Social Anxiety

Therapy and Counselling Services in Kingston, Ontario

Feel like yourself again — one honest conversation at a time

Psychotherapy for Social Anxiety

Social anxiety doesn’t always mean avoiding every interaction — sometimes it’s replaying conversations for hours, worrying you said the wrong thing, or feeling on edge in group settings. Whether it shows up as intense discomfort or a constant undercurrent of self-doubt, you don’t have to navigate it alone.

I offer psychotherapy for anxiety to individuals, couples, teens, and children. These sessions are offered in-person at my Kingston office (corner of Princess Street and Sydenham Road), virtually anywhere in Ontario or walk-and-talk is available on the K&P trail for ongoing clients.

For those experiencing social anxiety symptoms, I also run a group program grounded in Cognitive Behavioural Therapy (CBT) called Social Anxiety: Courage in Connection. Designed as an affordable alternative to individual psychotherapy, this group provides consistent weekly support with sessions that build week by week using structured, evidence-based strategies.

Learn more about my Cognitive Behaviour Therapy (CBT) Groups

How Social Anxiety Might Show Up

  • Avoiding certain situations, places, or people
  • Overthinking or replaying conversations long after they’ve ended
  • Feeling easily overwhelmed or overstimulated
  • Racing thoughts or constant worry
  • Seeking frequent reassurance or needing to control situations
  • A persistent sense that something bad is going to happen
  • Trouble concentrating or feeling “foggy”
  • Difficulty falling or staying asleep
  • Feeling tense, restless, or on edge
  • Muscle tightness, jaw clenching, or frequent headaches
  • Fast heartbeat, chest tightness, or shortness of breath
  • Upset stomach, nausea, or digestive issues
  • Irritability or sudden mood shifts
Friends having a fun picnic in the park with a Shih Tzu, enjoying a sunny day outdoors.

Frequently Asked Questions about Social Anxiety

Social anxiety is more than just shyness — it’s a persistent fear of being judged, embarrassed, or rejected in social situations. While it’s natural to feel nervous from time to time, social anxiety can feel overwhelming and constant, leading to avoidance, self-doubt, or physical symptoms like a racing heart or upset stomach.

It can affect how you think (like overanalyzing conversations or fearing negative evaluation), how you feel (tense, self-conscious, or easily overwhelmed), and how you behave (avoiding interactions or relying on safety behaviors). Therapy can help you better understand these patterns and develop tools to feel more at ease in social settings.

Social anxiety is one of the most prevalent anxiety disorders. According to the Canadian Community Health Survey – Mental Health by Statistics Canada, approximately 8.1% of Canadians will meet the criteria for social anxiety disorder at some point in their lives (Statistics Canada, 2012). Rates are often even higher among adolescents and young adults, who may face increased social pressures and identity development challenges.

Social anxiety is not a character flaw or weakness — it’s a common, treatable mental health concern. With the right support, it’s possible to build confidence, feel more at ease in social situations, and reconnect with what matters to you.

Source: Statistics Canada

Social anxiety can show up in different ways, and no two people experience it exactly the same. Some people avoid social situations entirely, while others appear outwardly confident but feel consumed by worry on the inside. Understanding how social anxiety shows up for you can help guide how we work with it in therapy.

Here are a few common ways social anxiety can present:

  • Generalized Social Anxiety: Persistent fear and discomfort in most social situations — from casual conversations to group events — often accompanied by a fear of judgment or embarrassment.
  • Performance-Only Social Anxiety: Intense anxiety tied to specific tasks like public speaking, presentations, or being observed while eating or writing. Other social situations may feel manageable.
  • Situational Social Anxiety: Anxiety that arises in certain settings, such as meeting new people, attending parties, or speaking in meetings, but not in others.
  • High-Functioning Social Anxiety: Outwardly appearing social or successful, while internally battling chronic worry, self-doubt, overthinking, or the fear of saying the “wrong” thing.
  • Selective Mutism (in children): The inability to speak in certain social settings despite speaking comfortably in others — often seen as an early sign of social anxiety.

Whether or not any of these descriptions feel like an exact match, what matters most is how social anxiety is affecting your life — and how we can support you in moving through it.

Wondering whether you might have social anxiety is a common and valid question—especially if certain social situations consistently leave you feeling distressed. Social anxiety isn’t just about being shy or introverted; it involves an intense fear of being judged, embarrassed, or rejected in social or performance settings.

You might be experiencing social anxiety if you notice:

  • Persistent worry before, during, or after social interactions (e.g., replaying conversations, fearing you said something wrong)
  • Avoidance of social situations like parties, meetings, or even everyday things like making phone calls or ordering food
  • Physical symptoms such as a racing heart, sweating, trembling, or feeling sick when facing or anticipating social situations
  • Low self-confidence or strong fear of embarrassment, even in familiar settings
  • Feeling like you’re being watched or judged, even when that’s unlikely

It’s also common for people with social anxiety to recognize that their fear might be irrational—but still feel powerless to control it.

