What Social Anxiety Really Feels Like: A Personal and Professional Perspective

Social anxiety can feel like a whirlwind of emotions and thoughts, all happening at once. It can feel like you are on stage, even during the most straightforward interactions, with all eyes watching your every move (spotlight effect). Buying groceries, making a phone call, or ordering a coffee can feel like climbing a mountain. It's more than just shyness; it's a constant worry that you're being judged or scrutinized, which can make day-to-day life exhausting. Let me take you through a typical day in the life of someone experiencing social anxiety.

The Morning Meeting

Picture this: You're sitting in a meeting room, your heart racing like it's trying to win a marathon. The meeting hasn't even started yet, but your mind is already spinning with worries. "What if they ask me to present something?" "Is everyone noticing how nervous I look?" Your knees weak, arms are heavy, but no, mom's spaghetti is not on your shirt, but your palms are sweaty, and you've rehearsed what you might say a dozen times in your head.

The worst part? When you sit down with a logical approach, you know these fears aren't rational. You're good at your job, your colleagues are friendly, and yet that nagging inner voice keeps whispering: "You're going to mess up. They're going to think you're weird."

(p.s. I think the #1 thing I teach people that is most used and most helpful is in a guide here!)

The Coffee Shop Orchestra

Ordering coffee shouldn't be complicated, right? But with social anxiety, it becomes an elaborate performance. You rehearse your order while waiting in line: "Medium latte, no sugar" – four simple words that feel like a complicated script. Your heart pounds as you approach the counter, worried you'll stumble over your words or hold up the line. For some reason, it feels like everyone is rushing you, and you're taking too long even though you already have your card out, ready to pay, and speed things up. Sometimes, you even walk past your favorite café, choosing a vending machine instead, just to avoid the interaction.

The Social Media Paradox

Here's something many don't realize about social anxiety: it doesn't just affect in-person interactions. Even sending a text message or posting on social media can trigger that familiar rush of worry. You might spend 20 minutes crafting a simple message, second-guessing every word choice, emoji, or period placement. Should you add "haha"? Is that exclamation mark too enthusiastic? You may even delete more than you post or send.

Physical Symptoms: The Unwanted Co-stars

Social anxiety isn't just in your head. Your body gets in on the act too:

- Your heart races like you've just run a sprint

- Your brain becomes hyperaware of your experience

- Your stomach ties itself in knots

- Your hands might shake or sweat

- Your voice might quiver

- You feel like you can't catch your breath.

- You might feel dizzy or light-headed

- You tend to blush, sometimes even randomly

These sensations can be overwhelming, especially when you're trying to act like everything's normal.

The Thoughts that Take Over

While the physical symptoms are unsettling, it's often the thoughts that make social anxiety truly challenging. You might overanalyze everything you say or do, convinced that others are silently judging you. Even a small, harmless comment can become a source of intense worry.

- "What if I say something stupid?" This thought loops in your mind over and over, making it hard to speak up.

- "They probably think I'm awkward." You assume that every action is being critiqued.

- "I should've said that differently." After every conversation, you replay the interaction, focusing on what you think went wrong.

These thoughts create a mental fog that can make it difficult to enjoy social situations. It's like you're trapped in your own head, watching the world happen around you but feeling disconnected.

The After-Party in Your Mind

One of the most exhausting aspects of social anxiety is the "after-party" – the hours or even days spent replaying social interactions in your mind. That moment when you said "you too" after the waiter said "enjoy your meal"? That might play on repeat in your thoughts for days, even though everyone else has long forgotten it. You tend to focus more on critically examining what you did wrong or didn't do that you feel you should have.

The Urge to Avoid

Because social interactions feel so uncomfortable, there's a strong urge to avoid them altogether. You might cancel plans last minute or feel relieved when a meeting gets postponed. Avoidance becomes a coping mechanism, but it can also lead to feelings of loneliness or guilt. After all, you might want to connect with others, but the fear of judgment is so intense that it's easier to stay away. Over time, avoidance becomes the default. There may be an initial "Oh yeah! A party", but faster than cognitive thought can process, the answer becomes "No, thank you; or, yeah, let me check and get back to you."

Finding Your Way Through

Living with social anxiety can feel overwhelming, and it's important to remember that you're not alone. Millions of people experience these same feelings, and there are ways to manage them:

- Start small with social interactions

- You can also begin by holding yourself accountable to posting on social media or texting and calling people back/responding the first time.

- Practice self-compassion

- This may be the most challenging part of thriving with social anxiety because self-compassion is the direct opposite of the experience of being socially anxious.

- Remember that most people are too focused on themselves to notice our perceived mistakes

- This is a more advanced skill, yet it helps when you feel the spotlight effect. Look around and notice people not looking at you, and consciously compliment something in your head (without comparing yourself to them). "They have some neat shoes."

- Consider professional help – therapy can provide valuable tools and strategies

- Most people with social anxiety will, on average, delay professional help for 10-15 years and complete less than three sessions. It's essential to do work on your own, and when you start therapy, be committed to continuing therapy and using your therapist as an opportunity to face your social fears.

The Silver Lining

While social anxiety can be challenging, it often comes with hidden strengths. People with social anxiety tend to be:

- Highly empathetic

- Excellent listeners

- Detail-oriented

- Thoughtful and considerate

- Great at preparing and planning

Moving Forward

Understanding and accepting social anxiety is the first step toward managing it. It's not about eliminating these feelings entirely – it's about learning to work with them, gradually expanding your comfort zone, and remembering that it's okay to take things at your own pace.

Remember, your anxiety is not a character flaw; it's just one part of your healthy life experince. And like many challenges in life, it can be managed, understood, and even used as a source of strength.

It's Not Hopeless

Social anxiety is tough, but it's important to remember that it's also manageable. Many people with social anxiety find ways to cope and thrive. Whether through therapy, mindfulness, or gradual exposure to social situations, it is possible to regain a sense of control. The first step is understanding that you're not alone—many people share similar feelings and experiences.

If you've ever felt this way, know that it's okay to take things at your own pace. Social anxiety doesn't define you, and with time, it can become just one part of your story, rather than the whole thing. Surround yourself with supportive people, seek help when needed, and celebrate even the smallest victories.

Life is full of moments worth experiencing, and with the right tools, social anxiety doesn't have to stand in the way. Begin Counseling Today to start your recovery.

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Understanding Social Anxiety: What Causes It and How We Can Overcome It

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From Comparison to Compassion: An ACT Approach to Self-Acceptance