does meditation work for social anxiety

Does Meditation Work for Social Anxiety? The Ultimate Guide to Conquering Your Fears

Does meditation work for social anxiety? If you’ve ever wondered whether meditation can help tackle social anxiety, you’re not alone. 

There’s growing research suggesting that the pandemic may have increased levels of social anxiety especially in women and lower income earners. 

As someone who has struggled with social anxiety, in this comprehensive guide, I’ll explore the ins and outs of meditation as a tool for managing the condition, delving into the science, techniques, and practical tips for incorporating meditation into your daily life.

Understanding Social Anxiety

does meditation work for social anxiety - woman looking lonely looking out of her window

What is Social Anxiety?

Social anxiety, also known as social phobia, is a persistent fear of being judged, criticized, or rejected by others. 

It’s more than just shyness or occasional nervousness in social situations; it can be a crippling condition that significantly impacts a person’s ability to function in everyday life.

The condition is on a spectrum with some feeling heightened levels of stress in social interactions, to some unable to leave their homes.

For me what was strange was that I was comfortable speaking to an audience of over 5,000 people at conferences, but I would feel absolutely petrified if I was left alone with someone I didn’t know to have small talk.

In most social situations, I would walk away feeling tired, with nearly all my energy depleted by the time I got home. When I confided to a few of my closest friends they said they never had a clue.

Can people who are very good socially, still suffer from social anxiety?

Yes, there are occasions when people seem to be very good socially but still suffer from social anxiety. 

These individuals are sometimes referred to as “high-functioning” or “concealed” socially anxious people. 

They have developed coping mechanisms and strategies that allow them to mask their anxiety and appear confident and at ease in social situations.

Here are some reasons why this might happen:


Some individuals with social anxiety may overcompensate for their fears by being overly friendly, talkative, or outgoing in social situations. They might put extra effort into appearing confident and relaxed to hide their true feelings of anxiety and unease.


People with social anxiety often have high expectations of themselves and may strive for perfection in social interactions.

This can lead them to rehearse conversations, anticipate potential questions or topics, and prepare extensively for social situations, giving the impression that they are skilled and comfortable in social settings.

Observational learning

Some individuals with social anxiety have become adept at observing others and mimicking their behavior in social situations.

By adopting the social cues and mannerisms of those around them, they can create the illusion of being at ease, even if they are experiencing significant anxiety internally.

does meditation work for social anxiety - a group of people having a conversation

Adaptive skills

People with social anxiety may develop adaptive skills to help them manage their anxiety in social situations.

For example, they might focus on asking questions and listening to others, which can make them appear engaged and interested without requiring them to share much about themselves.

It’s important to remember that just because someone appears to be good socially, it doesn’t mean they are not suffering from social anxiety. 

The experience of social anxiety can be deeply personal and subjective, and it may not always be apparent to others.

Causes and risk factors of social anxiety

There’s no one-size-fits-all explanation for what causes social anxiety. It often results from a combination of genetic, environmental, and psychological factors. Some common risk factors include:

  • A family history of anxiety disorders
  • A history of bullying or abuse
  • An introverted or highly sensitive personality
  • A history of other mental health issues, such as depression

Physical symptoms of social anxiety

Social anxiety can manifest itself in various physical ways, including:

  • Rapid heartbeat
  • Sweating
  • Blushing
  • Trembling
  • Stomachaches or nausea
  • Shortness of breath

Emotional and behavioral symptoms of social anxiety

In addition to physical symptoms, social anxiety can also cause emotional and behavioral challenges, such as:

  • Persistent worry about social situations
  • Fear of embarrassment or humiliation
  • Avoidance of social situations
  • Difficulty making friends or maintaining relationships

The Science and Benefits of Meditation for Social Anxiety

does meditation work for social anxiety - two people having a conversation

How meditation can help with social anxiety

Meditation has been shown to have a variety of mental health benefits, including reducing stress, increasing self-awareness, and improving emotional well-being. When it comes to social anxiety, meditation can help by:

  • Training your mind to focus on the present moment, rather than getting caught up in anxious thoughts
  • Enhancing your ability to regulate your emotions and respond to social situations more calmly
  • Reducing the intensity of physical symptoms associated with anxiety

Neurological and physiological effects of meditation

Meditation has been found to have several positive effects on the brain and body, including:

  • Increased gray matter density in areas associated with learning, memory, and emotional regulation
  • Reduced activity in the amygdala, which plays a role in the body’s stress response
  • Lowered cortisol levels, a stress hormone linked to anxiety

Research on meditation for social anxiety

Several studies have shown that meditation can be an effective tool for managing social anxiety. For example, a 2014 study published in the journal Social Cognitive and Affective Neuroscience found that participants who completed an 8-week mindfulness-based stress reduction (MBSR) program experienced significant reductions in social anxiety symptoms compared to a control group.

Can Meditation Worsen My Anxiety?

Potential drawbacks and challenges

While meditation has been proven to help many people with social anxiety, it’s important to note that it’s not a one-size-fits-all solution. Some individuals may find that certain meditation practices can actually increase their anxiety, especially if they’re focusing too much on their anxious thoughts or have a history of trauma.

How to manage these issues

If you find that meditation is worsening your anxiety, try switching to a different technique, or consider seeking guidance from a meditation teacher or therapist. It’s also important to be patient with yourself and remember that meditation is a skill that takes time and practice to develop. Give yourself the space to explore different approaches and find what works best for you.