No. You don’t need a formal diagnosis to begin counselling. Many people come to therapy because they’re feeling overwhelmed, constantly on edge, or stuck in patterns of worry — even if they’re not sure whether it “counts” as anxiety.

Therapy can help you make sense of what you’re experiencing, and sometimes that clarity alone is healing. Whether or not you meet the criteria for a clinical diagnosis, your feelings are valid. If anxiety is interfering with your well-being, relationships, or daily life, that’s reason enough to reach out.

If you’re interested in pursuing a formal diagnosis, I recommend speaking with your primary care provider. They can assess your symptoms, refer you to a psychiatrist if needed, and discuss whether medication or additional supports might be appropriate.

Absolutely. Therapy offers a supportive space to slow down and gently explore the fears and self-judgments that often come with social anxiety. Together, we’ll work on untangling anxious thoughts, easing nervous system activation, and building tools to navigate social situations with more ease and self-trust.

We’ll also explore deeper patterns that might be contributing to your discomfort — like fear of rejection, people-pleasing, or harsh self-criticism. This isn’t just about managing anxiety in the moment; it’s about creating a stronger, more confident sense of self over time. You don’t need to be at your lowest to benefit — therapy can support you in finding calm, clarity, and connection at any stage.

I use a personalized, integrative approach based on what feels most helpful for you. There’s no one-size-fits-all method when it comes to social anxiety, because everyone experiences it differently — whether it shows up as fear of being judged, avoiding eye contact, overanalyzing conversations, or feeling physically unwell in social settings.

Depending on your needs and preferences, we might draw from:

Cognitive Behavioural Therapy (CBT):
CBT helps you identify and shift the unhelpful thoughts and behaviours that keep social anxiety going — like predicting the worst or assuming others are thinking negatively about you. It’s structured, practical, and often includes gentle experiments to build confidence in real-life situations.

Compassion-Focused Therapy (CFT):
If social anxiety is tangled up with harsh self-criticism or shame, CFT can be especially helpful. It supports you in developing a kinder, more understanding relationship with yourself — which can ease the pressure and self-consciousness often felt in social situations.

Mindfulness-Based Strategies:
These tools help you stay present instead of getting caught up in worries about how you’re being perceived. We might work on noticing anxious thoughts without judgment, practicing self-soothing, and grounding yourself in the moment.

Person-Centered Talk Therapy:
The therapy space is designed to be safe, supportive, and free of judgment. Just being able to talk openly — and be fully seen and heard — can start to reduce the isolation and fear that social anxiety often brings.

Nervous System Regulation Tools:
Social anxiety often triggers a fight-or-flight response. We can explore somatic strategies like breathwork, movement, or grounding techniques to help your body feel safer and more at ease in social environments.

My role is to collaborate with you — to meet you where you are, adjust the approach as needed, and walk alongside you as you build confidence, self-trust, and ease in connecting with others. Whether you’re just beginning to explore this or already know it’s time for support, you don’t have to do it alone.ith more clarity, we’ll move at a pace that honours where you are.

Yes, though it often takes time and consistency. Many clients find that therapy helps reduce the intensity of their social anxiety, gives them tools to manage it when it shows up, and helps them feel more confident and in control in social situations.

You might not stop feeling anxious right away, but over time, you can learn to meet those anxious moments with more calm, clarity, and self-compassion. Often, the process of feeling better begins simply by being heard, understood, and supported in what you’re going through.

For many people, yes. Medication can help ease symptoms so you can function more comfortably and engage more fully in therapy and everyday life. Some people use medication short-term during high-stress periods, while others benefit from longer-term use.

It’s not a “cure,” but it can be one helpful part of your overall support system.

No. Medication is never required to benefit from therapy. Many people find relief through talk therapy, self-awareness, and lifestyle changes alone. Others choose to combine therapy with medication — both paths are valid.

If you’re unsure what’s right for you, therapy can be a space to explore your options without pressure. Whether or not you take medication, your preferences will always be respected, and we’ll focus on what feels most supportive for you.

If you’re considering therapy for social anxiety, you might want to explore the following pages first:

Or, if you’re feeling ready, you can check my current availability and choose an appointment time that works best for you:

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Group Therapy

Social Anxiety

Courage in Connection

This is a 10-session therapy group designed to support individuals struggling with social anxiety. Through practical strategies and guided exercises rooted in evidence-based approaches like CBT, you’ll learn to understand the patterns that fuel anxiety in social situations and develop tools to navigate them with greater ease. Week by week, we’ll explore ways to challenge unhelpful thoughts, reduce avoidance and safety behaviours, and build more confidence in how you show up with others—helping you reconnect with the world around you, and most importantly, with yourself.

Learn more about this CBT Group on Social Anxiety

Ready to Book?

Booking a psychotherapy appointment is simple and straightforward through my secure Jane platform. Just choose a time that fits your schedule—no back-and-forth emails needed. Evening and weekend appointments are available. I’m here when you’re ready to begin.

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