Social anxiety is more than just feeling nervous before a presentation or meeting someone new. It can feel overwhelming, distressing, and even debilitating. For many, simply thinking about an upcoming social event—or replaying a past one—can trigger intense anxiety symptoms.

If this sounds familiar, you’re not alone. Social anxiety affects many people, often leading them to avoid situations that involve being around others. But the good news is: social anxiety can be managed and overcome with the right support and therapeutic tools.

What Is Social Anxiety?

Social anxiety is the fear of being judged, criticised, embarrassed, or rejected in social or performance situations. It’s not simply shyness—social anxiety can interfere significantly with your daily life, relationships, and work.

Even imagining a future event or reflecting on a past social interaction can bring on symptoms. It might be a fear of making a mistake, being seen as awkward, or not knowing what to say—and a belief that if this happened, it would be terrible and impossible to handle.

While some people experience anxiety in very specific situations (e.g. public speaking), others feel it in most social settings.

Common Situations That Trigger Social Anxiety

I often ask my clients, “If you were on a desert island, would this problem still exist?” Most people with social anxiety say no—because their anxiety is closely tied to being around others.

Common triggers include:

• Being the centre of attention
• Meeting new people
• Speaking with authority figures
• Presenting or performing in front of others
• Attending social gatherings or parties
• Being watched while eating, drinking, or writing

These are just a few examples—your personal triggers may vary.

What Are You Thinking?

Social anxiety is often driven by unhelpful thinking patterns, especially around self-image and fear of judgment. You may notice thoughts like:

• “What if I say something stupid?”
• “They’re probably thinking I’m boring or weird.”
• “I must make a good impression or people won’t like me.”
• “I looked ridiculous—why did I say that?”

You may replay conversations over and over after an event, analysing whether you made a mistake or embarrassed yourself. This mental “review” often intensifies your anxiety and self-doubt.

The Physical Symptoms of Social Anxiety

Social anxiety is not just about thoughts—it affects your body, too. Physical symptoms may include:

• A racing or pounding heart
• Sweating, trembling, or shaking
• Shortness of breath or a choking sensation
• Blushing or feeling hot
• Nausea or dizziness
• Dry mouth or tight chest

In the moment, these physical sensations can feel overwhelming. You might want to leave, hide, or avoid the situation altogether.

Avoidance and Safety Behaviours

Understandably, many people with social anxiety begin to avoid social situations altogether or develop behaviours to feel safer in them. These “safety behaviours” might include:

• Avoiding eye contact
• Rehearsing what to say in your head
• Fidgeting or using a phone to stay distracted
• Speaking quietly or avoiding personal topics
• Drinking alcohol to calm nerves
• Hiding or physically withdrawing from groups

While these strategies may feel helpful in the moment, they actually reinforce the anxiety over time. They prevent you from learning that you can cope, and may make interactions feel awkward or disconnected to others.

How Therapy Can Help

The great news is that social anxiety can be treated—and you don’t have to live with it forever.

Cognitive Behavioural Therapy (CBT)

CBT is a highly effective approach for social anxiety. It helps you:

• Identify and challenge unhelpful thinking patterns
• Let go of safety behaviours
• Shift attention away from yourself
• Build confidence through gradual exposure to feared situations

Hypnotherapy and Imagery Work

Hypnotherapy can support the work you do in CBT by using imagery to help you:

• Visualise yourself being confident and calm in social settings
• Practice new ways of thinking and behaving
• Reconnect with your sense of self-worth and competence

Together, these approaches can help you develop a healthier, more accurate view of yourself and others, and start engaging in social situations with more ease and self-assurance.

Take the First Step

Social anxiety can make it difficult to reach out—but taking that first step could be the beginning of real change.

If you feel ready to start working on your social anxiety, contact me today to arrange your initial consultation. Let’s work together to help you feel more confident, connected, and in control.