Social Anxiety is Rising. Here's How to Take Back Control

Over the last decade, and especially in recent years, there has been a noticeable rise in people seeking help for social anxiety. While nervousness in social situations is something most people experience from time to time, social anxiety becomes a concern when it starts to interfere with relationships, work, school, or everyday activities. Understanding what’s driving this increase can help you recognize what’s happening in your own life and take steps toward meaningful change.

Why Social Anxiety Is Becoming More Common

1. The Impact of Digital Communication

Texting, messaging apps, and social media have changed how we connect. While these tools offer convenience, they also reduce real-world practice in reading body language, navigating social nuances, and building in-person confidence. Many people now feel more comfortable behind a screen than face-to-face, making live interactions feel intimidating.

2. Increased Social Comparison

Social media can create constant opportunities to compare ourselves with others. When you’re bombarded with highlight reels, it’s easy to feel judged or inadequate. This comparison loop can reinforce fears about how others perceive you and contribute to avoidance of social settings.

3. Post-Pandemic Adjustment

After long periods of reduced in-person interaction, many people’s social “muscles” became deconditioned. Returning to crowded events, office environments, or even small gatherings can provoke anxiety simply because the routine has changed.

4. Growing Awareness and Reduced Stigma

As conversations around mental health become more open, more people are recognizing their symptoms and seeking support. This increase in awareness is positive, even though it may appear as if social anxiety is becoming more widespread.

Common Signs of Social Anxiety

Social anxiety can look different from person to person, but some of the most common signs include:

• Worrying excessively about being judged or embarrassed

• Avoiding social situations, meetings, or conversations

• Feeling shaky, sweaty, or having a racing heart during interactions

• Replaying conversations and fearing you said the “wrong” thing

• Struggling to make eye contact or initiate conversation

• Feeling overwhelmed in group settings

If these symptoms show up frequently and feel difficult to manage, it may be time to seek support.

What You Can Do to Feel More Comfortable in Social Situations

1. Start Small and Build Momentum

You don’t need to jump into the most intimidating social setting to make progress. Begin with low-pressure interactions like saying hello to a neighbor or making brief small talk with a barista, and gradually work your way up to more challenging situations.

2. Practice Mindful Breathing

Mindfulness and deep breathing techniques calm the nervous system and help your body feel safer during moments of anxiety. Practicing these techniques regularly makes them easier to use when you need them most.

3. Challenge Unhelpful Thoughts

Social anxiety often exaggerates the likelihood of negative outcomes. A therapist can help you identify these patterns and replace them with more balanced, realistic thoughts.

4. Focus on Connection, Not Perfection

Social interactions aren’t performances. Shifting your goal from “saying the right thing” to “being present and curious” can ease pressure and help interactions feel more natural.

5. Consider Cognitive Behavioral Therapy (CBT) or Exposure Therapy

CBT is one of the most well-researched and effective approaches for social anxiety. It helps you understand the connection between thoughts, feelings, and behaviors while teaching practical strategies to build confidence. Exposure-based techniques gently and safely help you practice social skills in a supportive environment.

6. Reach Out for Professional Support

Therapy provides a space to explore your experiences, learn new tools, and build confidence at a pace that feels right for you. Support from a trained mental health professional can make a significant difference in long-term outcomes.

You Don’t Have to Navigate Social Anxiety Alone

If social situations feel increasingly overwhelming, it’s not a sign of weakness; it’s a signal that you deserve support. With guidance, practice, and compassionate care, it’s possible to reduce anxiety, rebuild confidence, and reconnect with the parts of life that matter most to you.

RDU Counseling for Change can help you take the next step toward feeling more grounded, capable, and empowered in social interactions. Click here to schedule a consultation with one of our clinicians.

References

• American Psychological Association. (2023). Anxiety disorders. Centers for Disease Control and Prevention. (2023). Mental health, anxiety, and coping strategies.

• Heimberg, R. G., & Becker, R. E. (2023). Cognitive-behavioral group therapy for social anxiety disorder: A treatment manual. Guilford Press.

• National Institute of Mental Health. (2024). Social anxiety disorder: More than just shyness.

• Pietromonaco, P. R., & Collins, N. L. (2017). Interpersonal mechanisms linking close relationships to health. American Psychologist, 72(6), 531–542.

• Spence, S. H., Rapee, R. M., et al. (2021). Prevention and early intervention for anxiety disorders. Child and Adolescent Psychiatric Clinics, 30(3), 487–504.