Social Anxiety
Many of us experience moments of unease in social situations – the pre-presentation jitters, the awkwardness of meeting new people, or the self-consciousness at a crowded event.
However, for some, these feelings extend beyond occasional discomfort, evolving into a persistent and pervasive fear that significantly impacts daily life. This is social anxiety.
What Is Social Anxiety?
At its core, social anxiety, also known as social phobia, is characterised by an intense fear of social situations where one might be scrutinised, judged, or humiliated.
This fear isn’t simply about being shy; it’s a deep-seated concern about negative evaluation by others. Individuals with social anxiety may worry excessively about saying the wrong thing, appearing foolish, or showing visible signs of their anxiety, such as blushing, sweating, or trembling.
Consequently, they may avoid social interactions altogether, leading to isolation, loneliness, and a diminished quality of life.
When To Seek Help?
Emotions are a normal part of human experience, and there are times when they can feel overwhelming, confusing, or persistent in ways that make daily life difficult.
It may be helpful to seek support if you notice yourself stuck in emotional patterns that are negatively impacting your day-to-day functioning (sleep, appetite, self-care), relationship, work, or coping abilities.
Seeking help for social anxiety is a sign of strength, not weakness. It’s an investment in one’s well-being and the ability to build meaningful connections and live a fuller life. By understanding the nature of social anxiety and the effective treatments available, individuals can take courageous steps towards overcoming their fears and embracing the richness of social interaction.
How Can Us Help You?
Experienced Therapists
Our processes and quality assurance is led by Dr.Emma Waddington, a UK-trained senior clinician psychologist and Founder of Us Therapy, with over 20+ years of experience in helping individuals in Singapore.
Holistic & Personalised Approach
Our clinicians draw from various therapeutic models to create a holistic approach. At Us, we have seen hundreds of clients and we recognise that each individual is unique. Our approach is tailored to you but always includes customised treatment plans and integrative techniques.
Thorough Assessment
At Us, we pride ourselves on our comprehensive assessment processes. We will undergo a thorough assessment process with you in your first sessions before we come up with a plan for your therapy.
Our Therapists
Therapy Approaches
Social anxiety is a treatable condition and effective psychological interventions are available. These therapies focus on helping individuals understand and manage their fears, develop coping mechanisms, and gradually re-engage in social situations. Some common and evidence-based approaches include:
Cognitive Behavioural Therapy (CBT)
CBT helps individuals identify and challenge the negative thought patterns that fuel their anxiety. By examining and modifying these unhelpful thoughts, individuals can develop more realistic and balanced perspectives on social situations. CBT also incorporates behavioural techniques, such as gradual exposure to feared social situations, to help build confidence and reduce avoidance.
Exposure Therapy
This involves gradually and systematically confronting feared social situations in a safe and controlled environment. Through repeated exposure, individuals learn that their feared outcomes are often unlikely to occur, and their anxiety levels tend to decrease over time.
Social Skills Training
For some individuals, social anxiety may stem from a lack of confidence in their social skills. Social skills training provides opportunities to learn and practice effective communication and interaction techniques, reducing anxiety related to social competence.
Acceptance and Commitment Therapy (ACT)
ACT focuses on accepting anxious thoughts and feelings rather than struggling against them. It emphasises identifying personal values and committing to actions that align with those values, even in the presence of anxiety.
What To Expect
The thought of a first therapy session can understandably feel daunting when you have social anxiety.
You can expect a safe and supportive environment where your therapist will primarily focus on getting to know you. They will likely ask about what brings you to therapy, your history with social anxiety, and your current challenges.
While it is okay to feel nervous, remember there is no pressure to share everything at once.
Your therapist will guide the conversation gently, and the first session is often about establishing a comfortable connection and outlining how therapy can help you move towards your goals.
Initial Consultation – A Space to Be Heard
The first session is all about getting to know you. It is a conversation—one where you can share what is been on your mind, what has been feeling difficult, and what you would like support with. Your therapist will ask questions about your background, experiences, and goals, but there is no pressure to answer any questions—just a safe space to begin.
Questionnaires & Onboarding Surveys – Understanding the Full Picture
To help tailor therapy to your needs, you may be asked to fill out some brief questionnaires before or after your first session. These can give insight into things like mood, stress levels, relationship patterns, or coping strategies. They are not tests—just tools to help your therapist understand how best to support you.
Individual Therapy Sessions – Your Journey at Your Own Pace
Each session is a step forward in your journey. Therapy is not just about talking—it is about discovering new ways to navigate life’s challenges, make sense of emotions, and feel like you are getting the most out of your life. Depending on your needs, sessions may focus on:
- Exploring patterns of thought and behavior
- Understanding past experiences and their impact on the present
- Developing practical coping tools
- Strengthening emotional resilience
Feedback Sessions – Reflecting and Adjusting
After the first few sessions (or after assessments), a feedback session provides space to reflect on how therapy is going. This is a chance to talk about what has been helpful, what you would like more of, and how therapy can continue to best serve you.
