Updated: June 19, 2024

In a world that thrives on social connections, social anxiety can feel like a huge obstacle. The fear of judgment can create overwhelming anxiety in social situations. It can lead to isolation and missed opportunities. But, there is a proven approach that can offer relief and pave the way to a more confident and fulfilling life: Cognitive Behavioural Therapy (CBT). In this article, we discuss symptoms of social anxiety and therapy options.

Symptoms of Social Anxiety

Social anxiety is more than feeling nervous before a social event (which can be completely normal for most people!). It's an intense fear that can disrupt your daily life and lead to extreme social isolation. Common symptoms include:

• Excessive self-consciousness

• Intense worry of people judging you

• Physical symptoms like rapid heartbeat, shaking hands, sweating and blushing

• Avoidance of social situations

• A tendency to overanalyze interactions even after they happen. “Post-event processing" is the clinical term for this.

Common Safety Behaviours

Safety behaviours are things you do to protect yourself from feeling anxious. They might make you feel better in the short term, but they can keep you stuck in your anxiety. Here are some common examples:

• Avoiding Eye Contact: Looking away to avoid drawing attention to yourself.

• Staying Silent: Not speaking up in group settings to avoid being judged.

• Using Your Phone: Focusing on your phone in social settings to feel less exposed.

• Rehearsing: Over-preparing what to say to avoid making mistakes.

• Sticking to Safe Topics: Only talking about things you’re comfortable with.

Learn more about safety behaviours and how they are contributing to your anxiety.

Common Avoided Situations

Many people with social anxiety avoid certain situations that make them feel nervous. Here are some typical ones:

• Public Speaking

• Social Gatherings

• Eating in Public

• Using Public Restrooms

• Dating

• Making small talk with strangers

• Talking to colleagues

Your avoidant behaviours will depend on the type of social anxiety that you have. Most people with social anxiety will fear: performing in front of others, appearing anxious or doing something embarrassing.

Therapy Options for Social Anxiety

There are several effective therapy options for social anxiety. Here are the most common ones:

Cognitive Behavioural Therapy (CBT):

• CBT has emerged as an effective approach to treating social anxiety. Unlike traditional talk therapy, CBT focuses on changing thoughts and behaviours.

• CBT helps by teaching you strategies to challenge negative thinking and face your fears.

• The benefit of CBT is that it tends to be short-term. Most people will need about 6-12 sessions. Some people may need up to 16 sessions to address negative core beliefs (e.g. People don't like me). You can do CBT from the comfort of your home! Research shows that online CBT is as effective as in-person therapy.

Exposure Therapy:

• Exposure therapy is a type of CBT where you face the situations that cause you anxiety. You start with less scary ones and work your way up to more challenging situations.

• Exposure is helpful because your social fears will reduce over time. You will learn that you can handle your anxiety and that people are probably not judging you.

Mindfulness-Based Stress Reduction (MBSR):

• MBSR is a therapy that focuses on mindfulness to reduce stress and anxiety. People with social anxiety tend to focus on themselves. Mindfulness will teach you how to shift your awareness to other things.

• It teaches you to stay present instead of worrying what other people are thinking. It helps you to manage anxious thoughts without letting them take over.

Medication:

• If you struggle with severe social anxiety, you may want to talk to your doctor about medication. SSRIs or beta-blockers can help manage the symptoms of social anxiety.

• Medication can reduce the physical symptoms of anxiety. It can also make it easier to engage in therapy.

Group Therapy:

• Therapy in a group setting can help you face your fears and hear other people's experiences.

• It provides support and helps you realize you’re not alone. Group therapy can also offer a safe space to practice social interactions. If you aren't ready to attend a group in person, you could start with an online group.

Self-Help Book for Social Anxiety

"Managing Social Anxiety Workbook, a CBT Approach"

How Virtual CBT Clinic Can Help You

If you’re struggling with social anxiety, our CBT therapists are here to support you. Here’s how they can make a difference:

Understanding You: The first step is getting to know you better. We start with a mental health assessment to understand your triggers and thoughts. This helps us create a personalized treatment plan for you.

Focused Help: Our therapists use proven methods to tackle the root causes of social anxiety. You’ll learn how to spot negative beliefs and change them. You will also learn how to face feared situations safely.

Building Skills: CBT is great for teaching practical skills. You’ll learn how to manage anxiety, boost your self-esteem, and communicate better. These skills will help you in everyday life, even after therapy.

Facing Your Fears: Exposure therapy is a big part of CBT for social anxiety. With your therapist’s guidance, you’ll face your fears. You will also build resilience and reduce your anxiety over time.

Long-term Success: Our goal is to give you tools for long-term success. By learning to manage anxiety, you’ll be able to keep making progress even after therapy ends.

Our Support: Our team understands what you’re going through. We will tailor your treatment to your specific needs.

Book a Free Consultation

Social anxiety can feel overwhelming, but it’s not something you have to face alone. With the help of our experienced CBT therapists, you can make meaningful progress. We’ll help you address the root causes of your anxiety and build the skills. Together, we can help you rewrite your relationship with social situations and lead a more fulfilling life.

Find out more about our virtual anxiety therapy in Ontario. Book a free consultation with a CBT therapist by clicking the tab below. * Must be an Ontario resident.