Therapy for Social Anxiety

What is Social Anxiety?​

Social anxiety is more than shyness or occasional nervousness. It’s a persistent fear of being judged, embarrassed, or rejected in social or performance situations. People with social anxiety often worry about how they come across, replay interactions afterward, or avoid social settings altogether.

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According to data from Statistics Canada, roughly 3% of Canadians aged 15 and older had symptoms consistent with Social Anxiety Disorder in a 12-month period, and about 8% have had a lifetime history of the condition. This illustrates that social anxiety is common, but often misunderstood or dismissed as just “being shy.”

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What are the Symptoms of Social Anxiety?​

Social anxiety can affect your thoughts, emotions, and body. You might notice:

• Intense fear or dread before social events or conversations

• Avoidance of social situations, even with people you know

• Physical symptoms such as blushing, shaking, sweating, or a racing heart

• Over-analyzing or replaying interactions afterward (“Did I sound weird?”)

• Difficulty making eye contact or asserting yourself

• Fear of being the centre of attention

• Believing others are constantly judging or criticizing you

 

Social anxiety can make you feel isolated, even when you want connection — but therapy can help you break that cycle.

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How Does Social Anxiety Develop?​

Social anxiety often develops through a combination of genetic, environmental, and psychological factors. Some common contributors include:

• Early experiences of rejection, bullying, or criticism

• Family environments where mistakes or emotions were discouraged

• Temperamental sensitivity or a naturally cautious personality

• Traumatic or embarrassing social experiences

• Perfectionism or fear of not meeting expectations

 

Over time, the brain learns to associate social situations with danger, leading to avoidance and heightened anxiety. Therapy helps you gently unlearn these patterns and develop new ways of relating to others — with safety and confidence.

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When Should I Seek Therapy For Social Anxiety?​

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You might consider therapy for social anxiety if you:

• Avoid social gatherings or public speaking opportunities

• Feel anxious for days before an event

• Constantly second-guess yourself in conversations

• Experience physical symptoms in social situations

• Struggle to make or maintain friendships

• Feel like your anxiety is holding you back from personal or professional growth

 

Therapy can help you manage anxiety in real time, build confidence, and reconnect with your values, so social situations feel less like something to survive and more like something you can enjoy.

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Am I an Introvert or do I have Social Anxiety?​

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It’s common to confuse introversion with social anxiety, but they’re not the same.

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• Introversion describes a personality trait — introverts often enjoy solitude and may find socializing excessively or in certain types of situations draining, but they don’t typically experience fear or panic about it.

• Social anxiety, on the other hand, involves fear, avoidance, and distress in social situations. You might want connection but feel paralyzed by worry or shame.

 

If you avoid social interactions because you need rest or quiet, you’re likely introverted.

If you avoid them because you fear judgment, rejection, or embarrassment — and feel significant distress — you may be experiencing social anxiety. 

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If you identify with both, you could be an introvert and have social anxiety.

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Therapy can help clarify the difference and give you tools to feel more at ease, whether you’re an introvert, socially anxious, or somewhere in between.

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How Can Reclaim Psychotherapy Help?

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At Reclaim Psychotherapy, we provide evidence-based, compassionate therapy to help you understand and manage social anxiety. Our approach focuses on reducing avoidance, building confidence, and developing self-compassion — so you can feel comfortable showing up as yourself.

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Our therapists draw from modalities such as:

• Cognitive Behavioural Therapy (CBT): Identify and reframe unhelpful thoughts (“They’re judging me”) and gradually face feared situations in a supportive way.

• Exposure and Response Therapy (ERP): Helps you face feared social situations step-by-step while learning to reduce the anxiety response, building confidence and resilience over time.

• Acceptance and Commitment Therapy (ACT): Encourages you to act according to your values — not your fears — while making space for uncomfortable emotions.

• Motivational Interviewing (MI): Helps explore and strengthen your motivation to make changes, even when fear feels strong.

 

Together, we’ll work toward helping you feel grounded, confident, and connected — in both social and professional settings.

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