Quick answer
What is social anxiety?
Social anxiety (social phobia) is an intense, lasting fear of social or performance situations — being judged, embarrassed or watched. It is more than shyness and can affect work, study and relationships. It is very common and very treatable, mainly with cognitive behavioural therapy (CBT), and sometimes medication.
What is social anxiety?
Social anxiety, also called social phobia, is a long-lasting and overwhelming fear of social situations. It is one of the most common anxiety problems and usually starts in the teenage years. It is not the same as being shy — the fear is intense, it persists, and it can stop you doing everyday things.
People with social anxiety worry about everyday activities such as meeting new people, starting conversations, speaking on the phone, working, shopping or eating in front of others. They often fear doing something they think is embarrassing, and worry that other people are judging them.
Recognising the symptoms
Social anxiety affects how you think, feel and behave.
Before a social situation, you might:
- worry intensely for days or weeks beforehand
- dread everyday activities like meetings or phone calls
- fear being judged, criticised or humiliated
During a social situation, you might notice:
- blushing, sweating, trembling or a racing heart
- feeling sick, or a churning stomach
- finding it hard to speak, or your mind going blank
Afterwards, you might replay the situation for hours, picking apart what you said or did.
To cope, many people start to avoid social situations — which brings short-term relief but makes the fear stronger over time.
What helps
Social anxiety is very treatable, and there is a lot that can help.
- Cognitive behavioural therapy (CBT) — the most effective treatment. It helps you recognise the thinking patterns behind the fear and, step by step, face situations you have been avoiding.
- Self-help — the NHS offers guided self-help workbooks and online courses. Breathing and relaxation techniques, reducing caffeine and alcohol, and regular exercise all help.
- Medication — for some people a GP may suggest an antidepressant (usually an SSRI), particularly if symptoms are severe.
Getting support
If fear of social situations is affecting your life, talking to a GP is a good first step. In England you can also refer yourself directly to NHS talking therapies without going through a GP.
Facing social situations rather than avoiding them is the heart of recovery — and you do not have to do it alone. Support is available, and most people improve with the right help.
Some people find apps and online tools helpful alongside NHS care. brightloaf is a UK mental health app focused on practical support for anxiety, with check-ins, short educational tools, and access to counselling sessions.
This article touches on mental health. If you are struggling, support is available and you do not have to face it alone.
Common questions about social anxiety
- What are the symptoms of social anxiety?
- Social anxiety causes an intense fear of being watched or judged. Before an event you may worry for days or weeks. During it you may blush, sweat, shake, feel sick, have a racing heart or go blank. Many people avoid situations such as parties, meetings, eating in public, making phone calls or speaking to authority figures.
- Is social anxiety just shyness?
- No. Shyness is a personality trait that does not usually stop you living your life. Social anxiety is a recognised disorder — the fear is intense, lasts for months or more, and leads you to avoid situations or endure them with great distress, affecting work, study and relationships.
- What therapies help social anxiety disorder?
- Cognitive behavioural therapy (CBT) is the most effective treatment and is recommended by NICE. It helps you understand the thoughts that fuel the fear and gradually face feared situations. CBT can be one-to-one, in a group, or guided online. Some people are also offered medication such as an SSRI antidepressant.
- How do I get help for social anxiety on the NHS?
- In England you can refer yourself to NHS Talking Therapies (formerly IAPT) online without a GP, or ask a GP to refer you. You will usually be offered an assessment and then CBT or guided self-help. A GP can also discuss medication if your anxiety is severe or therapy alone is not enough.
- Can social anxiety be cured?
- Many people overcome social anxiety or reduce it to a level that no longer limits their life, especially with CBT. Avoiding feared situations keeps the fear going, so treatment works by helping you face them gradually. Recovery takes practice, but improvement is the expected outcome.