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Where to Find Evidence-Based CBT for Social Anxiety in Montreal

  • Anxiety
Where to Find Evidence-Based CBT for Social Anxiety in Montreal

Social anxiety can have a significant impact on your day-to-day life. Everyday interactions can feel overwhelming, and your actions are driven by fear. One of the most commonly recommended treatments for managing social anxiety is Cognitive Behavioral Therapy (CBT). Below, we’ll explore how CBT works and why it’s often considered an effective treatment for social anxiety.

  • CBT can be an effective way to treat social anxiety.

  • CBT involves identifying negative thought patterns and behaviors, then challenging them and changing them to healthier and more balanced thoughts and behaviors.

  • You can find CBT therapy in Montreal at Le Psych Loft. You can also search for therapists who specialize in CBT in the area by using online directories. is

Is CBT The Best Way To Treat Social Anxiety?

The effectiveness of CBT for social anxiety is one of the most thoroughly studied approaches, and its efficacy is well documented (ScienceDirect). According to a study published on the National Library of Medicine (NLM), CBT has been shown to be effective in the treatment of anxiety disorders, including social anxiety. 

How Do You Know If You Have Social Anxiety?

Generally, if you have intense feelings of fear of being judged, rejected, or embarrassed in social situations, you may have social anxiety. While mild feelings of these are normal, if they interfere with your daily life or relationships, you might have social anxiety. Some symptoms include: 

  • You avoid social situations

  • You experience physical symptoms in social situations, such as a racing heart, sweating, and shaking. 

  • Whether it’s before, during, or after social interactions, you’re constantly worried about what to say, how you’re perceived, and how things might go wrong.

Where To Find CBT Treatment For Social Anxiety In Montreal?

  • Le Psych Loft – Le Psych Loft offers evidence-based approaches, including Cognitive Behavioral Therapy for social anxiety. Sessions are available online or in-person, depending on your needs.

  • Online Search – You can use various online directories, such as Psychology Today, to find a therapist near you who specializes in CBT and social anxiety. 

  • CLSC – You may be able to access mental health services from a social worker or psychologist at the CLSC (Centre Local de Services Communautaires). However, you’ll need to meet certain eligibility requirements.

  • University – If you’re a university student in Montreal, your university may offer mental health services, often at a discount or for free. However, sessions may be limited. 

Concordia University

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McGill University

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Université de Montréal

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Cognitive Behavioral Therapy (CBT) is an evidence-based approach that can be highly effective in treating social anxiety. Here’s how it can help:

It Challenges Negative Thoughts And Encourages Healthier Behaviors

One of CBT’s defining characteristics is that it helps you identify negative thought patterns and challenge them. This, over time, allows you to have healthier and more balanced thoughts, which can help manage anxious feelings.
For example, you may have trouble speaking up in group meetings because you think “Everyone is going to think I’m stupid”. CBT challenges this thought process and helps you consider alternative explanations, such as:

  • “What if my question is actually helpful to others?

  • “Even if I’m wrong, it’s possible your other coworkers are unsure too and will appreciate you speaking up.”

CBT helps you shift your way of thinking so you can engage in social situations more freely and with less fear.

It Helps You Set Attainable Goals

CBT treatment is very goal-oriented. It usually involves creating small, achievable goals to help you track your progress in overcoming social fears. This is an important element in CBT because you need consistent practice for the best results. Tracking your goals not only shows how far you’ve come but also helps maintain motivation along the way.
For example, your goal could be as small as visiting a coffee shop or going to the movies alone. Or it can be more challenging, such as initiating one conversation every day with a stranger.

It Helps You Build Practical Skills

To help you manage your anxious feelings in social scenarios, CBT involves teaching various coping skills. This may include relaxation techniques, deep-breathing techniques, grounding techniques, mindfulness, and how to reframe thoughts. These can then be used in real life to ease social anxiety in everyday interactions.
There are many different ways you can help manage your social anxiety:

Social Anxiety Group Therapy 

Individuals struggling with social anxiety can also look into social anxiety group therapy. This form of therapy involves working in a small group with other individuals with similar challenges. The therapist will support the group by teaching practical coping strategies and fostering a sense of connection and community by having participants share their thoughts, feelings, and experiences.
Le Psych Loft is one of the few places in Montreal and the West Island to offer in-person group therapy for social anxiety. It involves:

  • 10 weeks long evening sessions 

  • 1.5 hours per session

  • Open to individuals 16 years old and up

Please contact us for more information about the group therapy and rates at lsampasivam@lepsychloft.com

Lifestyle Changes

While therapy can be an effective way to treat social anxiety, certain lifestyle changes can help too. Exercise, diet, meditation and finding your pillars of support can help your mental health and build confidence in social situations:

  • Regular Exercise: Moving your body is known to release endorphins, which helps boost your mood. This can help make you feel more confident in daily life.

  • Healthy Sleep and Diet Habits: Consistent and adequate sleep can help keep you relaxed and cope better with social challenges. Similarly, a balanced diet can also impact your body. Eating healthy and limiting foods with high caffeine and sugar may help with anxiety.

  • Meditation – Breathing is often a practical technique used to help with anxiety, including anxiety arising from social situations. Mediation can help teach you deep breathing and how to calm your mind. 

  • Staying Connected With Your Pillars Of Support: Identify who your pillars of support are in your life. Friends, family, and/or groups you can rely on for emotional support during challenging times. Staying connected with these people can help you feel less isolated and build your confidence. 

Medication vs. CBT: What’s Better?

According to a study funded by the National Institute for Health and Care Excellence (NICE), CBT can have more effective and lasting effects than medication like antidepressants, which is a common treatment used for social anxiety disorders.
That said, medication such as selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs) can be an effective way to treat social anxiety, especially when combined with CBT.

Bottom Line

CBT is an effective treatment for social anxiety. However, its effectiveness may vary depending on the individual’s accessibility to therapy, severity of the issue, and many other factors. If you’re looking for a personalized approach that will provide you with practical tools to manage your social anxiety, CBT can be a great option.

CBT for Social Anxiety FAQs

Does CBT help social anxiety?

Many healthcare professionals recommend CBT to treat social anxiety. 

How long does it take for CBT to work for social anxiety?

The time it takes for CBT to work for social anxiety depends on a variety of factors, including the severity of the issue, the individual’s commitment to change, and therapy consistency. That said, according to an article on Harvard Health, you’ll generally need 30- to 60-minute sessions for 12 to 20 weeks to see results. However, there are more intense CBT treatments available that may speed up the timeline. 

What is the 333 rule for social anxiety?

The 333 rule for social anxiety is a grounding technique to help you manage your emotions and stay in the present moment. The rule is, when you’re having an anxious moment or a strong wave of emotions, you can steer your mind away by observing:

  • 3 things you can see

  • 3 things you can hear

  • 3 things you can touch

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