Social Anxiety at Work: How to Manage the Fear of Speaking Up and Being Seen

Tools to help you feel more confident, calm, and connected in professional settings

By Lindsey Keyser Ball, LPC, ATR-BC Licensed Therapist

Helping Adults Quiet Self-Doubt and Build Social Confidence

You show up early. You work hard. You care about your job.So why does speaking up in meetings—or even making small talk in the break room—feel so uncomfortable?

If you find yourself overthinking every interaction at work, avoiding visibility, or replaying what you said for hours afterward… you’re likely dealing with social anxiety in the workplace.

You’re not alone. And you don’t have to “just push through it.”

What Does Social Anxiety Look Like at Work?

Social anxiety doesn’t stop when you get the job—it often intensifies in professional environments where expectations are high and visibility feels risky.

You might experience:

• Racing thoughts before speaking in meetings

• Avoiding networking, presentations, or collaboration

• Constant fear of saying the “wrong” thing

• Trouble making eye contact with managers or peers

• Overanalyzing emails, Slack messages, or conversations

• Physical symptoms like sweating, shaking, or freezing up

Why It Happens

Work environments often amplify the pressure to appear competent, composed, and likable. If you have underlying fears of judgment or rejection, the stakes feel even higher.

Many clients I work with feel like they’re constantly “on stage” at work—performing rather than connecting.

But it’s possible to shift from surviving to showing up more confidently—even if you're naturally quiet, thoughtful, or introverted.

5 Therapist-Approved Strategies to Manage Social Anxiety at Work

1. Start with Small, Low-Stakes Interactions

Instead of jumping into big meetings or group presentations, start with a goal like:

• Greeting one coworker each day

• Making eye contact when passing someone in the hallway

• Asking a colleague how their weekend was

These small actions build confidence gradually—like reps at the gym for your social nervous system.

2. Prepare, But Don’t Over-Prepare

A little prep can help reduce anxiety—like jotting down talking points before a meeting.But over-rehearsing or scripting everything in your head often makes things worse.

Trust that you can show up as you are, and it’s okay if your words aren’t perfect.

3. Practice Grounding Before Stressful Interactions

Before a call, meeting, or performance review, try this 60-second grounding tool:

• Name 5 things you can see

• Name 4 things you can feel (feet on the floor, hands on your lap)

• Name 3 things you can hear

• Take 2 deep breaths

• Say 1 kind phrase to yourself (e.g., “I’m allowed to take up space.”)

This calms your nervous system and re-centers your focus.

4. Reframe What “Confidence” Looks Like

Confidence doesn't mean being extroverted or dominating conversations.It means showing up with authenticity, even if you feel unsure.

Try saying something like:

• “I’m still thinking about this, but here’s what’s coming up for me…”

• “This may be off base, but I’d like to share…”

These frames make space for your voice—without needing to be 100% certain.

5. Challenge Catastrophic Thinking After Interactions

After a stressful interaction, social anxiety often whispers: “You sounded stupid.” or “They probably think you’re incompetent.”

Pause and ask:

• What evidence do I have that something went wrong?

• What would I say to a friend who had this thought?

• Can I let this moment go without replaying it?

This helps rewire the overthinking loop.

Therapy Can Help You Show Up Without Fear

Social anxiety at work is not a character flaw—it’s a pattern your brain developed to protect you from perceived danger. But when it starts limiting your career, confidence, or connection, it’s time for support.

In therapy, I help adults:

• Understand the root of their social anxiety

• Learn nervous system regulation tools

• Rebuild confidence in professional and personal relationships

You don’t have to keep hiding. You can learn to show up as yourself—and feel good about it.

Ready to Feel More at Ease at Work?

If you're tired of second-guessing yourself, avoiding visibility, or feeling disconnected at work, therapy can help.

👉 Book a Free 15-Minute Consultation Let’s talk about how you can feel more grounded and confident in your work life.