Understanding Social Anxiety:

Ever get that feeling like everyone’s eyes are on you, just waiting for you to slip up? That could be social anxiety creeping in. 

But social anxiety is more than just feeling shy. It’s an overwhelming, persistent fear of being judged by others, and it can impact every part of your life—work, school, relationships, you name it. If you’ve ever felt this way, know that you’re not alone, and there are ways to manage it. Let’s dive into what social anxiety really is and how you can start taking control. 

What is Social Anxiety? 

Social anxiety is a surprisingly common condition that can turn everyday interactions into sources of intense and often irrational anxiety. While people often think of it in the context of public speaking or meeting new people, it can sneak into the most routine activities—like eating in public or talking to a cashier. 

Even though social anxiety happens in the mind, it often takes a toll on the body too. Many people report feeling nauseous, struggling to speak, or experiencing hot or cold flushes. This mix of fear and physical symptoms can make simple interactions feel daunting and exhausting, often leading people to avoid situations that trigger them. 

When it comes to dealing with social anxiety, it’s important to know that you’re not alone. To help break the stigma, we at Celtic Training reached out to people in our community to hear about their personal experiences. One of the stories that stood out to us was from someone who asked to remain anonymous, so we’ll refer to them as Toni. Here’s what they shared about their journey with social anxiety. 

“I remember being at school and refusing to use the bathrooms; no matter how much it hurt, I would just wait until I got home. The thought of people seeing me go in or out or even raising my hand to ask filled me with this crippling dread. I thought the pain was easier to deal with than confronting the fear. 

As I got older, the anxiety got worse. I avoided going out alone, eating in public, or buying groceries. I always felt like everyone was watching me, judging me, I felt like something terrible was going to happen, it was like I couldn’t breathe until I got home. It became easier to go hungry than to go out. 

Through years of therapy, trying different medications, opening up to those around me, and pushing myself to confront my social anxiety, I’ve learned to manage it. It’s not perfect; I still have flare-ups from time to time, and I need to be mindful of my limits, but I now have the tools to live the way I want without being held back by my Social Anxiety.” 

Toni’s story highlights the importance of opening up and sharing our feelings with those we trust. By letting others know what triggers our anxiety, we invite their support and lighten the load that social anxiety places on us. This kind of communication is crucial, but it’s just one part of the journey. Now, let’s explore how social anxiety can be treated and managed, so you can take control and start feeling more confident in social situations. 

So What Now? How Can I Support Myself and Others? 

Social anxiety can be tough, and while the root causes—like genetics or past experiences—might be out of your control, there are ways to manage it. Overcoming social anxiety isn’t a quick fix; as we saw with Toni’s story, it takes time and effort. 

If you think you or someone you care about might be dealing with social anxiety, don’t hesitate to seek professional help. Talking to a healthcare professional can open doors to support, whether through therapy, medication, or a combination of both. 

• Cognitive Behavioral Therapy (CBT): CBT is a well-established therapy that helps you change negative thought patterns and behaviors. This can be very freeing in breaking the thought patterns that can lead to feelings of Social Anxiety.  

• Medication: Certain antidepressants, like SSRIs and SNRIs, can help manage social anxiety symptoms. While Medication can seem scary, it can be a helpful tool in giving you the strength or capacity to change habits and break negative thought patterns.  

• Support Groups or Sharing Your Experiences: Joining a group with others who share your experiences can offer valuable feedback and encouragement. While sharing your experiences with those around you can limit the level of isolation that often fuels Social Anxiety. Being open about your experiences can also create an environment where others feel comfortable to share their own experiences which all works to reduce the stigma that surrounds mental health.   

While it’s important to reach out to healthcare providers when needed, there are also plenty of ways to manage social anxiety through self-care. 

Self-care isn’t just a luxury—it’s a key part of living a healthy, meaningful life.

Taking the time to care for yourself can make a big difference in how you handle anxiety day-to-day. We’ve put together some practical, easy-to-implement strategies that you can try to help manage social anxiety in your everyday life. These tips are designed to support your mental well-being and help you feel more confident in social situations. 

• Get Yourself Out There: Social anxiety can feel incredibly isolating, often keeping you from nurturing relationships or seeking new ones. That’s why it’s so important to push yourself to step outside your comfort zone, even in small ways. You don’t have to dive into a big event right away—start with something manageable, like taking a walk alone or calling a friend. The key is to challenge yourself gradually. Even if the steps seem small from the outside, they can be significant victories on the inside.  

• Ask for Help: Social Anxiety can make it feel impossible to ask for support, but reaching out when you need it is essential. Don’t wait until things become overwhelming—seek help as soon as you feel the need. The people you trust want to support you, and by opening up, you allow them to do so. It’s also important to check in with those who might be struggling. Simply asking how they’re doing can provide them with the opportunity to share and find relief in knowing they’re not alone. 

• Keep a Journal: Journaling can be a powerful tool for tracking your progress and celebrating even the smallest victories. It also helps you spot when old habits start to creep back in. By regularly reflecting on your thoughts and experiences, you gain insight into your mental health and can maintain a sense of control. Journaling isn’t just about recording your day—it’s about understanding your journey and staying mindful of your growth. 

• Improve Your Health: We know it’s a bit of a cliché, but clichés exist for a reason—they work. However, it’s important to take stock of your capacity. If you need to focus on other areas of managing Social Anxiety before you can focus on exercising regularly or improving your diet. That’s ok. Remember, progress is personal, and what matters most is that you’re moving forward in a way that feels right for you. 

• Set Goals: When setting goals, it’s important to be specific about what you want to achieve and write it down. Having concrete goals makes them easier to track and easier to achieve.  

• Become Your Own Best Advocate: Understanding social anxiety empowers you to recognise your feelings for what they truly are. It can be incredibly liberating to know that you’re not alone in this experience. By educating yourself, you gain the knowledge needed to make informed decisions and confidently seek the support you deserve. Embracing this role as your own advocate helps you take control of your mental health journey and navigate it with greater clarity and self-assurance. 

• Start Saying Yes & No: By setting goals and keeping a journal, you can better understand your limits and recognise when you need to recharge before taking on new challenges. It’s important to say yes, but it’s equally as important to give yourself permission to say no when necessary. Both are crucial for effectively managing social anxiety. 

• Don’t Strive for Perfection: Perfectionism and social anxiety often go hand in hand. That’s why it’s important to practice letting go of the need to be perfect. Focus on doing your best in the moment, whatever that may look like, and allow yourself the space to be human. 

By incorporating these tips, you can gradually work towards managing social anxiety and improving your quality of life. Remember, progress takes time, and it’s okay to take small steps. The key is to be patient with yourself and celebrate every bit of progress you make, no matter how small. 

If you find that social anxiety is still impacting your daily life, don’t hesitate to seek professional support. You’re not alone in this journey, and with the right tools and support, you can build the confidence to face social situations with greater ease. 

Share Your Experiences 

Sharing your experiences with social anxiety can be liberating and help break the cycle of isolation and reduce the stigma that still surrounds mental health. Whether it’s a story about a challenging moment or a small victory, we’d love to hear from you. 

Do you relate to Toni’s story? Or want to share your own? Reply to this email with your experiences. Your stories will remain anonymous unless you give us permission to share your name.  

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Further Reading:   

This resource from the Western Australian Government Center for Clinical Interventions offers a lot of great advice and insights into Social Anxiety. It also has a number of worksheets and exercises that can be incredibly helpful in managing Social Anxiety: 

https://www.cci.health.wa.gov.au/Resources/Looking-After-Yourself/Social-Anxiety