8 Proven Meditation Techniques for Social Anxiety

does meditation work for social anxiety - a small singing bowl being chimed

Mindfulness Meditation

Mindfulness meditation involves focusing on the present moment, non-judgmentally observing your thoughts, feelings, and sensations as they arise. This practice can help you develop a greater awareness of your anxiety triggers and learn to respond to them more calmly.

The 2014 study referred to earlier, showed mindfulness was connected to the activation of three parts of the brain: the anterior cingulate cortex, ventromedial prefrontal cortex, and anterior insula. The study showed that mindfulness meditation helps reduce anxiety by helping people control their thoughts.

Loving-kindness Meditation

Loving-kindness meditation, also known as metta meditation, involves cultivating feelings of compassion and love for yourself and others. By developing a more loving and accepting attitude, you can reduce the fear of judgment and rejection that often fuels social anxiety.

Body Scan Meditation

Body scan meditation involves systematically focusing on different parts of your body, and observing any sensations or tension you may be experiencing. This practice can help you become more aware of the physical manifestations of anxiety and learn to relax your body.

Guided Visualization

Guided visualization involves using your imagination to create calming and positive mental images. This technique can help you shift your focus away from anxious thoughts and foster a sense of relaxation and well-being.

Watch This Guided Visualization

Deep Breathing Exercises

Deep breathing exercises, such as diaphragmatic breathing or 4-7-8 breathing, can help activate your body’s relaxation response, reducing anxiety symptoms and promoting a sense of calm.

Progressive Muscle Relaxation

Progressive muscle relaxation involves tensing and relaxing different muscle groups in a systematic way. This practice can help you become more aware of the physical tension associated with anxiety and teach you how to release it.

Yoga and Moving Meditation

Yoga and other forms of moving meditation, such as tai chi or qigong, combine mindfulness with physical movement, helping you connect with your body, release tension, and cultivate a sense of inner calm.

Additional Exercises and Practices

Don’t be afraid to explore other meditation techniques and practices that resonate with you. Remember, the key is finding a practice that works best for your unique needs and preferences.

Getting Started with Meditation: Tips and Strategies

Choosing the Right Time, Place, and Posture for Meditation

To set yourself up for success, try to find a quiet and comfortable place to meditate where you won’t be easily distracted. Experiment with different postures, such as sitting, lying down, or even walking, to find what feels most comfortable for you. As for timing, choose a time of day when you’re most likely to be relaxed and focused, whether it’s first thing in the morning or right before bed.

Length of Practice and Building Consistency

Start with just a few minutes of meditation per day and gradually increase the duration as you become more comfortable with the practice. Consistency is key, so aim to establish a regular routine that you can stick to.

Dealing with Obstacles and Distractions

Distractions and obstacles are a natural part of the meditation journey. When you notice your mind wandering, gently bring your focus back to your chosen meditation object, such as your breath or a mantra. Remember that the goal is not to eliminate thoughts, but to cultivate a non-judgmental awareness of them.

Combining Meditation with Other Therapies

Meditation can be a powerful complement to other forms of therapy, such as cognitive-behavioral therapy (CBT) or exposure therapy. Talk to your therapist or healthcare provider about incorporating meditation into your overall treatment plan.

The Takeaway

So, does meditation work for social anxiety? The evidence suggests that, for many people, it can be a powerful and effective tool for managing social anxiety symptoms.

By developing a regular meditation practice and exploring different techniques, you can cultivate greater self-awareness, emotional regulation, and inner calm, making it easier to navigate social situations with confidence and ease.

Remember, the key to success is patience, consistency, and a willingness to explore what works best for you. So, why not give meditation a try and see how it can transform your experience with social anxiety? Embrace the journey and discover the life-changing potential of consistent meditation practice. You’ve got this!


There is no one-size-fits-all answer to this question, as the best meditation for social anxiety can vary depending on individual preferences and needs. Some popular meditation techniques for managing social anxiety include mindfulness meditation, loving-kindness meditation, body scan meditation, and guided visualization. It’s essential to explore different methods and find the one that resonates with you and helps you manage your anxiety effectively.

A variety of approaches can be effective in managing social anxiety, and what works best may vary from person to person. Some common treatments and strategies include:

Cognitive-behavioral therapy (CBT): A type of therapy that focuses on identifying and changing negative thought patterns and behaviors related to social anxiety.
Exposure therapy: A therapeutic technique that involves gradually facing and confronting feared social situations to reduce anxiety over time.
Medication: Certain medications, such as selective serotonin reuptake inhibitors (SSRIs) or benzodiazepines, can be prescribed to help manage social anxiety symptoms.
Meditation and relaxation techniques: Practices such as mindfulness meditation, deep breathing exercises, and progressive muscle relaxation can help reduce anxiety and promote a sense of calm.
Lifestyle changes: Regular exercise, a healthy diet, adequate sleep, and stress management can contribute to overall mental well-being and help manage social anxiety.

Meditation can potentially improve your social skills and interactions by helping you manage anxiety, increase self-awareness, and cultivate a greater sense of empathy and compassion for others. While meditation alone may not directly improve your social abilities, it can create a foundation for personal growth and greater self-confidence in social situations.

While it’s possible to manage social anxiety through natural methods, such as meditation, relaxation techniques, and lifestyle changes, it’s important to recognize that social anxiety is a complex condition, and what works for one person may not work for another. In some cases, professional help, such as therapy or medication, may be necessary to effectively manage social anxiety. It’s essential to find the right combination of strategies and treatments that work best for you and your unique needs.

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