Social Anxiety Therapy (CBT) in Ontario & BC — Virtual & North Vancouver
Struggling with social anxiety, overthinking, or fear of being judged?
You might find yourself:
overthinking conversations before, during, and after they happen
worrying about how you came across
feeling tense or self-conscious in social situations
avoiding speaking up in class, work, or groups
replaying interactions and picking them apart afterward
avoiding drawing attention to yourself or strong discomfort being “perceived”
Even if you’re going to school, working, and maintaining relationships, it can still feel like you’re constantly in your head.
Social anxiety is common and is nto just being “introverted” or shy. With the right support, it’s very treatable.
What social anxiety can look like in daily life
Social anxiety often shows up in patterns like:
replaying conversations after they happen
staying quiet in class, meetings, or group settings even when you have something to say
avoiding social events or making excuses not to go
over-preparing or rehearsing what you’re going to say
relying on “safe behaviours” like people-pleasing or staying in the background
feeling preoccupied with how you were perceived afterward
These patterns make sense. They’re ways your brain tries to prevent embarrassment or rejection, but they can also keep anxiety going.
Why social anxiety feels so intense
Social anxiety is often driven by a strong fear of being judged, paired with high internal standards and a habit of monitoring yourself closely in social situations.
In the moment, attention shifts inward:
How am I coming across? Did that sound okay? What should I say next?
When your focus is on yourself, it becomes harder to feel natural or present in conversation.
What keeps social anxiety going
Even though it feels automatic, a few patterns tend to maintain the cycle:
avoiding or withdrawing from social situations
over-preparing or rehearsing interactions
mental checking and self-monitoring during conversations
replaying and analyzing situations afterward
These strategies often reduce anxiety in the short term—but over time, they reinforce the fear and make social situations feel more difficult.
How CBT for social anxiety can help
In therapy, we focus on practical, evidence-based strategies to help you feel more at ease in social situations.
CBT for social anxiety can help you:
reduce overthinking and self-monitoring
respond differently to anxious thoughts
gradually face social situations in a manageable way
reduce avoidance and “safety behaviours”
feel more present and less stuck in your head
This isn’t about becoming a different person or becoming extremely outgoing.
It’s about feeling more comfortable being yourself.
Next Steps
If you’re looking for support with social anxiety, therapy can help you feel more comfortable and less stuck in your head in social situations.
I offer CBT-based social anxiety therapy for teens and young adults, with virtual sessions across Ontario and British Columbia, and in-person sessions in North Vancouver.
You’re welcome to reach out to book a consultation or ask any questions.