Online Therapy for Social Anxiety

What is social anxiety?

Many people feel nervous in social situations from time to time. Social anxiety can involve fear of being judged, embarrassed or rejected, even in familiar situations. When that fear is persistent, causes significant distress or interferes with everyday life, a healthcare professional may assess whether it meets the criteria for social anxiety disorder. It can affect conversations, meetings, eating in public, dating or speaking in groups. Some people avoid these situations; others manage them but feel intense worry before and afterwards.

Social anxiety can affect anyone, and you do not need a formal diagnosis to explore support.

Signs of social anxiety

Experiences vary, but may include:

• Worrying for days before a social event or replaying conversations afterwards
• Fear of blushing, shaking, sweating or appearing visibly anxious
• Finding it difficult to speak up, meet new people or make eye contact
• Avoiding situations where you might feel observed or evaluated
• Feeling that ordinary mistakes will lead to criticism or rejection

Physical symptoms can have different causes. If symptoms are new, severe or concerning, seek appropriate medical advice rather than assuming they are caused by anxiety.

What can contribute to social anxiety?

There is rarely one single cause. Temperament, previous experiences, bullying, stressful life events and patterns of self-criticism can all play a part. Avoidance may bring short-term relief but can make feared situations feel harder over time. Social anxiety is not a personal failing.

How can therapy help with social anxiety?

Therapy can help you understand the thoughts, feelings and behaviours that maintain social anxiety and develop ways to approach social situations with more confidence. A therapist may work with you on fear of judgement, avoidance and self-focused attention — concentrating so intensely on how you look or sound that it becomes difficult to focus on the conversation.

Cognitive behavioural therapy (CBT) specifically developed for social anxiety disorder is recommended for adults in NICE guidance (CG159). Other therapeutic approaches may be helpful for some people, but their evidence bases and suitability differ. A qualified therapist can explain their approach and help you decide whether it fits your needs.

Therapy aims to help you respond differently to anxiety and take part in situations that matter to you. Progress varies from person to person. Depending on your needs and preferences, other options may include CBT-based supported self-help or medication discussed with a GP.

What happens in an online therapy session?

Your therapist will usually start by asking what you find difficult and what you would like to change. You can discuss goals and agree a pace that feels manageable. Sessions may include exploring anxious predictions, practising new responses and planning gradual steps towards avoided situations. For example, you might agree to ask a question in a meeting, then review what actually happened compared with what you feared. You should not be pressured into exercises without understanding and agreeing to them.

Online sessions may be convenient if travelling to an appointment feels difficult. You can compare independent therapists on Veyro and choose someone whose experience and approach suit you. If you are looking for CBT for social anxiety disorder, ask about the therapist’s specific training and experience in delivering CBT developed for this difficulty. Not every therapist who lists anxiety offers specialist social-anxiety CBT.

Social anxiety and other difficulties

Some people experience social anxiety alongside other forms of anxiety, including panic attacks or health anxiety. These can involve different fears, so your therapist will explore what is affecting you rather than treating them as interchangeable.

When should you seek support?

Consider speaking to a qualified professional if fear of judgement is affecting your relationships, education, work or everyday life. You can also speak to your GP, particularly if you are unsure about symptoms or would like advice on treatment options. For further information, see the NHS overview of social anxiety.

Clinically reviewed by Daniel Rosenberg, Senior Counsellor | ACCPH Member | General Hypnotherapy Register (GHR) Registrant on 4 November 2026.