Social anxiety can make even the simplest social interactions feel overwhelming for teens. Whether it's speaking in class, going to a party, or just talking to peers. The fear of judgment or embarrassment can feel paralyzing. The good news is that with the right support and strategies, social anxiety doesn’t have to control your teen's life. Let’s explore what social anxiety looks like, and how both teens and parents can help manage it.

At Virtual CBT Psychotherapy, we have a variety of teen therapists to choose from who can help teens overcome social anxiety. Book a free consultation to learn how we can help. Meet our social workers, registered psychotherapists, and psychologists.

Signs & Symptoms of Social Anxiety Disorder in Teens

Social Anxiety Disorder (SAD) can show up in many ways. Some common signs to watch for in teens include:

• Fear of embarrassment. They might worry a lot about being judged, laughed at, or saying something wrong.

• Avoiding social situations. Skipping school events, avoiding parties, or even refusing to speak up in class can be a big red flag.

• Physical symptoms. Sweating, a racing heart, blushing, or shaky hands when they’re around others.

• Extreme self-consciousness. Feeling like all eyes are on them or believing they’ll make a fool of themselves in front of others.

If your teen regularly experiences these symptoms, they might be dealing with social anxiety.

Common Avoidances

Teens with social anxiety often avoid situations that make them uncomfortable. Some examples include:

• Public speaking: Presentations, answering questions in class, or reading aloud can be terrifying.

• Social gatherings: Parties, group activities, or even simple get-togethers can feel overwhelming.

• Meeting new people: Making friends or talking to strangers can trigger a lot of anxiety.

• Being the center of attention: Whether it's a birthday, a performance, or even being called on in class. Teens with social anxiety may go out of their way to avoid the spotlight.

Common Safety Behaviours

Teens with social anxiety often develop "safety behaviours" to feel more secure, but these behaviours can worsen their anxiety. Learn more about safety behaviours. Some examples include:

• Avoiding eye contact: Teens may look down or away to prevent others from noticing them.

• Using their phone: Pretending to be busy on their phone to avoid interaction.

• Fidgeting or playing with objects. Trying to distract themselves by playing with their hands, clothing, or objects.

• Rehearsing conversations. Going over what they’re going to say in their head over and over, fearing they’ll mess up.

• Hiding their physical sensations of anxiety. They might wear dark clothes to avoid others seeing sweat. If they fear blushing, they might wear high-neck shirts or scarves. If they worry about others seeing their hands shake, they may keep their hands in their pockets.

These safety behaviours can become a crutch, making it harder to break the cycle of anxiety.

How Many Teens Have Social Anxiety?

Social anxiety is more common than you might think. Roughly 7% of teens experience social anxiety disorder, and many more deal with milder forms of social anxiety. If your teen is struggling, they are not alone. Understanding that others feel the same way can be a huge relief for them.

Tips for Teens with SAD

If you’re a teen dealing with social anxiety, here are some tips to help manage your fears:

• Start small: You don’t have to jump into big social situations right away. Start with smaller, less stressful interactions and gradually work your way up.

• Challenge negative thoughts: Social anxiety often comes from thinking the worst will happen. Try to catch yourself when you’re having these thoughts, and ask if they’re really true.

• Focus on others: Shift your attention away from how you think others are perceiving you. Instead, focus on what others are saying. This can make interactions feel less intense. Practicing guided mindfulness can help you learn how to shift awareness.

Tips for Parents with a Teen with SAD

Parents play a key role in supporting teens with social anxiety. Here’s how you can help:

• Be patient. Overcoming social anxiety takes time. Avoid pushing your teen into situations they’re not ready for. At the same time, you can gently encourage them to face their fears at their own pace.

• Listen without judgment. Let your teen talk about their feelings without minimizing their anxiety. Even if their fears seem irrational, they’re very real to them.

• Model confidence. Show them how you navigate social situations with ease, even if you're feeling a little anxious yourself.

• Help them practice. Role-play situations like introducing themselves or speaking up in class. Practicing in a safe environment can make real-life interactions easier. A big part of therapy for social anxiety involves role-playing social situations.

Therapy for Teens with Social Anxiety Disorder (SAD)

Therapy is a powerful tool for teens struggling with social anxiety. Cognitive Behavioural Therapy (CBT) is often the go-to treatment for SAD. It helps teens recognize and challenge negative thoughts and change unhelpful behaviours. CBT will also help teens by gradually facing their fears in a safe and controlled way. Over time, many teens start to feel more comfortable in social settings and build confidence.

For teens dealing with severe social anxiety, a therapist might also explore other options, like mindfulness or DBT techniques.

Social anxiety doesn’t have to take over your teen’s life. With the right strategies and support, they can learn to manage their anxiety and feel more confident in social settings. If your teen is struggling, consider reaching out for professional help. Therapy can make a world of difference.

Book a Free Consultation with a Teen Therapist

At Virtual CBT, we have a variety of therapists who can treat social anxiety in teens. Learn more about our teen therapists and therapy. Learn about our therapy fees.