Some people may find talking with others to be just part of life. Whether it’s small talk or deep conversations, interacting with other people is second nature. For other people, these settings can be a source of anxiety.
If you experience extreme discomfort that causes you to actively try and avoid social situations, you may be experiencing social anxiety.
What is social anxiety?
Social anxiety is a type of anxiety disorder. According to the National Institute of Mental Health, someone with a social anxiety disorder may feel fear or have anxiety symptoms in situations where they may be judged or evaluated by others. Some examples might be job interviews, dates, meeting new people, and speaking in public.
This fear can lead to worrying before an event or avoiding social situations.
What are the symptoms of social anxiety?
Though anxiety disorders can be different for everyone, there are some common symptoms like:
- Rapid heart rate
- Blushing
- Sweating
- Trembling
- Nausea
- Difficulty making eye contact
- Difficulty being around unfamiliar people
- Difficulty talking to people in social settings
- Feeling self-conscious
- Fear of judgement
- Avoiding places or situations where you may have to talk to people
- Expecting the worst after a negative social interaction
These are only a handful of symptoms someone with social anxiety disorder may experience. Each can vary in intensity, and someone may only exhibit a few.
“I think the biggest sign that’s concerning is ultimately people reach a point where they avoid engaging in social activities,” says Kara McArtor, LPC, LAC and Director of Behavioral Health at UCHealth. She further explained that avoidance is typically when someone with social anxiety disorder begins to see their life changing negatively.
Once we start avoiding the situations that make us anxious, our brains are trained to consider those settings as dangerous. This is what feeds anxiety.
“It really is important to be very aware of what you're telling yourself—what your brain is telling you. Fact check it.” She encourages, “Ask yourself, ‘Is this actually accurate? Has this ever actually occurred for you before? Or are you creating a scenario that's never actually happened?’”
This isn’t always easy to do on your own. That’s why you should find someone who can help you work through hard feelings and thoughts.
Who can diagnose social anxiety?
Mental health providers and medical providers can diagnose social anxiety disorder. Whether you talk to a clinician at a primary care clinic, a licensed therapist, or a psychiatrist, they can help you identify the struggles you’re having and whether or not you may be suffering from an anxiety disorder.
If you’re experiencing anxiety symptoms that disrupt your life, consider visiting your primary care provider. They can help you find treatments and resources.
Some people may want to take social anxiety tests online. While there’s nothing wrong with that, McArtor says the fact that you are seeking out information or help is a sign that you should make an appointment with a qualified professional.
Social anxiety treatments
When it comes to treating social anxiety, there are several treatment options. A mental health or health care provider can help you find the course of action that is best for you.
Therapy
There are different kinds of talk therapies available, but one of the most common approaches is called exposure therapy. McArtor says to reduce anxiety over time, doing the thing that scares you is important.
“You have to expose yourself to the things that you're afraid of, even if it's in little bits and pieces. This will prove to yourself that either nothing bad is going to happen, or if something bad happens, you're strong and resilient enough that you'll bounce back and you'll be okay,” she explains. By working with a therapist, you can slowly build up your tolerance for anxiety and your confidence to handle it.
Group therapy
In addition to individual therapy, support groups for social anxiety and group therapy can be helpful. McArtor says she is passionate about group therapy and the benefits it can have for people with social anxiety.
“It's very different when you have a conversation with somebody that is going through something similar to what you've gone through, and you can see the look on their face. That's a very special feeling that you can't always get in individual therapy,” McArtor states. Sitting in a room with 10-15 other people who have experienced or who are experiencing similar feelings and behaviors can help each person feel less alone.
Medications
Depending on your personal circumstances, your medical provider may prescribe you medication. Some people may benefit from antidepressants or beta blockers, but you and your provider will determine what may work best for you.¹
Finding the right therapist for social anxiety
When you’re looking for a therapist for social anxiety, it’s important to ask questions first. McArtor says she always encourages patients to make a list of questions to ask potential therapists before committing. This could be in an initial consultation, an email, or a first session.
“Talk with them about your biggest goals for treatment, what your biggest concerns are, and ask them what their approach would be,” she encourages.
It may take a couple of sessions to know if you and your therapist are a good match. If you decide you don’t want to continue with a therapist, try someone new. Finding the right therapist who can help you reach your treatment goals is worth it.
Social anxiety resources
A therapist or medical professional can recommend the most helpful tools for coping with social anxiety. In the meantime, there are several research-backed ways you can help reduce anxiety.
- Exercise. One review showed that exercise can have a positive effect on those suffering from anxiety. Whether you like lifting weights, running, or dancing, any form of exercise can make a difference.
- Eat well. Make sure you get lots of healthy foods in your diet. According to a published review, some nutrients may have a role in boosting neurotransmitters like serotonin and dopamine.
- Serve others. One of the best ways to help your own mental and physical health is by volunteering and giving your time and attention to others. Go into social situations with the question, “How can I help somebody else feel comfortable?” Focusing on others can be a great way to improve mental health.
- Practice gratitude. Research has shown that focusing on the good things in your life can help reduce symptoms of anxiety and depression.
Additionally, keeping a logical perspective of social interactions can help you reframe negative or anxious thoughts.
“While we think that when we go to the grocery store, everybody is looking at how wrinkly my face is or how many zits I have, they're likely not. Everybody is generally more worried about themselves than they are about others, and I mean that in a comforting way,” McArtor notes.
Get help living your healthiest life possible
If you have anxiety, you shouldn’t have to suffer alone. Getting help from a medical or clinical provider can give you the tools and resources you need to feel better.
To find a provider in Utah, Idaho, Colorado, or Nevada, visit the Find Care page.
Are you looking for a new insurance plan? Select Health has you covered. We have plans for individuals and families, employers, and more. To find a health plan that’s right for you, check out the Select Health plans page.
Frequently Asked Questions (FAQs) about social anxiety
The content included here is for your information and not a substitute for professional medical advice. It should not be used to diagnose or treat a health problem or disease. Please consult your doctor if you have any questions or concerns. Additionally, this information does not guarantee benefits. To review your benefits, please reference your plan materials or call Member Services at 800-538-5038 weekdays, from 7:00 a.m. to 8:00 p.m., and Saturday, from 9:00 a.m. to 2:00 p.m., closed Sunday. TTY users call 711.
Sources
1. Social Anxiety Disorder: What You Need to Know, National Institute of Mental Health, 2025
2. Further evidence for genetic variation at the serotonin transporter gene SLC6A4 contributing toward anxiety, Psychiatric Genetics, 2017
3. Social Anxiety Disorder, National Library of Medicine, 2024
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