top of page

Understanding and Managing Social Anxiety

a women sitting away from the group who may have social anxiety

Imagine attending a friend's party; instead of excitement, you feel a wave of dread washing over you. This overwhelming sensation is familiar to many who struggle with social anxiety.

At Avery Therapy in Vancouver, we understand that facing social anxiety can be a daunting challenge. With this, we aim to provide compassionate support and effective strategies to help you manage and overcome these feelings.

In this article, we will explore the nature of social anxiety, clarify common misconceptions, and discuss various treatment options.

By shedding light on this often misunderstood condition, we aim to offer you the guidance and reassurance needed to navigate social situations with greater ease and confidence.

So, let's embark on this journey together to understand social anxiety better and find ways to alleviate its impact on your life.

How Does Social Anxiety Feel Like?

Social anxiety often feels like an overwhelming sense of fear or apprehension in social situations. Emotionally, individuals may experience intense self-consciousness and worry excessively about being judged, embarrassed, or humiliated.

This fear can be so strong that it interferes with daily activities, making it difficult to engage in conversations, attend social gatherings, or even perform simple tasks in front of others.

Physically, social anxiety manifests through various symptoms, such as a racing heart, sweating, trembling, nausea, and dizziness. These reactions are the body's response to perceived danger, triggering the fight-or-flight response even in seemingly harmless social settings.

The constant anticipation of negative evaluation can lead to avoidance behaviours, where individuals go out of their way to steer clear of social interactions, further isolating themselves and exacerbating their anxiety.

Consider Sarah, a young professional who dreads team meetings at work. Every time she has to speak up, her mind goes blank, her palms sweat, and her heart pounds so loudly she can hardly hear herself think.

Despite knowing her colleagues are supportive, Sarah can't shake the fear of saying something wrong and being judged harshly. This ongoing battle with social anxiety makes her question her abilities and avoid opportunities for growth, trapping her in a cycle of self-doubt and isolation.

Understanding these emotional and physical experiences is crucial in recognizing social anxiety. This article will delve deeper into the symptoms, common misconceptions, and effective treatments, providing valuable insights to help manage and overcome social anxiety.

What Are the Symptoms of Social Anxiety?

Social anxiety disorder is characterized by a range of emotional, physical, and behavioural symptoms that can significantly impact daily life. Here are some detailed symptoms:

  • Intense fear of interacting with strangers

  • Worrying about embarrassing oneself in social situations

  • Extreme self-consciousness and sensitivity to criticism

  • Fear of being the center of attention

  • Avoidance of social interactions and gatherings

  • Blushing

  • Sweating

  • Trembling or shaking

  • Rapid heartbeat or palpitations

  • Nausea or stomach discomfort

  • Difficulty breathing or feeling lightheaded

  • Avoiding social situations where one might be judged

  • Refraining from activities that require social interaction

  • Reluctance to speak in public or participate in group activities

  • Seeking constant reassurance from others

Common situations that trigger social anxiety include:

  • Public Speaking: Fear of speaking in front of an audience, no matter the size, is a prevalent trigger.

  • Meeting New People: The prospect of introducing oneself or making small talk can be overwhelming.

  • Performing in Public: Activities like playing an instrument, acting, or presenting work can induce severe anxiety.

  • Social Gatherings: Events like parties, dinners, or family gatherings can cause significant distress.

  • Workplace Interactions: Engaging with colleagues, participating in meetings, or networking can be daunting.

For example, John, a college student, experiences extreme anxiety at the thought of participating in class discussions. His fear of saying something foolish often leads him to skip classes or sit silently, missing out on learning opportunities and social connections.

Understanding these symptoms and their triggers is the first step towards managing and overcoming social anxiety, which we will explore further in this article.

What Is Commonly Mistaken for Social Anxiety?

Social anxiety is often misunderstood and can be confused with several other conditions or behaviours. Here are some of the most common ones:

  • Shyness: While shyness involves discomfort in social situations, it does not typically interfere with daily functioning to the same extent as social anxiety disorder. Shy individuals may feel uneasy around new people but usually don't experience the intense fear or avoidance behaviours seen in social anxiety.

  • Introversion: Introverts prefer solitude or small group interactions over large social gatherings. This preference is not driven by fear but rather by a natural inclination towards less stimulating environments. Unlike social anxiety, introversion does not come with an overwhelming fear of judgment or embarrassment.