Intervention – The Heart of Therapy
Intervention is where meaningful change happens. Every therapy journey is unique, and the approach will be shaped around what works best for you. Some common approaches include:
🌱 Cognitive Behavioral Therapy (CBT) – Helping to identify and shift unhelpful thought patterns, reduce anxiety, and develop healthier ways to cope and new patterns of behaviour.
🧠 Schema Therapy – Deep, transformational work to uncover long-standing patterns that might be keeping you stuck, often rooted in early life experiences.
💙 Acceptance and Commitment Therapy (ACT) – Learning to handle difficult emotions with self-compassion and move towards what truly matters in life.
🌊 Eye Movement Desensitization and Reprocessing (EMDR) – A powerful approach for healing trauma and distressing memories, helping the brain reprocess them in a way that feels less overwhelming.
🧘 Mindfulness-Based Approaches – Building self-awareness, grounding techniques, and ways to manage stress and emotions with greater ease.
Fees
Individual Counselling Rates
Clinician type
Fees and Duration
Clinic Founder
$310
Principal Psychologist
$290
Senior Clinical Psychologist
$262
Educational Psychologist
$262
Clinical Psychologist
$236
Counsellor
$170
Expressive Arts Therapist
$170
Associate Psychologist
$130
Phone calls / Emails
Clinicians rate pro-rata (10 Mins)
Services We Offer
Looking to enhance the workplace environment and boost employee wellness and contribution?
At Us Therapy, we understand that a happy, healthy team is a high-performing team. That is why we offer corporations and institutions bespoke wellness programs designed to address the mental and emotional well-being of your workforce.
Our services include:
Corporate Therapy Workshops
With over 100 successful workshops conducted for organizations across various industries, we have seen firsthand the power of addressing mental health at the workplace.
Our Corporate Therapy Workshops provide a safe, supportive, and informative space for employees to explore mental health topics, build resilience, and learn skills that support both personal and professional growth.
Some of the topics we regularly cover include:
- Mental Health Awareness: Educating employees on the signs and symptoms of mental health issues, reducing stigma, and fostering a supportive environment.
- Resilience and Burnout Prevention: Teaching employees how to build resilience, manage stress, and recognize the early signs of burnout before they escalate.
- Building Psychological Safety: Creating a culture where employees feel safe to voice concerns, share ideas, and engage in open communication without fear of judgment or retaliation.
- Mindful Communication: Enhancing communication skills to foster understanding, reduce conflicts, and improve team collaboration.
- Building Trusting Teams: Helping teams develop trust, mutual respect, and positive collaboration, which leads to higher productivity and satisfaction.
We have also conducted smaller, more focused workshops and coaching sessions for management teams. We believe that leadership is a critical element in creating a thriving work culture, so we ensure that those in leadership roles receive the tools they need to support their teams effectively.
Employment Assistance Programs (EAP)
As part of our commitment to supporting the well-being of both employees and organizations, we offer tailored Employment Assistance Programs (EAP).
These programs are designed to provide employees with the resources and support they need to navigate personal and professional challenges. Whether in the clinic or on-site, our services are designed to meet the unique needs of your workforce.
Additionally, for added convenience, we offer teletherapy options, allowing employees to access support from the comfort of their homes or offices.
Our therapists are carefully matched with clients based on their specific needs and the therapist’s areas of expertise. With our multicultural and multilingual team, we are able to support diverse communities within your organization, ensuring that everyone feels comfortable seeking the help they need.
Workplace Counselling
To further support the well-being of your team, we also offer in-house workplace counselling services in Singapore.
Some of our clients have found that having an on-site clinician makes accessing therapy more convenient and reduces the barriers to seeking help.
By providing therapy within the workplace, employees can more easily address their mental health concerns without having to navigate external services. This approach also ensures that employees can seek support discreetly and comfortably, fostering an atmosphere of trust and confidentiality.
We understand that maintaining confidentiality is paramount, and we work closely with employers to ensure that employees’ privacy is respected at all times.
FAQs About Social Anxiety
How does social anxiety feel?
Social anxiety involves a pervasive sense of apprehension and self-consciousness arising from the anticipated or actual experience of social evaluation, often accompanied by physiological arousal and maladaptive avoidance strategies rooted in negative self-perception and fear of social rejection.
How to remove social anxiety?
Removing social anxiety isn’t a quick fix but rather a gradual process involving consistent effort and often professional guidance to identify, challenge, and change negative thought patterns and avoidance behaviors through therapies like Cognitive Behavioral Therapy (CBT) and Exposure Therapy.
What is the root cause of social anxiety?
The root cause of social anxiety is often a complex interplay of genetic predispositions, early adverse social experiences, learned negative cognitive patterns about the self and social interactions, and subsequent avoidance behaviors that maintain the cycle of fear.
How to know if I have social anxiety?
You might have social anxiety if you consistently experience significant fear and anxiety in everyday social situations due to a fear of being judged, embarrassed, or negatively evaluated by others, often accompanied by physical symptoms like a racing heart or nausea, and leading to avoidance of these situations.
