How to Handle Shyness or Social Anxiety at Work

For many, the workplace is where we spend most of our waking hours. It’s also a space full of meetings, presentations, group projects, and casual conversations by the coffee machine. For someone living with shyness or social anxiety, these everyday situations can feel like constant hurdles.

As a therapist specialising in social anxiety, I’ve seen first-hand how it can quietly impact careers, confidence, and wellbeing.

Problems shyness or social anxiety can cause at work - its more common than you think!

• Speaking up in meetings – The fear of saying something “stupid” or being judged can lead to staying quiet, even when you have valuable ideas.

• Networking or office socialising – Building relationships at work is important for progression, but social anxiety can make after-work drinks or casual chats feel overwhelming.

• Performance reviews or interviews – High-pressure situations can trigger spirals of overthinking and self-criticism.

• Avoidance behaviours – From avoiding phone calls to sidestepping presentations, these coping strategies may ease the moment but can limit growth in the long run.

Over time, these patterns can hold people back. Not speaking up means ideas go unheard. Avoiding networking means fewer opportunities. Declining presentations means missing chances to shine. The result? Talented, capable people find themselves overlooked, under-recognised, and doubting their worth.

Two simple but effective strategies to try

1. The “Act As If” Strategy: Instead of waiting to feel confident, try acting as if you already are. For example, walk into a meeting as though you’re a confident presenter—even if you don’t feel it yet. This small shift signals to your brain and body that you can cope, and over time, it starts to stick.

   
   

2. The ‘Name It to Tame It’ Approach: When anxiety hits, quietly label it: “This is just my social anxiety talking.” By naming it, you create a little space between you and the anxious thought. That pause helps you respond, rather than react, and makes the moment feel more manageable.

   
   

Want to go deeper?

While self-help strategies can be powerful, therapy offers the opportunity to go deeper. It can help to:

• Identify your unique triggers – Together, we’d explore the situations at work that set off your anxiety, helping you spot patterns that might not yet be clear.

• Calm the nervous system – I’ll guide you through grounding and relaxation techniques that ease the body’s “fight or flight” response, so you feel more centred in stressful moments.

• Rewire unhelpful thought spirals – Using approaches such as CBT and imagination-based techniques, we’ll work on shifting entrenched beliefs like “I’ll say something stupid” into healthier, more balanced perspectives.

  
  

The aim isn’t to change who you are—it’s to give you the tools to show up as your authentic self, without anxiety running the show.

Social anxiety at work is far more common than people realise, and it doesn’t have to define your career path. With the right tools and support, you can learn to manage the anxiety and step into opportunities with more ease and confidence.

If this resonates with you, I offer a free 30-minute, no-obligation call where we can talk through what’s going on for you and how therapy could help. You don’t have to navigate this alone—book your call today.