Social Anxiety Triggers List
Living with social anxiety can be incredibly difficult. There are so many triggers that can cause you to feel overwhelmed, isolated, and misunderstood. Knowing what these triggers are and having a plan in place to cope is key to minimizing the effects of social anxiety.
Some of the most common triggers for social anxiety include public speaking, crowded places, new people, and unfamiliar settings. These triggers can cause feelings of dread and panic, making it hard to interact in social situations.
In this article, we will discuss some common triggers for social anxiety and how you can best manage them. It’s important to remember that everyone has different triggers and what causes anxiety for one person may not bother another.
1. Meeting New People
Meeting new people is one of the most common triggers of social anxiety. It can be overwhelming trying to make a good impression while feeling anxious or scared at the same time. One way to cope with this trigger is by focusing on being present in the moment and being kind to yourself if you don’t feel like you “did well” in meeting someone new.
Parties can be very intimidating for those living with social anxiety since they often involve large groups of unfamiliar people and loud noises. To help manage your anxiety at parties, try practicing deep breathing exercises beforehand or taking breaks from the party when needed to get some fresh air outside, or find a quiet corner away from the noise where you can have a few moments of peace and quiet for yourself.
3. Group Activities
Whether it’s team sports, group projects at work, or studying in a group setting, participating in activities that involve others can be very triggering for those living with social anxiety as there’s often pressure to perform well in front of others and fear of making mistakes or not fitting in with the group dynamics. To cope with this trigger, practice positive self-talk before engaging in any group activity and remind yourself that it’s okay if not everyone likes you—you don’t need everyone’s approval.
4. Public Speaking
Public speaking is one of the most common fears but it’s especially challenging for those living with social anxiety as it involves being judged by strangers who are likely paying close attention to your every word. To cope with public speaking fears, try to practice beforehand by giving speeches in front of friends or family. It may also help to focus on the fact that you are providing valuable information and helping others learn something new.
5. Crowded Places
Crowded places like restaurants, malls, concerts, etc., can be triggering for those who experience social anxiety because they can lead to feelings of claustrophobia. One way to cope with this trigger is by using mindfulness techniques like focusing on your breathing or counting down from 10. This allows you to stay grounded instead of engaging in negative thought patterns which may exacerbate feelings of panic or distress.
6. Unfamiliar Situations
Being placed in an unfamiliar situation can be nerve-wracking for someone with social anxiety. This could include starting a new job, attending an unfamiliar event, or meeting new people. The best way to cope with this trigger is by doing your research beforehand. Preparation can help you feel more confident and in control of the situation which can then reduce your anxiety.
7. Talking to People in Authority Positions
Talking to people who are perceived as authority figures—such as managers, bosses, teachers, etc.—can trigger feelings of apprehension due to fear of being judged harshly by them and not living up to their expectations. To manage this trigger, it’s important to remember that people in authority positions are human too and they often understand what it’s like to feel anxious or intimidated. Taking slow, deep breaths before a conversation can also help you stay calm and focused.
8. Taking Tests
Taking tests can be challenging for those living with social anxiety because it triggers the fear of not being able to perform well and feeling embarrassed when results don’t turn out as planned. To cope with this trigger, it can help to practice positive self-talk by reminding yourself that you have done the work required and any mistakes made are part of the learning process.
Performing in front of an audience—whether it’s singing, dancing, playing an instrument etc.—can be very daunting for those living with social anxiety. To help manage this trigger, practice deep breathing exercises beforehand to reduce the physical tension and remind yourself that mistakes are inevitable but they don’t define you or your performance. Keeping a positive attitude and believing in your abilities can also go a long way toward helping you stay calm and collected during performances.
Confrontations or disagreements can be triggers for social anxiety as there’s a fear of not being able to express your opinion or having it dismissed. To cope with this trigger, practice active listening and avoid aggressive language or defensive body language. It can also help to pause before speaking so that you have time to think about how best to respond in a calm manner.
11. Judgmental Remarks
Hearing judgmental remarks from others can be especially triggering for those living with social anxiety. To cope, try to stay focused on the positive aspects of yourself and the situation and don’t take judgments personally. It may also help to practice responding in a calm and assertive manner so that you can express your feelings without making the situation worse.
12. Physical Appearance
Being self-conscious about physical appearance is one of the most common triggers for social anxiety. People with social anxiety may feel embarrassed about their looks, so they may avoid situations where they think they will be judged by others based on their appearance. To manage this trigger, focus on the things that you like about yourself and practice positive self-talk. Remind yourself that there is more to who you are than just your physical appearance.
How to Double Your Social Confidence in 5 Minutes"
Check out this free training offered by the experts at Social Self!
- How to use "Conversational Threading" to avoid awkward silence
- The proven way to get past boring small talk
- Instantly beat self-consciousness with the "OFC-method"
- Busting the myth that you have to get a "more interesting life" to be more interesting"
13. High-Pressure Situations
Any situation that requires intense concentration with high-stakes outcomes can trigger feelings associated with social anxiety such as nervousness, worry, and stress as well as physical responses like increased heart rate and sweating palms. To help manage these triggers, practice relaxation techniques such as deep breathing and mindfulness to stay calm and focused.
