Written by Denver anxiety therapist, Lauren Battista
If you’ve ever struggled with social anxiety, you know how overwhelming it can feel. The thought of starting a conversation, walking into a crowded room, or meeting new people might bring on racing thoughts, sweaty palms, or a strong urge to avoid the situation altogether.
Social anxiety can make even everyday interactions feel daunting, leaving you feeling isolated or “different” from others.
The good news? You don’t have to suffer silently, and you don’t have to accept these uncomfortable feelings as a permanent way of life. With the right support, social anxiety can be managed—and therapy can be one of the most effective tools for change.
What Is Social Anxiety?
Social Anxiety Disorder (SAD), sometimes referred to as social phobia, is a mental health condition marked by persistent, intense fear of social situations and of being judged by others.
This isn’t the same as being shy—social anxiety can significantly interfere with relationships, daily routines, and your overall sense of well-being.
It often begins in the adolescent or teen years, but it can show up at any stage of life. It is also important to keep in mind that social anxiety symptoms can change over time and may “flare up” if an individual is facing a lot of changes, stress or demands in their life.
Without adequate support, social anxiety can quietly shape choices and hold people back from opportunities, relationships, and experiences they truly want.
Signs of Social Anxiety
Social anxiety shows up both in the body and the mind. Physical symptoms may include:
- Dizziness or lightheadedness
- Going “blank” in conversation
Other signs can be more subtle—like:
- avoiding social events
- overthinking what others think of you
- replaying conversations afterward
- worrying for days in advance about upcoming plans.
Ways Therapy Can Help With Social Anxiety
One of the biggest benefits of therapy is that it offers a safe, nonjudgmental space where you can explore what’s happening beneath the surface and begin to experiment with new ways of responding.
Here are a few ways that you can expect therapy to help you navigate your social anxiety:
- Understanding the Roots
Social anxiety doesn’t happen in a vacuum. A therapist can help you explore where it started—whether from past experiences, patterns of self-criticism, perfectionism, or a deep fear of rejection.
Anxiety is not a personal flaw; it’s a learned response that can be unlearned once you know where it all started.
- Learning Practical Skills
Therapy equips you with tools to manage symptoms in real time.
Grounding techniques, breathwork, and mindfulness practices can help calm your body, while role-playing can help you practice conversations, set boundaries, or prepare for situations that usually feel intimidating.
- Gradually Facing Fears
Avoidance is one of the main ways social anxiety keeps itself alive. Skipping the party, turning down an opportunity, or staying quiet when you want to speak up might bring short-term comfort—but it reinforces the message to your brain that these situations are “dangerous.”
Therapy offers a structured, supportive way to slowly face what you’ve been avoiding—at your own pace. Over time, your brain learns these situations are not as threatening as they feel, giving you back freedom and confidence.
- Building Self-Compassion
Often, social anxiety comes with harsh patterns of self-talk. Therapy helps shift your inner voice from “everyone is judging me” to “I’m allowed to be here and take up space.”
As self-compassion grows, your confidence and ability to connect authentically with others also grows.
Will Therapy For Social Anxiety Be Uncomfortable?
This is a common question people have before starting therapy for social anxiety, or for anything really. The honest answer: therapy can feel uncomfortable at times—but it’s never about forcing you into situations before you’re ready.
You stay in control of your pace. With the right therapist, you’ll be guided to stretch your comfort zone step by step. Think of it like building a muscle: a little effort, consistently applied, creates strength and resilience over time.
Early sessions often focus on learning about anxiety, identifying your specific triggers, and developing coping skills. From there, therapy may involve practicing small steps—like preparing for a presentation, role-playing a conversation, or simply imagining a scenario you usually avoid—always with support and encouragement.
There are many ways that therapists go about working with a client’s social anxiety and treatment varies from individual to individual.
You’re Not Alone With Social Anxiety
Living with social anxiety can feel exhausting, but it doesn’t have to define your life. Therapy offers tools, insight, and encouragement to help you step into social situations with more confidence and ease.
Many people with social anxiety believe they’re the only ones who feel this way, but the truth is, social anxiety is a common mental health challenge, and it often hides behind a smile or avoidance.
Therapy can be a powerful reminder that what you’re experiencing is human, understandable, and workable. Simply knowing you don’t have to fight this battle alone can bring relief.
With the right support, you can build stronger, more authentic connections, develop healthier self-talk and greater self-compassion, feel prepared to handle social moments you once avoided, and reclaim the freedom to pursue the relationships, opportunities, and experiences you truly want.
If social anxiety has been holding you back from living fully, anxiety therapy may be the next step toward the more confident and connected life you deserve.
