What are the symptoms of social anxiety?

Common symptoms of social anxiety include excessive worry before, during, and after social events; avoidance of social activities, work meetings, or everyday tasks like shopping; fear of embarrassment such as blushing or sweating; physical symptoms including palpitations, trembling, nausea, and panic attacks; and low self-esteem such as avoiding eye contact or fearing criticism.

What is the difference between social anxiety and shyness?

Shyness is a common personality trait involving mild discomfort in social situations. Social anxiety is significantly more intense and persistent — it causes overwhelming fear that interferes with everyday life, work, relationships, and self-confidence, and typically lasts for months or years rather than being situational.

What treatments are available for social anxiety?

Effective treatments for social anxiety include Cognitive Behavioural Therapy (CBT), which teaches coping strategies and gradually reduces avoidance — available free through Ben's SilverCloud 'Space from Social Anxiety' programme; medication prescribed by a GP, which can reduce anxiety symptoms; and combination approaches using both therapy and medication. Ben also offers free, confidential support including a helpline, online chat, tailored support plans, and ongoing guidance from a designated case manager.

How can I get free help with social anxiety as an automotive worker?

Ben offers free support for anyone who works or has worked in the UK automotive industry. You can call the free confidential helpline on 08081 311333, Monday to Friday 8am to 8pm; chat online at ben.org.uk; or access SilverCloud's 'Space from Social Anxiety' programme using the code 'ben'. Ben can also provide tailored support plans with a designated case manager.

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Help with social anxiety

Q: What is social anxiety?

Social anxiety is more than feeling shy — it is an intense, persistent fear of social situations where you worry about being judged, embarrassed, or scrutinised. It can affect meetings with new people, starting conversations, attending social gatherings, speaking on the phone, or being observed while performing tasks. It typically lasts for months or years but can be managed and improved with the right support.

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Try our online 'Space from Social Anxiety' program to help you manage and overcome social anxiety now, and in the future.

Understanding and managing social anxiety

Social anxiety is more than feeling shy, it’s an overwhelming fear of social situations that lasts over time and can impact everyday life. If left unmanaged, it can affect self-confidence, work, relationships, and home life.

Many people now experience heightened social anxiety following changes to social life post-pandemic. While it doesn’t automatically lead to loneliness, it can make maintaining relationships harder.

The good news? There are proven ways to manage social anxiety and gradually regain confidence in social situations.

What is social anxiety?

Social anxiety is characterised by intense worry or fear about being judged, embarrassed, or scrutinised in social situations. This can include:

Meeting new people
Starting conversations
Attending social gatherings
Speaking on the phone
Being observed while performing tasks

It is persistent and often lasts for months or years, but with the right support, it can be managed and improved.

Common symptoms of social anxiety

You might experience social anxiety if you notice:

Symptom	What it Looks Like
Excessive worry	Feeling anxious before, during, and after social events
Avoidance	Skipping social activities, work meetings, or shopping trips
Fear of embarrassment	Worrying about blushing, sweating, or appearing incompetent
Physical symptoms	Palpitations, trembling, nausea, sweating, panic attacks
Low self-esteem	Avoiding eye contact, fearing criticism, feeling judged

Strategies to manage social anxiety

Managing social anxiety involves small, practical steps that build confidence over time. Start with one or two tips and add more gradually.

Tip	How It Helps	Practical Ideas
1. Breathe and relax	Calms the body and mind	Take deep breaths, hold for 5 seconds, exhale slowly. Repeat until heart rate slows.
2. Exercise regularly	Releases endorphins to improve mood	Walking, cycling, home workouts, or yoga; free and accessible activities work just as well as gyms
3. Start small	Builds confidence gradually	Make small talk with a cashier, host a small gathering at home, or smile at passers-by
4. Prepare for situations	Reduces anxiety by creating familiarity	Visualise success, practice conversation starters, or visit a venue before attending
5. Challenge negative thoughts	Reframes anxiety-inducing thinking	Remind yourself that minor mistakes are normal, and sharing feelings with trusted friends can reduce pressure
6. Keep a journal	Increases self-awareness	Note triggers, feelings, and successes to track progress and patterns
7. Distract your mind	Refocuses attention away from anxiety	Listen to music, draw, play games, or engage in hobbies
8. Combat loneliness	Supports social connection	Use tips for tackling loneliness, reach out to friends, or join social groups
9. Try SilverCloud	Evidence-based support program	Access ‘Space from Social Anxiety’ with code ben for CBT tools and exercises
10. Take your time	Encourages patience	Gradually face fears and celebrate small wins without pressure