14. Social Media Interactions
Social media interactions can be triggers for social anxiety due to the fear of being judged by others. To manage this trigger, it’s important to remember that what other people think is out of your control and it’s not a reflection of who you are. If online conversations become too overwhelming, take breaks from social media or limit the amount of time you spend on it.
15. Expectations Of Others
Expectations from family members, friends, colleagues, etc., such as needing to behave in a certain way or meet certain standards, can be triggers for social anxiety. To cope with this trigger, focus on setting realistic goals and expectations for yourself instead of trying to meet the demands of others. It may also help to practice assertive communication when talking about your feelings and needs so that you can express yourself without feeling overwhelmed or judged.
16. Talking on the Phone
Talking on the phone can be extremely difficult for those living with social anxiety, as it triggers the fear of judgment and embarrassment. To help cope with this trigger, practice deep breathing exercises before talking on the phone to reduce physical tension. It can also help to talk to a trusted friend or family member beforehand so you feel more prepared for the conversation.
Dating may bring up feelings of self-doubt and insecurity, which can be triggers for social anxiety. In addition, the fear of rejection and being judged by a potential romantic partner can be especially overwhelming. To manage this trigger, focus on the positive aspects of yourself that you would like to share with someone else.
18. Making Eye Contact
Making eye contact with someone triggers feelings of self-consciousness and inferiority for those living with social anxiety. To cope, practice making brief but meaningful eye contact with people you speak to so that they know they have your attention. One way to manage this trigger is to focus on a spot on the other person’s forehead just above their eyes. This way, you can feel more comfortable and connected to the conversation without feeling overwhelmed by intense eye contact.
19. Asking Questions
Asking questions either in class or during meetings at work can be a trigger for social anxiety as it may bring up feelings of being judged or embarrassed. To manage this trigger, focus on the value that your questions can bring to the conversation and remind yourself that it’s okay to not know all the answers.
20. Making Mistakes
Making mistakes triggers fear, worry, and shame for those living with social anxiety. To cope with these triggers, remember that everyone makes mistakes and it doesn’t reflect badly on who you are as a person. It may also help to forgive yourself for making mistakes and practice self-compassion instead of self-criticism.
Feeling rejected by someone else is never easy; however, when dealing with social anxiety it can become even more difficult since rejection often leads to feelings such as embarrassment, shame, self-doubt, etc. To manage this trigger, remind yourself that rejection isn’t a reflection of your worth as a person. It may also be helpful to talk to someone you trust such as a friend or family member who can offer support and help build your self-esteem.
22. Eating in Public
Eating in public can be a major trigger for those living with social anxiety, as it triggers the fear of being judged or embarrassed. To help manage this trigger, focus on your food instead of those around you and practice deep breathing to reduce physical tension. It may also help to bring a friend or family member along so that you feel more comfortable being in public while eating.
23. Visible Anxiety Symptoms
Experiencing physical symptoms of anxiety such as sweating, trembling, or blushing can be a trigger for social anxiety. To cope with this trigger, practice calming exercises such as deep breathing and progressive muscle relaxation to reduce the symptoms of anxiety. It may also help to talk to your doctor about medications that can help manage your symptoms.
24. Being the Center of Attention
Having to be the center of attention such as when opening gifts in front of a group can trigger social anxiety. To cope with this trigger, practice focusing on your breathing and grounding exercises such as visualizing a peaceful place. It may also help to stay present by focusing on the moment rather than thinking about what others may think of you.
25. Introducing Yourself to a Group
Going around the room to introduce yourself to a group can trigger panic and fear for those living with social anxiety. Thomas Richards of the Social Anxiety Institute calls this the “circle of death” and recommends focusing on the other people in the group when introducing yourself, as this will help you feel more connected and less anxious. It may also help to practice your introduction beforehand to feel more confident and prepared when it comes time to speak.
In summary, triggers for social anxiety can range from making brief eye contact to introducing yourself to a group. However, there are ways to manage triggers so that they do not interfere with your life. By focusing on the value you can bring to the conversation, forgiving yourself for mistakes, and practicing calming exercises such as deep breathing and progressive muscle relaxation, triggers for social anxiety can be manageable.
Related Posts About Social Anxiety
- Social Anxiety Symptoms
- What Can Make Social Anxiety Worse?
- How Do I Get Diagnosed with Social Anxiety?
Triggers for Social Anxiety
Here are some of my favorite social anxiety tools
Thanks for reading! I hope you found some helpful tips. Since this site is about social anxiety, I wanted to also share some tools I use that I hope you’ll find helpful. Some of these are affiliate links, so if you decide to try them, I’ll earn a commission. However, I only recommend things I have used myself and would recommend to a friend or family member.
Online Therapy: For online therapy, I have personally used and like the service offered by Betterhelp. It's easy to get started from the comfort of your home. You'll even get a discount on your first month of therapy when you use my link.
Doctor Visits: For doctor visits, Web Doctors offers convenient online appointments.
Audible Subscription: I recommend a lot of self-help books on this site, but I actually prefer an audiobook subscription over print books! My favorite subscription service is Audible because it has all the best-sellers and they stay in your digital library forever (even if you end your subscription). You can sign up for a free trial and listen to your first two books for free.
Social Anxiety Masterclass: The Social Anxiety Masterclass is my signature course where I walk you through everything I know about how to manage social anxiety. If you're not ready to enroll in the course, be sure to subscribe to my email newsletter to hear about special deals!