  • Generalized Anxiety Disorder (GAD): GAD involves excessive worry about a variety of everyday concerns, not limited to social interactions. While social anxiety focuses specifically on social situations, GAD encompasses broader anxieties.

  • Avoidant Personality Disorder (AvPD): AvPD involves a pervasive pattern of social inhibition, feelings of inadequacy, and sensitivity to criticism. While similar to social anxiety, AvPD is more chronic and severe, affecting nearly all aspects of a person's life.

  • Panic Disorder: People with panic disorder experience sudden, intense episodes of fear (panic attacks) that can occur unexpectedly. While these attacks can happen in social situations, they are not exclusively tied to social fears.

Clarifying the differences:

While shyness, introversion, and other anxiety disorders share some similarities with social anxiety, the key difference lies in the intensity and impact on daily life.

Social anxiety involves a profound fear of social interactions and a high level of distress that interferes with personal and professional activities. Recognizing these distinctions is essential for proper diagnosis and treatment.

For instance, Lisa, a naturally introverted person, enjoys recharging alone. However, she can comfortably engage in social situations when necessary without the intense fear or avoidance characteristic of social anxiety.

Understanding these nuances helps in identifying social anxiety disorder and seeking appropriate help.

Treatment for Social Anxiety Disorder

Overview of Professional Treatments

Treating social anxiety disorder typically involves a combination of psychotherapy and medication. Cognitive-behavioral therapy (CBT) is one of the most effective treatments.

CBT helps individuals identify and challenge negative thought patterns and behaviours associated with social anxiety. Through exposure therapy, a component of CBT, individuals gradually face social situations they fear in a controlled and supportive environment, helping to reduce their anxiety over time.

Medications, such as selective serotonin reuptake inhibitors (SSRIs) or serotonin-norepinephrine reuptake inhibitors (SNRIs), can also be prescribed to help manage symptoms. These medications work by altering brain chemistry to improve mood and reduce anxiety. In some cases, benzodiazepines or beta-blockers may be used for short-term relief in specific situations, like public speaking.

Self-Help Strategies and Tips

In addition to professional treatments, several self-help strategies can be effective in managing social anxiety:

  • Practice Deep Breathing: Deep breathing exercises can help calm the nervous system and reduce anxiety in stressful situations.

  • Gradual Exposure: Gradually exposing yourself to feared social situations can help build confidence and reduce avoidance behaviours.

  • Develop Social Skills: Improving social skills through practice or social skills training can help ease interactions and build self-assurance.

  • Positive Self-Talk: Replace negative thoughts with positive affirmations to build a healthier mindset.

  • Join Support Groups: Connecting with others who experience similar challenges can provide comfort and reduce feelings of isolation.

Encouraging Story

Emily, a 29-year-old graphic designer, struggled with social anxiety for most of her life. Simple tasks like ordering food at a restaurant or attending work meetings were sources of immense stress.

After seeking help at Avery Therapy, Emily began CBT and was prescribed an SSRI to manage her symptoms.

Over time, she learned to challenge her negative thoughts and gradually faced her fears through exposure therapy. With dedication and support, Emily now participates confidently in social and professional activities, enjoying a significantly improved quality of life.

Understanding that effective treatments and strategies are available can offer hope and encouragement to those dealing with social anxiety. At Avery Therapy in Vancouver, we are committed to providing the support and tools necessary to help individuals overcome social anxiety and lead fulfilling lives.


Social anxiety can profoundly impact one's life, manifesting through intense fear, physical symptoms, and avoidance behaviours.

Recognizing the symptoms, understanding common misconceptions, and exploring effective treatments are essential to managing this condition. Professional treatments like cognitive-behavioral therapy and medications, along with self-help strategies, can make a significant difference in overcoming social anxiety.

If you or someone you know is struggling with social anxiety, seeking professional help can be a transformative step.

At Avery Therapy in Vancouver, we offer compassionate and effective personal development and coaching through this journey. Our experienced therapists are dedicated to helping you regain confidence and enjoy a more fulfilling social life.

Don't let social anxiety hold you back—contact Avery Therapy today and take the first step towards a brighter, more confident future.


Remember, seeking help is a sign of strength, and taking the first step toward recovery is an act of courage.

You are not alone in this journey, and with the proper support and treatment, you can overcome any struggles and reclaim your life.

If you want more information about our counsellors, please visit and book a session with a therapist here at Avery Therapy Centre.

Remember, you have the power to prioritize your mental health and embark on a path to a brighter future.

5 views0 comments


bottom of page