We all get nervous from time to time in social situations—like speaking in front of a crowd or meeting new people. But for individuals with social anxiety, these everyday encounters can feel overwhelming, even paralyzing.

Social anxiety isn’t just shyness. It’s a persistent fear of being judged, embarrassed, or rejected in social or performance situations. If you find yourself avoiding interactions, overthinking conversations, or feeling anxious for hours (or days) before an event, you may be dealing with social anxiety.

As a psychologist in Gilbert, I help clients learn how to manage and move beyond these fears. Social anxiety is treatable, and with the right strategies and support, you can regain confidence and feel more at ease in your daily life.

What Does Social Anxiety Look Like?

Social anxiety can show up in subtle or intense ways, and it often varies from person to person. Common symptoms include:

• Intense fear or worry about being negatively judged
   

• Avoiding eye contact or social interaction
   

• Blushing, sweating, shaking, or nausea in social settings
   

• Fear of saying something “wrong” or looking foolish
   

• Avoiding public speaking, dating, group events, or even phone calls
   

• Replaying conversations and criticizing yourself afterward
   

People with social anxiety are often very self-aware and deeply empathetic—which makes the fear of “messing up” even more intense.

Everyday Situations That Can Trigger Social Anxiety

For some, social anxiety is specific to certain settings. For others, it’s more generalized. Here are common situations that may cause distress:

• Attending meetings or speaking in class
   

• Going to parties or social events
   

• Introducing yourself to new people
   

• Making small talk or asking for help
   

• Eating in front of others
   

• Using public restrooms
   

• Starting conversations at work or in public
   

The anxiety doesn’t always go away with repetition. In fact, the more we avoid these situations, the more powerful the fear becomes over time.

The Root Causes of Social Anxiety

Social anxiety often stems from a mix of:

• Biological factors (family history, brain chemistry)
   

• Past experiences (bullying, criticism, rejection)
   

• Personality traits (sensitivity, perfectionism)
   

• Negative thought patterns (assuming the worst will happen)
   

These patterns create a mental script that says: “Everyone is watching me. I’ll say something wrong. I’ll be judged. I can’t handle this.”

Therapy helps you rewrite that script.

How Therapy Helps With Social Anxiety

Working with a therapist gives you the tools and support to reduce anxiety and feel more confident in social settings. Here’s how:

1. Cognitive Behavioral Therapy (CBT)

CBT is one of the most effective treatments for social anxiety. It helps identify the negative thoughts fueling your anxiety and replace them with more realistic, balanced ones.

Example:
Instead of thinking, “Everyone will think I’m stupid,” you learn to say, “I might be nervous, but most people aren’t judging me.”

2. Exposure Therapy

Gradual exposure to feared situations—like making small talk or speaking up in meetings—helps desensitize the anxiety over time. With support, you learn that discomfort is temporary and manageable.

3. Mindfulness and Relaxation Techniques

Karen Hawk Gilbert  Mindfulness helps you stay grounded in the present instead of spiraling into worry. Deep breathing, grounding exercises, and visualization can calm your nervous system and reduce physical symptoms of anxiety.

4. Building Social Skills and Confidence

Therapy can help you practice assertiveness, improve communication, and build the self-esteem needed to navigate social situations with more ease.

Everyday Tips for Managing Social Anxiety

In addition to therapy, here are a few things you can try today:

• Challenge your inner critic: Ask yourself, “Is this thought true? What’s a more realistic belief?”
   

• Prepare, don’t over-prepare: It’s okay to plan ahead, but try not to script every detail. Be flexible.
   

• Focus outward: Shift your attention from yourself to others—what they’re saying, how they’re feeling.
   

• Use grounding tools: Take a few deep breaths, feel your feet on the floor, or hold a calming object.
   

• Celebrate small wins: Every step counts. Showing up is a success in itself.
   

Conclusion

Dr karen hawk psychologist gilbert Social anxiety can be exhausting and isolating—but it doesn’t have to define your life. With the right support, you can face social situations with more calm, confidence, and authenticity.

As a psychologist in Gilbert, I specialize in helping individuals manage social anxiety and reconnect with their personal and professional lives. If you’re tired of letting fear hold you back, therapy can help you step forward—at your own pace, in your own power.