From Crowded Places to Public Speaking: 20 Worst Triggers for Social Anxiety
Everyday Situations That Spike Anxiety
Those living with social anxiety know just how challenging it can be, given that many everyday situations can spike their nerves, kick up their heart rate, and send their thoughts spiraling. Some of the most common triggers include public speaking, meeting new people, or being in crowded or unfamiliar settings, all of which can drain their energy and make them feel judged, embarrassed, or misunderstood. Whether it's a simple interaction or a high-pressure situation, here are 20 of the worst social anxiety triggers that many know all too well.
1. Public Speaking
It likely comes as no surprise that public speaking is a common trigger—and one of the worst—for social anxiety. Not only are you put on the spot, but you're also talking in front of a large crowd of strangers who are paying close attention to your every word. Being put in this situation can be extremely nerve-wracking even for experienced presenters.
2. Meeting New People
It's not that socially anxious people don't like making new friends and making new connections, but the thought of having to put themselves out there scares them enough to avoid doing it. After all, introducing yourself to a complete stranger can make you feel like you need to "wow" them with your first impression, or else they'll end up judging you forever.
3. Small Talk
Sure, small talk isn't public speaking, but being suddenly put on the spot can still spike anxiety. Talking to someone you don't know can make you overthink your responses and reactions, which in turn makes you stumble over your words or put you at a complete loss for them.
4. Being the Center of Attention
As mentioned earlier, being thrust into the center of attention is a common trigger for social anxiety, such as when you need to give a speech in front of a large crowd. Even in smaller, intimate settings, like a team meeting or a classroom, being called to introduce yourself or share your ideas can still make you incredibly nervous.
5. Phone Calls
Both making and answering phone calls can spike social anxiety. The fear often stems from not being able to see the other person's face, forcing you to rely on the tone of their voice alone. This may cause you to overthink: Do you sound stupid? How are they reacting to my words right now? Are they silently judging me?
6. Parties & Social Gatherings
Socially anxious people don't deal with parties and social gatherings well; they prefer to keep to their small, close-knit circle of friends. Why? Because large-scale events like these often mean lots of strangers and loud noises—both of which can make social anxiety worse.
7. Job Interviews
Job interviews make everyone nervous, but for those with social anxiety, the nerves can hit 10 times more intense. After all, you're not only meeting and chatting with a stranger for the first time—you're also put on the spot and need to make the perfect first impression. That pressure can take a huge toll on anyone.
8. Dating
Unless you're going on dates with someone you already knew very well beforehand, dating is another common trigger for social anxiety, which may make you stray away from it altogether. First dates, in particular, feel the most overwhelming, especially when you're meeting someone for the first time.
9. Awkward Silences
You might think socially anxious people prefer silence, but this isn't always the case. When they're put in a situation where there are awkward pauses with a stranger, this actually spikes their nerves even more, and they might even feel like they're responsible for saying something to fill in the quiet.
10. Crowded Places
No matter whether it's a restaurant, mall, or concert, crowded places can put those with social anxiety on high alert. Being surrounded on all sides by strangers isn't the only thing that's triggering, though; the constant noises and stimuli around them can also make them feel claustrophobic.
11. Asking or Answering Questions in Group Settings
Just as introducing yourself to a room of strangers might trigger your social anxiety, asking or answering questions in group settings, such as a classroom or work meeting, can be extremely nerve-wracking. In fact, you may avoid it altogether and resort to emails or one-on-ones.
12. Performing
Even if you're good at it, you may still feel reluctant and refuse to dance, sing, or perform in front of others when you have social anxiety. The fear stems from not wanting to be judged by others, because even if you think you're talented at what you do, other people might not feel the same.
13. Confrontations
Whether it's an argument with a close friend or a conflict with a store return, socially anxious people don't deal with confrontations well. They would rather stay quiet and accept defeat than speak up and stand their ground, because the former is easier to do and takes less energy.
14. Physical Appearance
Physical appearance is another common trigger for social anxiety. In fact, socially anxious people may feel so self-conscious about how they look that they avoid putting themselves in situations where they might be judged by others, such as in malls, streets, or public transit.
15. Eating in Public
Social anxiety can also make you fear eating in public. Just as you might feel self-conscious about your appearance and are afraid to be judged by others, you may also feel that way about eating in front of others. What if they laugh at the way you eat? What if you accidentally drop something and make a mess?
16. Walking Into a Room Late
Social anxiety may also make you avoid heading into meetings or lectures—anywhere with a large group setting—when you know you're late. After all, you don't want to walk in and have everyone stare at you, judging you for not being punctual. You would rather skip it altogether.
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17. Rejection
It's already difficult enough for someone with social anxiety to put themselves out there. So when they face rejection, it takes a much larger toll on them than it might on someone who's more confident in themselves. And because they don't want to face refusal, they shrink back into their comfort zone and avoid trying again.
18. Making Eye Contact
Eye contact is another common trigger for social anxiety because it makes them feel self-conscious, inferior, or like they're being judged, which can cause discomfort. Because of this, they may look anywhere but the person's eyes, such as their hands, feet, or something else in the room.
19. Group Activities
No matter whether it's a group project or a team sport, being involved in activities that include others can be extremely nerve-wracking for socially anxious people. They might feel as though they need to be on their best behavior and perform well, or else they'll embarrass themselves, be judged, and end up not fitting in with the group dynamics.
20. Using Public Bathrooms
Those with social anxiety may also find it difficult to use public bathrooms. Their overwhelming fear of being judged by others makes it so that they can't relieve themselves with people nearby, meaning they often have to go home before they can do their duties.
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