Extra tips for socialising and building confidence

Join groups or clubs: Sports, exercise, or hobby groups help meet like-minded people.
Volunteer: Gives purpose and social contact in a low-pressure environment.
Online communities: Start with online forums, then aim to meet in person if comfortable.
Practice self-compassion: Accept that everyone experiences awkward moments.
Set achievable goals: Attend one social event per week, gradually increasing exposure.

Treatments for social anxiety

If self-help strategies are not enough, professional treatments can be very effective.

Treatment	How It Helps	Resources / Notes
Cognitive Behavioural Therapy (CBT)	Teaches coping strategies, challenges negative thinking, and gradually reduces avoidance	Available via Ben’s SilverCloud ‘Space from Social Anxiety’ program (free for automotive employees)
Medication	Reduces symptoms of anxiety	Prescribed by a GP; may be used alongside therapy for best results
Combination approaches	Some people benefit from therapy and medication together	Seek advice from a GP or mental health professional

How Ben can help

Asking for help can be daunting, but support is available.

Ben offers:

Free, confidential helpline: 08081 311 333, Monday–Friday, 8am–8pm
Online chat support via Ben.org.uk
Tailored support plans: A designated case manager helps identify causes, goals, and strategies
Ongoing guidance: Progress is monitored, celebrated, and adjusted to suit your needs

Summary

Social anxiety can affect daily life, but there are practical strategies and professional supports to help you regain confidence and control:

Understand your anxiety and its triggers.
Take small, manageable steps to face social situations.
Use breathing, exercise, and distraction techniques to reduce symptoms.
Build confidence gradually through preparation, reflection, and journaling.
Engage in social opportunities – online, in-person, or through volunteering.
Explore professional support such as CBT, SilverCloud, or medication if needed.
Lean on Ben for free, confidential guidance and tailored support.

Social anxiety action table

Practical steps to manage social anxiety and build confidence

Action	Why It Helps	Practical Ideas
Breathe and relax	Calms your heart rate and reduces physical symptoms	Take slow, deep breaths: inhale for 4–5 sec, hold 5 sec, exhale slowly. Repeat.
Exercise regularly	Boosts mood and releases endorphins	Walking, cycling, home workouts, yoga, or stretching
Start small	Gradually builds confidence	Chat with a cashier, smile at passers-by, host a small gathering at home
Prepare ahead	Reduces anxiety by creating familiarity	Visualise success, practice conversation starters, visit venues in advance
Challenge negative thoughts	Reframes unhelpful thinking	Remind yourself minor mistakes are normal, share feelings with trusted people
Keep a journal	Identifies triggers and tracks progress	Note situations, emotions, and any successes each day
Distract your mind	Refocuses attention from anxious thoughts	Listen to music, draw, play games, or engage in hobbies
Combat loneliness	Encourages social connection	Reach out to friends, join clubs, volunteer, or use online groups
Try SilverCloud	Evidence-based CBT program	Access ‘Space from Social Anxiety’ with code ben for guided exercises
Take your time	Encourages patience	Face fears gradually and celebrate small wins without pressure
Engage socially	Builds confidence and relationships	Join hobby or sports clubs, attend meetups, or volunteer locally
Seek professional support	Provides tailored treatment	CBT, medication, or combination approaches via GP or Ben support

Tip: Print or save this table at your workspace, home, or digitally to remind yourself of actionable steps to reduce anxiety and improve confidence in social situations.

Extra Support for Automotive Workers

Ben Helpline: 08081 311 333 – free, confidential guidance
SilverCloud online programmes: Sleep, social anxiety, stress, and wellbeing support (ben.org.uk/silvercloud)
Occupational health support: Tailored guidance for work-related stress or social anxiety

SilverCloud programme

If you would like more support with anxiety, you can sign up free for our digital platform, SilverCloud. A number of programs are available, including on topics such as sleep, anxiety, depression, stress, money worries and resilience.

SilverCloud is completely free for anyone who works or has worked, in the automotive industry. Sign up free and get started today, using the access code: ben.