Therapy for Social Anxiety in Ontario

Social anxiety can make everyday interactions feel overwhelming. You may worry about what others think, replay conversations long after they happen, or feel tense in social settings. Even enjoyable plans may bring a mix of dread and self-doubt. You might find yourself avoiding certain situations, masking discomfort, or overpreparing to prevent embarrassment.

If social worry has been limiting your life, affecting relationships, or draining your confidence, support is available. Many adults experience social anxiety, whether it shows up quietly or intensely. Therapy can help you understand what’s beneath these reactions and build confidence in how you show up in the world.

What Social Anxiety Actually Is

Social anxiety is more than shyness or nervousness. It’s a persistent fear of being judged, embarrassed, or misunderstood in social or performance situations. This fear can lead to avoidance, emotional overwhelm, or a heightened sense of self-monitoring.

Social anxiety can feel like:

• Worry before, during, or after social situations

• Fear of being judged or making mistakes

• Feeling overly aware of how you appear to others

• Physical tension or racing heart

• Avoiding situations that used to be comfortable

A common misconception is that people with social anxiety don’t want to connect. In reality, many want connection deeply but feel held back by intense internal pressure and fear of negative reactions.

Common Signs and Symptoms

Emotional Signs

• Fear or dread of social situations

• Feeling overwhelmed or self-conscious

• Irritability before or after interactions

• Anxiety about being perceived negatively

Cognitive Signs

• Overthinking conversations

• Worrying about being judged

• Expecting worst-case scenarios

• Rumination after social events

Physical Signs

• Sweating or shaking

• Blushing or feeling hot

• Rapid heartbeat

• Muscle tension or stomach discomfort

Behavioural Patterns

• Avoiding social situations

• Overpreparing what to say

• Staying quiet to avoid attention

• Leaving early or cancelling plans

Why Social Anxiety Happens

Social anxiety develops through a combination of biological, emotional, cognitive, and environmental factors.

Nervous System Patterns

If your nervous system is wired for heightened sensitivity, social situations can activate the stress response quickly. The body may interpret social threat as real danger, leading to hypervigilance, shutdown response, or racing thoughts.

Emotional Contributors

Past criticism, bullying, rejection, or emotionally demanding environments can shape fears about being judged. Over time, your body may react automatically even when the situation is safe.

Cognitive Factors

Patterns like overthinking, self-criticism, perfectionism, or fear of disappointing others can intensify social anxiety. These thoughts can reinforce avoidance or internal pressure.

Environmental Stressors

High-stress jobs, performance expectations, relationship strain, or transitions such as starting a new job or moving can make social anxiety more noticeable.

Neurodivergence

Adults with ADHD or autism may experience social anxiety related to masking, sensory sensitivity, difficulty interpreting social cues, or fears of being misunderstood.

Burnout or Emotional Exhaustion

When emotional capacity is low, social interactions may feel draining or overwhelming, increasing fear of judgment or missteps.

Cognitive Behavioural Therapy (CBT)

CBT is one of the most effective approaches for social anxiety. It helps you challenge self-critical thoughts, reduce fear of judgment, and build healthier, more balanced thinking. It also supports gradual exposure to social experiences in manageable, empowering steps.

Dialectical Behaviour Therapy (DBT)

DBT offers grounding techniques, distress tolerance skills, and practical strategies for managing emotional spikes during social situations. It helps reduce the intensity of fear and supports emotional regulation.

Mindfulness Approaches

Mindfulness helps you focus on the present moment instead of worrying about others’ perceptions. It reduces self-monitoring, supports calmness, and helps interrupt spirals that fuel social anxiety.

Behavioural Activation

This approach encourages small, meaningful actions that gently reintroduce social engagement. It helps reduce avoidance and build your sense of capability.

Strengths-Based and Trauma-Informed Therapy

This lens honours your lived experience and the reasons your nervous system responds the way it does. Therapy focuses on your strengths, not your perceived shortcomings, and supports you in building confidence without judgment.

Everyday Strategies You Can Try

• Name the anxiety: Try saying, “I notice I’m feeling tense about this interaction.”

• Use grounding before social events: Slow your breathing, hold something calming, or step outside briefly.

• Plan small exposures: Start with low-pressure situations and gradually build confidence.

• Challenge negative thoughts: Ask yourself, “Is there another way to view this?”

• Give yourself recovery time: Social interactions require energy. Resting afterward helps reduce emotional strain.

When to Consider Therapy

Therapy may be helpful if you notice:

• Intense worry before or after social situations

• Avoiding plans or opportunities

• Fear of judgment or rejection

• Difficulty connecting with others

• Feeling drained or overwhelmed after conversations

• Increased overthinking, self-criticism, or rumination

• Trouble speaking up or initiating conversations

• Feeling stuck between wanting connection and fearing it

You deserve support that helps you feel more comfortable, confident, and safe in social spaces.

Meet TTC Therapists Who Can Help

Our therapists support adults across Ontario navigating social anxiety, high functioning anxiety, people pleasing, overthinking, perfectionism, and emotional dysregulation. We use CBT, DBT, mindfulness, behavioural activation, and trauma-informed care to help you reduce fear, build confidence, and feel more grounded in social interactions.

Book a Free Consultation

If social anxiety has been affecting your confidence, relationships, or daily life, support can make a meaningful difference. Our therapists can help you understand your reactions and build tools that help you feel more steady and connected.