Social Anxiety

Types of Social Anxiety

There are two types of social situations that people with social anxiety generally fear:

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Performance Situations

A social situation where a person feels they are being observed by others, and perhaps evaluated for their behavior. These can include:

• Public speaking or presenting 

• Participating in class or meetings 

• Eating in public 

• Entering a room where everyone is seated 

• Performing in public, such as acting/singing 

• Using public bathrooms

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Interpersonal Interactions

A social situation where a person is engaging with others and developing closer relationships. These can include:

• Meeting new people 

• Talking to coworkers 

• Going to social events such as parties or dinners

• Working in a group 

• Going on a date 

• Ordering food at a restaurant

 

Someone with social anxiety may fear either performance situations or interpersonal interactions, or have severe anxiety in regards to both.  

 

What Are Some Symptoms of Social Anxiety Disorder?

Symptoms commonly associated with social anxiety can be grouped into three categories: what one thinks, what one feels, and what one does:

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Negative Thoughts (What one thinks)

Avoidance and Safety Behaviors (What one does)

• Overanalyzing social interactions

• Worrying for days before an event

• Thinking others are noticing every mistake

• Expecting the worst possible outcome

• Thinking others will not like them 

• Ruminate over their behavior during an event

• Self-consciousness

• Negative self-talk

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Physical Symptoms (What one feels)

• Blushing

• Trembling 

• Racing heart 

• Nausea 

• Chest pain 

• Shaking 

• Stomach ache 

• Feeling as if one is choking

• Shortness of breath

• Dizziness 

• Lightheadedness

• Blurred vision 

• Dry mouth

• Feeling as if your mind is blank

• Difficulty making eye contact

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Avoidance and Safety Behaviors (What one does)

• Leaving the social situation early

• Canceling last minute 

• Not attending the event 

• Staying quiet or blending in the background

• Avoiding eye contact 

• Using a phone or a distraction as a safety behavior

• Relying on friends to speak for them

• Attending the event but avoiding interacting with others 

• Mentally rehearsing what to say 

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Is Social Anxiety Treatable?

Social anxiety is treatable. There are ways to help manage and reduce its grip on your life. Here are some approaches that can help make a difference:

 

1. Challenge Your Negative Thoughts

When your mind is overwhelmed with thoughts like “others will think I’m stupid” or “no one is going to like me,” gently challenge them. Similar to you, most people are focused on themselves and their lives. Remind yourself it’s the fear and not fact talking. More often than not, it's anxiety speaking.

 

2. Practice a Grounding Technique

When you’re caught in a wave of anxiety before a social setting, it’s easy to feel like it’s taking over. Grounding exercises—such as focusing on your breath or naming five things you can see, hear, or touch—can help bring you back to the present moment and reduce the intensity of your social anxiety.

 

Try this grounding exercise: Take three slow, deep breaths. With each exhale, try to release a bit of the tension in your body. Focus on the feeling of your feet firmly planted on the ground, try to spot your favorite color in the surroundings, and think of something funny to uplift your mood. 

 

3. Gradual Exposure to Social Situations

Avoidance isn’t the healthiest way to deal with anxiety. Instead of avoiding social situations entirely, try approaching them slowly. Take small steps to face your fears. You can start with small, basic social settings, and then gradually increase it to bigger situations.

 

4. Practice Self-Care and Stress Management

Having activities to come back to or methods of managing your stress through self-care is very helpful in the long run. There are many things in our lives that cause us distress, making the positive seem less prevalent. Counterbalancing with activities and hobbies that make you happy helps reduce anxiety in the long run. 

 

5. Consult A Mental Health Professional

If your symptoms are intense, and persistent and are impacting your daily functioning, consider speaking with a healthcare professional. At Le Psych Loft, we understand that social anxiety is unique to each person, which is why we work collaboratively with clients and are flexible in our approach based on individual client needs.

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You Are Not Alone

It's important to remember that social anxiety is more common than you think. Many people experience it to some degree, and there is no shame in seeking help. The path to overcoming social anxiety isn’t about becoming “perfect” in social situations—it’s about feeling comfortable and authentic in your interactions, one step at a time.

 

If you’re struggling with social anxiety, take heart in knowing that progress is possible. With a little patience, self-compassion, and the right support, you can reduce the grip of anxiety and gain more confidence in your social life.