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Overcoming Social Anxiety: Definitions, Causes and Recovery

What Is Social Anxiety?

Social anxiety, also known as social anxiety disorder – remove as its a label and we dont diagnose is a common mental health condition that causes intense fear or worry in social situations. It goes beyond shyness – people with social anxiety may fear being judged, embarrassed, or rejected, even during everyday interactions.

If you’ve ever asked yourself “Why do I have social anxiety?” or “How do I get rid of social anxiety?”, you’re not alone. It’s estimated that around 1 in 10 people in the UK will experience social anxiety at some point in their lives.

UK Counselling Network are anxiety therapy specialists, providing expert, affordable counselling options tailored to help individuals understand, manage, and overcome anxiety in a compassionate, evidence-based way.

What Does Social Anxiety Feel Like?

Common symptoms of social anxiety include:

Intense fear of speaking in groups or public
Worry about being embarrassed or humiliated
Avoiding eye contact or social settings
Physical symptoms like sweating, blushing, or a racing heart
Overthinking conversations or interactions after they happen

People with social anxiety may avoid situations such as:

Talking on the phone
Meeting new people
Attending parties, classes, or work events
Eating or drinking in public
Being the focus of attention (e.g., presentations)

What Causes Social Anxiety?

There’s no single answer to “what causes social anxiety?” — it often develops from a combination of factors, including:

1. Genetics and Family History

If you have a family member with an anxiety disorder, you may be more likely to experience social anxiety yourself.

2. Personality Traits

People who are naturally more introverted, sensitive, or self-critical may be more vulnerable to developing social anxiety.

3. Negative Experiences

Bullying, public embarrassment, social rejection, or childhood trauma can trigger fear of future social situations.

4. Overactive Fear Response

In social anxiety, the brain may overreact to perceived threats of embarrassment or failure, even when they’re not truly dangerous.

Why Do I Have Social Anxiety?

It’s normal to question why social anxiety affects you and not others. But remember: social anxiety is not your fault. It’s a mental health condition rooted in your brain’s response to stress, fear, and perceived danger. The good news is — it’s treatable.

How to Overcome Social Anxiety: Evidence-Based Strategies

Overcoming social anxiety is possible with the right support and techniques. Whether you’re wondering how to deal with social anxiety or how to stop social anxiety from controlling your life, these approaches can help.

1. Cognitive Behavioural Therapy (CBT)

CBT is one of the most effective treatments for social anxiety. It helps you:

Challenge unhelpful thought patterns
Face feared situations gradually
Build confidence through exposure

1. Gradual Exposure

Instead of avoiding feared social settings, slowly and safely expose yourself to them. Start small – like saying hello to a colleague – then build from there.

2. Breathing and Relaxation Techniques

Deep breathing, mindfulness, and grounding exercises can reduce physical symptoms like a racing heart or shaky voice.

3. Building Social Skills

Therapy or self-help resources can help you develop practical communication tools, assertiveness, and body language awareness.

4. Limit Safety Behaviours

Avoid relying on “safety behaviours” like rehearsing conversations, avoiding eye contact, or constantly checking your phone. These behaviours reinforce anxiety long-term.

How to Help Someone with Social Anxiety

If someone you care about is struggling with social anxiety, here’s how you can support them:

Be patient and understanding — avoid forcing them into uncomfortable situations
Encourage them to seek therapy or talk to a professional
Avoid minimising their fear — it’s very real to them
Offer to attend social events together for support
Celebrate small wins and progress, even if it seems minor

How to Get Rid of Social Anxiety: Is Recovery Possible?

While there’s no instant “cure,” many people experience significant relief or full recovery through therapy, self-awareness, and gradual lifestyle changes.

Therapy can help you:

Understand the root of your anxiety
Reframe your thoughts and beliefs about yourself
Reduce avoidance and build social confidence

At UK Counselling Network, we’ve helped hundreds of people manage and overcome social anxiety through compassionate, low-cost therapy designed to meet your needs.

Start Your Recovery with UK Counselling Network

You don’t have to face social anxiety alone. At UK Counselling Network, we believe in accessible, high-quality mental health support for everyone.

We offer:

Anxiety therapy from just £28 per session
Free initial telephone assessments
Online and in-person sessions
Short waiting times and flexible scheduling
Support for anxiety, depression, low self-esteem, and more

Getting Started Is Easy:

Go to our Self-Referral Booking Form
Choose the therapy that suits your needs
Complete the form to schedule your free initial phone assessment

You’re just one step away from beginning your recovery journey.

Final Thoughts: You Can Overcome Social Anxiety

If you’re struggling with social anxiety, know that change is possible. With time, support, and the right strategies, you can reduce fear, build confidence, and live a more connected, fulfilling life.

Whether you’re looking for guidance on how to overcome social anxiety or wondering why you feel this way, therapy can offer the clarity and tools you need to move forward.

Reach out to UK Counselling Network today to start your journey toward confidence and connection – on your terms.