Feeling nervous in certain social situations is part of being human. But if you find yourself worrying weeks in advance, avoiding important events, or experiencing intense physical symptoms such as sweating, trembling, or a racing heart, you may be experiencing more than shyness. These are signs of social anxiety disorder, one of the most common anxiety disorders.
The good news is that social anxiety disorder is treatable. By understanding common social anxiety triggers and learning ways to manage them, you can start to feel more comfortable and confident in daily life.
What are the triggers of social anxiety?
Social anxiety disorder involves fear or anxiety in situations where you believe others may scrutinize or judge you.¹ The specific triggers are different for everyone, but some situations are especially common. Here are five triggers you may recognize, along with practical steps to manage them.
1. Speaking in public or performing in front of others
Public speaking is one of the most frequent triggers. Giving a presentation at work, answering a question in class, or performing on stage can bring on a rapid heartbeat, sweating, or trembling.
How to manage it: Start by practicing in smaller, low-pressure settings. Breathing exercises can calm your body before you begin. A therapist trained in exposure therapy, a structured treatment that helps you gradually face fears, can also provide long-term improvement.
2. Meeting new people or starting conversations
Introducing yourself, attending a social gathering, or going on a date can make you feel self-conscious and worried about being judged.
How to manage it: Prepare a few conversation starters ahead of time, such as asking about someone’s hobbies. Remind yourself that most people are focused on their own behavior, not critiquing you. Cognitive-behavioral strategies used in therapy can also help you challenge negative beliefs about yourself.
3. Eating, drinking, or using public spaces
Everyday activities such as eating in a cafeteria, drinking coffee in a café, or using a public restroom may feel overwhelming if you fear embarrassment or rejection.
How to manage it: Ease into these situations. Begin by visiting less crowded places or going with a supportive friend. Gradually practice on your own in busier spaces. Mindfulness techniques can help you focus on the present moment instead of anxious thoughts.
4. Being the center of attention
Having people focus on you, whether during a birthday celebration, being called on in class, or walking into a crowded room, can trigger fear and physical symptoms.
How to manage it: Shift your focus outward by paying attention to your surroundings or the conversation, rather than monitoring yourself. Acceptance-based therapies encourage you to notice the discomfort without avoiding situations that matter to you.
5. Everyday social interactions
For some people, even simple moments such as checking out at a store, asking a coworker for help, or making small talk can cause significant anxiety.
How to manage it: Choose one small interaction to practice each day, like greeting the cashier or saying hello to a colleague. Over time, repeated practice helps retrain your brain to see these situations as safe. Support groups, either in person or online, can also provide encouragement.
What are the symptoms of mild social anxiety?
Not everyone experiences social anxiety in the same way. Mild symptoms may include feeling tense in unfamiliar settings, avoiding certain activities, or worrying briefly before social events. More severe cases involve weeks of anticipatory anxiety, physical symptoms like sweating and nausea, and avoidance of important parts of life such as school or work. If symptoms interfere with your daily life, it may be time to seek support.
How to deal with extreme social anxiety
If social anxiety feels overwhelming, effective treatments are available. Options that help treat social anxiety disorder include:
- Cognitive-behavioral therapy (CBT): Helps you change unhelpful thought patterns and practice social skills.
- Exposure therapy: A type of CBT that gradually reduces fear by practicing feared situations in a safe, structured way.
- Acceptance and commitment therapy (ACT): Teaches mindfulness and acceptance strategies while encouraging meaningful action.
- Medication: Antidepressants such as SSRIs or SNRIs are commonly prescribed. Beta-blockers can help with physical symptoms like rapid heartbeat in performance situations. Anti-anxiety medications may be used short-term.
- Support groups: Talking with others who share similar experiences can reduce isolation and provide practical advice.
How do you treat social anxiety in children?
Social anxiety often begins in childhood or adolescence. Signs in children may include refusing to go to school, complaining of stomachaches, having emotional outbursts in social situations, or avoiding making friends.
Early treatment can make a significant difference. Therapy designed for children, such as CBT with social skills training, is often effective. Parents can help by encouraging gradual participation in social activities, praising small steps, and modeling calm coping strategies. Pediatricians and child therapists can provide guidance tailored to each child’s needs.
Try a new approach with Columbia Mental Health
Living with social anxiety disorder can be challenging, but identifying triggers is the first step toward change. With professional support and consistent practice, you can learn strategies that reduce fear, ease physical symptoms, and help you feel more comfortable in social settings.
Columbia Mental Health provides therapy, medication management, and other mental health services to help people manage anxiety disorders and improve quality of life. Our providers use evidence-based approaches, including CBT, ACT, and mindfulness-based therapies, to help you face social situations with greater confidence.
For new clients, please click here to schedule an appointment. For existing clients, please click here and find your office location to contact your office directly.
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