How to Overcome Social Anxiety: Recognizing Symptoms and Effective Solutions

People with social anxiety feel fear and discomfort when they are in specific social situations.

Social anxiety is often noticeable during events such as:

• Parties

• Performances

• Work meetings

• Family gatherings

When people with social phobia are in situations where they are interacting with others, they often perceive scrutiny from others and experience physical symptoms. Each person with social anxiety is unique, so some people will have specific symptoms but not others.

Common symptoms of social anxiety include:

• Obsessing over every small move they make

• Worrying about what others might think of them

• Increased heart rate

• Blushing

• Shallow breathing

• Excessive sweating

• Nausea

Because social interactions trigger these symptoms, people with social anxiety often endure social situations with intense fear and anxiety or avoid social situations altogether. The avoidance of these social situations can have a significant impact on their social and occupational functioning.

It is common to mistake social anxiety for being shy or introverted. However, social anxiety disorder is distinct from simply preferring quiet environments. Introverts may feel energized by time alone, but people with social anxiety disorder experience significant distress, even when they want to join social gatherings where their anxiety can be overwhelming.

Key differences:

• Introversion: Prefers solitude but does not fear social interaction.

• Social Anxiety: Avoids social events due to intense fear or worry about being judged or embarrassed.

An important consideration is distinguishing between social anxiety and other conditions, such as agoraphobia , which involves fear of situations where escape may be difficult. Unlike social anxiety, people with agoraphobia often avoid being outside the home altogether, not just social events. If you are unsure what you may be experiencing, a mental health professional can help provide clarity and support.

The primary sign that you might have social anxiety is that you endure social situations with significant fear and/or anxiety or are avoiding social situations altogether, even when you want to be a part of them. Recognizing these differences may help guide you toward the right support and answers.

People with social anxiety are not doomed to a lonely, anxious life. In fact, several strategies can help people cope with their fears and help lead to a healthier, more fulfilling life. 

Self-help strategies to help cope with social anxiety include:

• Learning to identify your feelings and assert your feelings with “I feel” statements

• Working on non-verbal communication, including posture and eye contact

• Talking to trusted loved ones about social phobia

• During moments of anxiety, practicing deep breathing and other grounding techniques

• Exposing yourself to increasingly bigger social situations

Overcoming social anxiety often requires a multifaceted approach. While self-help strategies can be effective for some, others may benefit more from working with a mental health professional . Cognitive Behavioral Therapy (CBT),  an evidence-based intervention for social anxiety, helps many individuals overcome their social fears. CBT for social anxiety involves exposing individuals to feared situations while helping them recognize, challenge, and change anxious thoughts.

2026 LifeStance data found that 79% of patients* showed improvement in anxiety symptoms with treatment, highlighting the effectiveness of seeking professional support for overcoming anxiety-related challenges.

Steps to overcome social anxiety may include:

• Practicing gradual exposure to feared social situations

• Learning and using coping and grounding techniques

• Building communication and assertiveness skills

• Seeking support from friends, family, or support groups

• Working with a therapist to develop a personalized plan

Sometimes, medication may also be prescribed by a provider if appropriate. If social anxiety is affecting your quality of life, consider reaching out to a provider for guidance and support.

*amongst 140,000 LifeStance patients with at least moderate anxiety