What is social anxiety?

Social anxiety, or social phobia, is an intense fear of social situations. It often manifests as overwhelming worry about being judged, saying the wrong thing, or embarrassing yourself in front of others. Some people feel uneasy in large groups, while others experience anxiety even in everyday scenarios like talking on the phone or walking into a room full of people.

Social anxiety can affect daily life, relationships, and self-confidence, but there is help. By understanding its roots and applying strategies to cope, you can begin to feel more at ease in social situations.

What causes social anxiety?

Social anxiety typically arises from a mix of biological, psychological, and social factors:

1. Genetics.

Research shows that social anxiety can run in families. If a close relative has it, your chances may increase, but it doesn’t mean you’ll develop it too.

2. Past experiences or trauma.

Bullying, rejection, or embarrassing events can damage self-esteem and fear its repetition. Early criticism or shame often fuels fear of judgment.

3. Low self-esteem and negative self-image.

Inner insecurity and harsh self-talk “I’ll say something stupid,” or “Everyone will judge me”, intensify social fear.

4. Upbringing.

A restrictive or overly protective upbringing or lack of social practice as a child can make social situations more anxiety-provoking later in life.

Understanding these roots is a key step toward learning to manage social anxiety more constructively.

Effective tips to cope with social anxiety.

Although social anxiety can feel overwhelming, there are effective strategies that can reduce discomfort and help you feel more confident in social situations:

1. Shift your focus.

Try to focus on what’s happening around you rather than on your internal fears. Practice active listening and stay present in the moment.

2. Be prepared.

Plan a few conversation topics ahead of time. Having a plan can reduce uncertainty and help you feel more in control.

3. Practice breathing exercises.

Deep breathing helps calm the nervous system. Try inhaling for four seconds, holding for four, and exhaling for four.

4. Break big goals into smaller steps.

Start with small challenges, like saying hello to a colleague or ordering a coffee. Gradual exposure helps build confidence over time.

5. Move your body and practice mindfulness.

Regular exercise and mindfulness techniques, such as meditation, can significantly reduce anxiety and stress levels.

6. Talk about how you feel.

Opening up to someone you trust can ease feelings of shame and isolation. A therapist can also offer tools to manage fear and improve self-esteem.

7. Prioritize rest and recovery.

Poor sleep can intensify anxiety. Creating a consistent and calming sleep routine supports your mental well-being.

When to seek help for social anxiety.

If social anxiety is interfering with your everyday life, relationships, or personal goals, it might be time to seek professional support. You’re not alone – and there are effective treatments available.

Common signs that it’s time to talk to a therapist:

• You regularly avoid social situations, even ones you’d like to be part of
• You feel intense anxiety before, during, or after social interactions

• Struggle with constant self-criticism that lowers your confidence and overall well-being

Cognitive Behavioral Therapy (CBT) is one of the most proven methods for managing social anxiety. It can help you:

• Identify and challenge negative thinking patterns

• Gradually face situations that trigger anxiety

• Build long-term self-confidence through practical tools and support

In some cases, anti-anxiety medication may be recommended alongside therapy for extra support.

Get to know your anxiety better with our simple test.

Wondering whether your feelings are normal worry or something more? The GAD-7 anxiety test, used in healthcare, can clarify. Based on your answers, it rates your anxiety from minimal to severe. It’s a helpful first step in understanding whether you can manage alone or benefit from professional support.

Take the anxiety test here.