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What is Social Anxiety?

Why does my heart race and hands shake just before talking to someone? I feel scared, even when there's no real reason.

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rosalie dean
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16198 Ritu Jain https://mentalzon.s3.amazonaws.com/photo/7a04c2ec-0644-4192-a4be-2e40039b593f.jpg?1753917425451
38939 Jayesh Bhikadiya https://mentalzon.s3.amazonaws.com/photo/00dffe0f-9c07-431c-ae8a-7227241af7a8.jpg?1757324617441
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Ritu Jain
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Social anxiety is when you feel very nervous or scared about being judged or embarrassed in social situations. It’s more than just being shy — it can make everyday things like talking to someone, answering questions, or even making eye contact feel overwhelming.

Your heart races and hands shake because your brain thinks you’re in danger, even if there’s no real threat. It’s like your body is going into “fight or flight” mode - trying to protect you. You're not alone in this, and what you feel is valid. Many people go through it, and with time and support, it can get better.

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Jayesh Bhikadiya
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Social anxiety is more than just shyness. It’s a strong fear of being judged, embarrassed, or rejected in social situations. People with social anxiety often feel very self-conscious when they have to talk, meet new people, or even do simple things like make eye contact. The fear is not always about what’s actually happening, but about the possibility of something going wrong.

When you notice your heart racing or your hands shaking before talking to someone, that is your body’s “fight-or-flight” response. Your brain is sending a signal that you might be in danger, even when the situation is safe. This makes your body release stress hormones like adrenaline. The result is the pounding heartbeat, sweaty palms, shaking, and sometimes even shortness of breath.

For someone with social anxiety, these physical reactions feel overwhelming and hard to control. The fear builds up before and during social interactions, making it difficult to focus on the actual conversation. Many people know there’s no real danger, but their body still reacts as if something bad is about to happen.

The good news is that social anxiety is treatable. With the right tools—like therapy, breathing techniques, and gradual exposure to feared situations—it is possible to calm the body’s response and build confidence in social settings.

If you experience these symptoms often, you’re not alone. Reaching out for support can help you understand what’s happening in your mind and body, and give you practical ways to feel more comfortable around others.

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