情，也是消除心中忧郁的好方法。体育活动一方面可使注意力集中到活动中去，转移和减轻原来的精神压力和消极情绪；另一方面还可以加速血液循环，加深肺部呼吸，使紧张情绪得到松弛。做身心愉悦的事情能让自己获得快感，促进多巴胺的分泌。

Accepting the natural fluctuations of emotions is a significant first step toward emotional stability. When facing negative feelings, it is advised to express them instead of suppression. Experts also recommend pausing during overwhelming moments through a change of environment and a reorientation towards priorities. Furthermore, physical activity or personal interests are highly effective ways to alleviate pressure.

你有社交焦虑吗？评论区聊聊你的感受吧。

编辑：左卓

实习生：杨琳

来源：中国青年报 荔枝新闻 京师心理大学堂 成都市第四人民医院服务号