Social Anxiety

Anxiety in social or performance situations is quite common. Often, we worry about what other people think of us, and whether they will judge us negatively. This can occur on a date, worrying that the other person doesn’t like us, or perhaps at a meeting, worrying that our boss might not think highly of our ideas. While it is normal to worry about this to some extent, for others anxiety can become quite debilitating. People may start avoiding certain social activities or avoid speaking up in meetings or class in order to avoid potential embarrassment or distress.

Often individuals with social anxiety will also experience physical symptoms such as blushing, sweating or clammy hands, which can also trigger additional anxiety and embarrassment if others notice these symptoms.

Cognitive Behavioural Therapy (CBT) for Social Anxiety

Cognitive Behavioural Therapy (CBT) is a highly effective treatment for social anxiety, offering effective strategies to manage and alleviate symptoms. A key component of CBT for social anxiety is Exposure Therapy, which involves systematically exposing individuals to social or performance situations in a controlled and gradual manner. Through repeated exposure, individuals learn to confront and tolerate their anxiety without resorting to avoidance.

Key Components of CBT for Social Anxiety

Exposure Therapy

Exposure therapy challenges avoidance behaviours by exposing individuals to feared situations or sensations. This exposure is conducted gradually, allowing individuals to confront their fears in a supportive and controlled environment. Over time, repeated exposure diminishes the anxiety response, reducing the frequency and intensity of the anxiety.

Cognitive Restructuring

CBT helps individuals identify and challenge negative thought patterns and catastrophic interpretations associated with social situations. By replacing anxious thoughts (e.g., “They are going to judge me negatively”) with more realistic and adaptive thoughts (e.g., “They won’t even notice me”), individuals can reduce the anxiety and fear associated with social situations.

Breathing and Relaxation Techniques

Learning relaxation techniques such as deep breathing exercises, progressive muscle relaxation, or mindfulness meditation can help individuals manage acute anxiety symptoms during social situations. These techniques promote relaxation and reduce physiological arousal, enhancing overall coping skills.

Gradual Exposure and Behavioural Experiments

CBT encourages individuals to engage in behavioural experiments to test the validity of their fears and beliefs about social anxiety. By confronting feared situations or sensations in a structured manner, individuals can gather evidence that contradicts their catastrophic expectations, thereby building confidence in their ability to manage anxiety.

The content of this page is for informational purposes only, and is not intended to be a substitute for professional medical or psychological advice, diagnosis or treatment. Always seek the advice of your mental health provider or physician with any questions that you have regarding mental health concerns. If you think you have an emergency, please call 911 or visit your nearest emergency room.