Social Anxiety - What We Treat

Everyone’s judging me.

If thoughts like these sound familiar, you might know the weight of social anxiety.

What Does Social Anxiety Feel Like?

It’s more than just being “shy”, it’s a persistent fear of being judged, embarrassed, or rejected in social situations.

Maybe you’ve:

Skipped a work happy hour because mingling felt unbearable
Said “no” to an invite, even though part of you wanted to go
Avoided dating or speaking up in class because you were afraid of making a mistake
Worried for days (or weeks) about something you said in passing
Felt like everyone else seems confident and at ease, while you’re stuck overthinking every word

Social anxiety can make it hard to connect, show up, and feel like yourself. And while avoiding situations might bring short-term relief, over time it often makes things harder, fueling loneliness, lowering self-esteem, and creating a cycle that feels impossible to break.

A young man with closed eyes wearing a white button-up shirt is surrounded by hands pointing at him with their index fingers, against a plain white background.

How Therapy Can Help:

At Collaborative CBT, we use Cognitive Behavioral Therapy (CBT) and exposure-based techniques to help you gradually face your fears in safe, supportive ways.

Together, we will:

Identify the negative thoughts fueling your anxiety (“Everyone will laugh at me”)
Learn tools to challenge and reframe those thoughts
Create a step-by-step plan to gently face avoided situations
Practice new coping strategies so you feel more confident and in control

For example, if speaking up in meetings triggers anxiety, we won’t jump straight to giving a big presentation. Instead, we might start with sharing a short comment in session, then role-playing work scenarios, and gradually practicing in real life. Over time, your brain learns that you can handle these situations and the fear loses its grip.

We think this may be helpful…

- Racing heart, sweating, or blushing in social situations
- Trouble making eye contact or speaking up
- Replaying conversations in your head, worrying you said the “wrong” thing
- Constant fear of being judged, rejected, or disliked
- Avoiding opportunities, even ones you want, out of fear of embarrassment
Today, social anxiety doesn’t just happen in crowded rooms or at parties, it follows us home on our phones.
Scrolling through social media can intensify feelings of:
- Comparison (“Everyone else has it together”)
- Pressure to present a “perfect” version of yourself online
- Fear of posting or commenting because you’ll be judged
- Anxiety about being left out or not invited when you see others’ posts
This digital layer can make social anxiety feel constant, as though you’re “on display” even when you’re alone. Therapy can help you set boundaries, manage comparison traps, and create a healthier relationship with social media.
Avoiding social situations can feel like the easiest way to manage anxiety, but it often keeps fears alive and growing. In therapy, we use Exposure and Response Prevention (ERP) to help you gradually face what makes you anxious, at a pace that feels safe and manageable.
If social situations cause anxiety, your therapist and you might create a fear hierarchy, a list of social scenarios ranked from least to most anxiety-provoking. This helps you build confidence step-by-step by starting with easier exposures and working up to more challenging ones.
A social anxiety hierarchy might look like this:
1. Saying “hello” to a cashier or neighbor
2. Making small talk with a coworker or classmate
3. Attending a small gathering with friends or family
4. Speaking up in a group meeting or class
5. Going to a party or networking event
6. Giving a presentation or speech in front of an audience
You’d begin by practicing the least stressful scenario (like saying hello), repeating it until it feels less frightening. Once comfortable, you’d gradually move up the hierarchy, learning to tolerate and manage the anxiety each step brings. Over time, this repeated, controlled exposure decreases your fear and helps you feel more at ease in social situations.

Finding Freedom in Connection

Social anxiety can make you feel stuck on the sidelines of your own life. But with the right support, it’s possible to break the cycle of avoidance, quiet the self-doubt, and build real confidence in connecting with others, both online and in person.

You don’t have to go through it alone. Reach out today to take the first step toward feeling more at ease in your own skin.

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