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You deserve to feel comfortable in your own life
Social anxiety disorder (sometimes called social phobia) can involve an intense, persistent fear of being judged, embarrassed, or humiliated in social situations. It is different from ordinary shyness and can affect day-to-day life. Support is available, and a qualified professional can help you consider options.
General information, not medical advice
This page is for general information and does not diagnose, treat, or replace advice from a GP or other qualified health professional. If symptoms are new, severe, worsening, or you are worried about your safety, seek appropriate medical or urgent support.
Signs and symptoms
You might be experiencing social anxiety if you recognise any of the following:
- Intense fear of social situations, especially unfamiliar ones
- Worrying for days or weeks before social events
- Physical symptoms in social situations: blushing, sweating, trembling, nausea
- Avoiding social situations or enduring them with intense distress
- Fear of being watched, judged, or humiliated
- Difficulty speaking up, making eye contact, or meeting new people
- Excessive self-consciousness and post-event replaying of perceived mistakes
- Impacting work, relationships, and quality of life significantly
What causes social anxiety?
Social Anxiety is rarely caused by a single factor. Common contributing factors include:
- Negative social experiences, bullying, or humiliation in childhood
- Overly critical or perfectionistic upbringing
- Genetic predisposition to shyness or anxiety
- Learnt avoidance, withdrawing from social situations reinforces fear
- Cultural or environmental factors around performance and judgement
How therapy can help
The therapeutic relationship itself is often the first low-stakes social interaction where someone with social anxiety can be fully honest without fear of judgement, which is valuable in its own right. Beyond that, therapy helps you examine and challenge the beliefs you hold about yourself in social situations, beliefs like 'people are judging me' or 'I'll say something stupid', and to gradually re-engage with the social world on your own terms.
Therapeutic approaches we use
Talking Therapy / Counselling
A consistent, safe relationship that itself models the kind of honest connection social anxiety usually prevents, often the first step before wider exposure work.
CBT for Social Anxiety
Addresses the distorted thinking, safety behaviours, and avoidance that maintain social anxiety. Includes exercises to test feared beliefs about others' reactions.
Exposure Therapy
A structured hierarchy of social situations, from low-anxiety to high-anxiety, tackled gradually, building confidence and dismantling fear.
Compassion-Focused Therapy (CFT)
Particularly helpful for people with a strong self-critical inner voice. Builds self-compassion as an antidote to the harsh self-judgement underlying social anxiety.
Frequently asked questions
Is social anxiety just being introverted?
No. Introversion is a personality style, preferring smaller social gatherings and needing quiet time to recharge. Social anxiety involves genuine distress and fear that significantly interferes with life. You can be an extrovert with social anxiety.
Can I do online therapy if I find talking to people difficult?
Video sessions may feel more accessible for some people, while others prefer in-person support. Discuss privacy, safety, accessibility, and pace before choosing.
Will therapy cure my social anxiety completely?
No treatment can promise a cure. Therapy may help some people reduce avoidance and the effect social anxiety has on daily life; goals and outcomes vary.
How long does therapy take?
CBT for social anxiety typically takes 12-16 sessions. Some people benefit from longer treatment, especially where the condition has been present for many years.
Content information and sources
Editorial status: Content checked against UK clinical guidance and NHS information. Reviewed . This is an editorial check; no named clinician is represented as having reviewed this page.
Authoritative UK sources relevant to this topic:
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