Social Anxiety Therapy Online
You rehearse what you’ll say before every meeting, replay conversations for days, and turn down invitations you wanted to accept. Social anxiety is more than shyness, and it’s one of the most treatable anxiety conditions. Our clinicians offer Cognitive Behavioral Therapy (CBT) for social anxiety by secure video in 44 states, and you can start by reaching out online, no phone call required.
What Is Social Anxiety Disorder?
Social anxiety disorder (sometimes called social phobia) is an intense, persistent fear of being judged, embarrassed, or rejected in social or performance situations. You avoid those situations or endure them with significant distress, and it interferes with daily life. It usually begins in the teen years and, without treatment, often lasts for years.
Common triggers include:
- Speaking up in meetings or class
- Making phone calls
- Meeting new people, dating, or making small talk
- Eating or drinking in front of others
- Being the center of attention, such as giving a presentation
- Talking to authority figures
- Using public restrooms or being observed while working
Some people have performance-only social anxiety, such as fear of public speaking; others feel anxious in most social situations.
Social Anxiety vs. Shyness vs. Introversion
| Introversion | Shyness | Social anxiety disorder | |
|---|---|---|---|
| What it is | A preference for quieter settings | Mild discomfort around new people | Intense fear of judgment that disrupts life |
| Avoidance | By choice | Sometimes | Frequent, and often unwanted |
| Needs treatment | No | Usually not | Treatment helps a great deal |
What Keeps Social Anxiety Going
Social anxiety is maintained by a predictable cycle:
- Anxious predictions: “I’ll say something stupid,” “They’ll notice I’m shaking”
- Self-focused attention: monitoring yourself so closely you miss what’s happening
- Safety behaviors: rehearsing, avoiding eye contact, or staying quiet
- Avoidance of the situation altogether
- Post-event processing: replaying the conversation and focusing on what went wrong
Safety behaviors and avoidance feel protective, but they keep you from learning that most interactions go better than you predict.
How CBT Treats Social Anxiety
CBT with exposure is the first-line psychological treatment for social anxiety disorder, recommended by guidelines including those of the United Kingdom’s National Institute for Health and Care Excellence (NICE). It typically takes about 12 to 16 sessions and includes:
- Understanding your personal cycle of thoughts, sensations, and behaviors
- Testing anxious predictions with real-world “behavioral experiments”
- Shifting attention outward, away from self-monitoring and toward the conversation
- Dropping safety behaviors, so you see what happens without them
- Gradual exposure to feared situations, starting with easier ones
- Reducing post-event rumination and self-criticism
Acceptance and Commitment Therapy (ACT) skills can also help you take part in what matters to you, even when anxiety shows up.
What a Behavioral Experiment Looks Like
Suppose you believe, “If I pause while talking, people will think I’m incompetent.” You and your clinician might plan to pause deliberately during a work conversation, then notice how people actually respond. Most people find others barely notice, and each experiment builds evidence against the fear.
Why Online Therapy Works Well for Social Anxiety
Starting therapy from home can lower the barrier to getting help. Video sessions are broadly comparable to in-person CBT for many people, and the real exposure work happens in your everyday life, such as meetings, stores, and phone calls. Learn how our teletherapy works.
You may also like our article on what causes social anxiety, and our pages on anxiety therapy and panic disorder.
Social Anxiety in Teens
Social anxiety often starts in adolescence. Some of our clinicians work with teens, using CBT adapted for school and peer situations; contact us about availability in your state.
Physical Symptoms of Social Anxiety
Many people notice blushing, sweating, trembling, a shaky voice, a racing heart, or their mind going blank. Fear that others will notice often makes these symptoms worse. CBT helps you respond differently to these sensations, so they lose their grip.
How Social Anxiety Affects Work and Relationships
Untreated social anxiety can mean passing on promotions, staying quiet in meetings, or avoiding networking. It can make dating and making friends feel exhausting, and many people also develop depression or rely on alcohol to get through social events.
What to Expect in Your First Session
Your clinician will ask which situations are hardest, what you fear will happen, and how you cope. You’ll set goals together, such as speaking up in meetings, and exposure is planned collaboratively, starting at a level you choose.
Insurance Coverage
We’re in-network with:
- Aetna. See our Aetna page.
- Optum and UnitedHealthcare, in the states listed on our Optum and UnitedHealthcare page.
- Oscar, through the UnitedHealthcare network
- Anthem, accepted depending on the clinician and state
- Blue Cross Blue Shield, Ambetter (in Washington only), and others
We do not accept Medicare or Medicare Advantage plans.
Psychological Healing has 40 clinicians, offering in-person sessions in 20 states and video sessions in 44 states.
Frequently Asked Questions
What is the best therapy for social anxiety? CBT with gradual exposure has the strongest evidence and is the recommended first-line psychological treatment.
Can social anxiety be cured? Many people improve dramatically, and some no longer meet criteria for the disorder after treatment.
How long does therapy for social anxiety take? Typically about 12 to 16 weekly sessions, though it varies.
Is social anxiety therapy covered by insurance? Usually, yes, as outpatient psychotherapy. We’re in-network with Aetna, Optum/UnitedHealthcare, and others.
If you are in crisis or thinking about harming yourself, call or text 988 (Suicide & Crisis Lifeline) or call 911.
Clinically reviewed by Karan Singh, Ph.D.
Last reviewed October 16, 2026