What is Social Anxiety?
Anxiety affects people in many ways—emotionally, physically, and socially. One common form is social anxiety, which involves a persistent fear of social situations and a deep worry about being judged or embarrassed.
While feeling shy or nervous is a normal part of growing up, social anxiety disorder goes beyond that. It typically begins in the teen years and can seriously interfere with daily life, relationships, school, or work.
It’s important to distinguish between occasional shyness and the intense, ongoing fear that defines social anxiety. When these fears are avoided or reinforced over time, they can grow stronger and more disruptive.
Common Signs of Social Anxiety
- Intense fear of social situations
- Worry about being judged or humiliated
- Avoiding events or people
- Difficulty forming or maintaining relationships
- Replaying social interactions over and over
Physical symptoms can include:
- Rapid heartbeat, sweating, or shaking
- Nausea or stomach discomfort
- Shortness of breath
- Dry mouth or sweaty palms
Social anxiety impacts not just the individual, but also their relationships—with friends, family, partners, and coworkers.
Coping and Support Strategies
Because social anxiety looks different for everyone, there’s no one-size-fits-all solution. Here are some evidence-based tools that can help:
- Identify Your Triggers
- Reflect on situations that make you feel anxious.
Ask yourself: Is it meeting new people? Speaking in public? Being the center of attention?
- Reflect on situations that make you feel anxious.
- Challenge Negative Thoughts
- Notice patterns like “Everyone will judge me” or “I’ll mess up.”
Reframe them into balanced thoughts like: “Most people are focused on themselves, not me.”
- Notice patterns like “Everyone will judge me” or “I’ll mess up.”
- Practice Relaxation Techniques
- Deep breathing (e.g., box breathing)
- Mindfulness or meditation
- Progressive muscle relaxation
- Deep breathing (e.g., box breathing)
- Try Exposure Therapy
- Gradually face feared situations with support from a mental health professional. Small steps can lead to big changes.
- Build Self-Esteem and Self-Compassion
- Focus on your strengths and values.
- Be kind to yourself—everyone makes mistakes, and they’re opportunities to grow.
- Develop Social Skills
- Learn techniques for starting conversations, making eye contact, and active listening.
You’re Not Alone
Social anxiety can hold people back from living the life they want. Talking openly about it helps reduce stigma and lets others know they’re not alone. If you or someone you know is struggling, reaching out to a mental health professional can be a powerful first step.
