Find a Social Anxiety and Phobia Therapist

Understanding social anxiety and phobia

Social anxiety and specific phobias are common emotional responses that can make everyday social situations feel overwhelming. Social anxiety typically involves an intense worry about being judged, embarrassed or scrutinised in social interactions, while phobias often involve a strong, disproportionate fear of a particular object or situation - for example, public speaking, eating in front of others, or using public transport. These difficulties can lead to avoidance of gatherings, work events or dating, and they may affect relationships, career progression and day-to-day confidence.

You may notice physical symptoms such as a racing heart, trembling, nausea or blushing when faced with social situations. Cognitions often include self-critical thoughts, rehearsing what might go wrong and an expectation of negative evaluation. Over time, avoiding feared situations can reinforce anxiety and reduce opportunities to build social skills and resilience, which is why many people consider therapeutic support.

Signs you might benefit from therapy

If social fear or phobias interfere with important areas of your life, therapy can help you explore and address those difficulties. You might find that you turn down social invitations, avoid work meetings, or feel exhausted after interactions. Perhaps you prepare scripts in advance, rely on safety behaviours to get through conversations, or replay interactions afterwards and feel intense self-criticism. If these patterns persist and stop you from doing things that matter, or if they cause significant distress, it is reasonable to seek professional help.

Another sign that therapy could help is when anxiety limits your goals. You might avoid applying for promotions, steer clear of classes or networking opportunities, or feel trapped in a narrow routine to minimise exposure to feared situations. Therapy does not promise instant change, but it provides structured support and practical techniques to reduce avoidance and build confidence over time.

What to expect in therapy for social anxiety and phobia

The first appointments

Initial sessions usually focus on assessment and rapport. A counsellor will ask about your history, the situations that trigger anxiety, and how symptoms affect your daily life. You will discuss goals for therapy and the type of work that might suit you best. Many therapists begin with a clear plan and offer an opportunity to review progress at regular intervals. This early stage gives you a chance to see how the counsellor works and whether the therapist-client fit feels comfortable.

Ongoing sessions

In ongoing sessions you can expect a mixture of talking work and practical exercises. Therapists often combine understanding the roots of your anxiety with active skills training. Sessions may involve exploring unhelpful thinking patterns, gradually facing feared situations in a planned way, practising relaxation and mindfulness skills, and rehearsing social interactions in the therapy room. Homework between sessions is common - it helps you apply new skills in real life and gather evidence that your anxiety does not always lead to the worst-case outcomes.

Common therapeutic approaches

Cognitive behavioural therapy, or CBT, is widely used for social anxiety and phobias because it focuses on changing unhelpful thoughts and behaviours. CBT typically includes cognitive restructuring - learning to challenge and reframe negative predictions - and graded exposure - gradually facing feared situations in a planned hierarchy. Exposure may begin with less threatening steps and build to more challenging situations as confidence grows.

Acceptance and Commitment Therapy, known as ACT, helps you clarify what matters most and take steps towards those values despite anxious feelings. Rather than trying to eliminate anxiety immediately, ACT focuses on increasing psychological flexibility and reducing the impact anxiety has on your life. Mindfulness-based approaches teach present-focused awareness to reduce rumination and lessen the intensity of anxious reactions.

Some people find group therapy particularly helpful because it offers a real-world setting to practise social interactions with peer support. Group programmes often combine skills training with guided exposure tasks. Psychodynamic approaches explore how past experiences and relational patterns may contribute to current social fears, and can be helpful if you want to understand deeper emotional themes. A skilled therapist will explain their approach and tailor it to your needs, and many clinicians combine techniques from different approaches.

How online therapy works for social anxiety and phobia

Online therapy has become an accessible option for many people seeking support for social anxiety and phobias. Sessions can be delivered by video call, phone or text-based messaging, and they follow the same therapeutic principles as face-to-face work. Video sessions allow you to practise social skills in a way that mirrors in-person interactions, while phone sessions may feel less intense for those who find eye contact or visual presence overwhelming. Messaging or guided online programmes can supplement live sessions with resources and exercises.

When you choose online therapy, consider practicalities such as a quiet, comfortable environment for sessions and a reliable internet connection for video calls. Therapists will usually discuss privacy measures and how they handle records and notes, and they can advise on how to set up a space at home that feels safe and focussed for therapy. Some people prefer a blended approach - a mix of in-person and online sessions - depending on availability and the nature of the work.

Choosing the right therapist for social anxiety and phobia

When you start looking for a therapist, focus on qualifications and relevant experience. In the UK, many counsellors and psychotherapists are registered with professional bodies such as the BACP or HCPC, or hold accreditation listed by recognised organisations. You can ask potential therapists about their training in treating social anxiety and whether they have completed specific programmes in CBT, exposure therapy or other approaches that interest you.

It is helpful to ask about a therapist's experience with presentations similar to yours - for example, performance anxiety, public speaking fear, or social anxiety that co-occurs with panic symptoms. Inquire about practical details such as session length, frequency, fees and cancellation policies. Discussing expectations for homework and how progress will be measured helps you make an informed choice. Many therapists offer an initial consultation or an introductory phone call - use this opportunity to see how comfortable you feel and whether the therapist’s style suits your preferences.

Cultural awareness and accessibility matter too. If language, cultural background or identity are important to you, ask about a counsellor's experience working with diverse clients. For some people, group therapy or peer-based programmes provide a supportive environment that accelerates skill-building. For others, one-to-one therapy is a better fit. Trust your instincts about fit - therapeutic progress often depends on a sense of trust and mutual understanding between you and the counsellor.

Taking the next step

Seeking help for social anxiety or phobias is a practical and courageous step. Therapy offers structured ways to reduce avoidance, build social confidence and reconnect with the activities and relationships that matter to you. Use the listings above to compare counsellors, check registrations and read about therapeutic approaches. Contact a few therapists to ask questions and arrange an initial appointment - a short conversation can help you find a clinician who understands your goals and offers a clear way forward.

Remember that change usually happens gradually, and small steps add up. Whether you begin with online sessions from home or an in-person programme, skilled therapeutic support can help you regain choice over how you engage with social situations and expand the life you want to lead.