Social Anxiety, Rewired
- Britt Ritchie
- May 6
- 6 min read
Social Anxiety Is More Than Being Shy—Here’s What to Do When It Starts Running Your Life
And how I help ambitious women quiet the fear, build confidence, and reclaim their voice
You walk into a room and feel your stomach drop.
Your palms are sweaty. Your mind goes blank.
And suddenly, you’re overanalyzing everything—from how you’re standing to whether your voice sounds weird.
You don’t want to be the center of attention.
But you also don’t want to keep missing out.
If you’ve ever canceled plans because it was just easier…
Turned down a job because you couldn’t imagine speaking in front of people…
Or skipped dating altogether because the idea of being truly seen is terrifying…
This isn’t “just nerves.”
You might be dealing with social anxiety—and you’re not alone.
Prefer to watch instead? Check out the video version of this post below:
First—Let’s Be Clear: Social Anxiety Is on a Spectrum
Everyone experiences some social anxiety.
It’s normal to feel butterflies before a presentation or dread a networking event.
But social anxiety becomes a problem when the intensity of your fear—and how often it shows up—starts interfering with your daily life, relationships, and goals.
You don’t have to be a recluse to have social anxiety.
In fact, many of the ambitious women I work with look confident from the outside—while secretly battling a storm of self-doubt, fear of judgment, and exhaustion from trying to keep it together.
What Is Social Anxiety Disorder?
According to the DSM-5, social anxiety disorder involves:
A marked fear of one or more social situations where you're exposed to possible scrutiny
Fear that you'll show anxiety symptoms or behave in a way that will be negatively evaluated
Social situations almost always trigger fear or anxiety
These situations are avoided or endured with intense discomfort
The fear is out of proportion to the actual threat
It lasts for 6 months or more
It causes significant distress or impairs your functioning
In other words, this isn’t “just being shy.” It’s a condition rooted in your brain’s threat response—and it’s absolutely treatable.
What Social Anxiety Actually Feels Like
Let’s move past the textbook definition and talk real-life symptoms.
You might…
Avoid eye contact, small talk, or being noticed
Obsess for hours over how you came across
Dread upcoming events—then cancel last-minute
Feel sick before work, meetings, or social gatherings
Worry that others notice your physical symptoms (sweating, blushing, shaking)
Struggle with sleep, nausea, or restlessness
Avoid dating, intimacy, or vulnerability, even when you crave connection
Decline promotions because they involve public speaking
Skip social media or texts for fear of being “too much” or “too awkward”
Cling to a trusted friend in group settings to avoid having to meet new people
Take jobs with limited interaction, even if they’re underpaid or not aligned with your goals
Live with guilt about relying on family financially—but also panic at the thought of full independence
The core driver?
A deep fear of being negatively judged, rejected, or humiliated.
Not Sure if It’s Social Anxiety?
Take the Social Phobia Inventory (SPIN) screening test—a free, research-backed questionnaire that can help you determine where you fall on the social anxiety spectrum.
It’s a great starting point to better understand your symptoms (and get some clarity beyond “why am I like this?”).
What Happens When Social Anxiety Goes Untreated?
Left unchecked, social anxiety can quietly shape your entire life:
Relationships
Avoiding dating or deep emotional connection
Keeping secrets from your partner out of fear of being “too much”
Growing distant from friends because you cancel more than you connect
Feeling deeply lonely—even when surrounded by people
Career + Finances
Declining promotions or speaking opportunities
Taking lower-paying jobs to avoid interaction
Staying stuck in roles that don’t reflect your abilities
Struggling to network, negotiate, or show up in leadership
Daily Life + Independence
Relying on parents or partners to handle life logistics
Feeling anxious about errands, phone calls, or small talk
Canceling appointments, events, or plans you wanted to attend
Letting fear run the show—even when your goals are clear
This isn't just about fear. It’s about loss of opportunity, connection, and fulfillment.
But here's the good news: there's a proven, personalized way forward.
What I Offer: A Structured, Science-Backed Approach to Social Anxiety
At Mind Alchemy Mental Health, I offer a Structured Cognitive Behavioral Therapy (CBT) program that’s specifically designed to reduce social anxiety significantly—typically within 4-5 months.
This program is:
Structured and personalized
Rooted in neuroscience and psychology
Designed for high-achieving women who are ready to reclaim their confidence
What’s Included:
Education – Understand what’s happening in your brain and body (knowledge = power)
Cognitive restructuring – Learn how to challenge the “I’m going to mess this up” voice in your head
Behavioral strategies – Build a toolkit to calm your nervous system and stay grounded
Exposure therapy – Practice facing what scares you, with support and strategy
Worksheets + Handouts – Interactive tools designed to help you better understand yourself, uncover the specific drivers of your anxiety, and create personalized strategies for healing. These resources also help you track your progress and stay connected to the work between sessions.
My Full Approach (Beyond Therapy)
CBT is the foundation—but sometimes, we pair it with additional support to help you get momentum faster.
That might include:
Medication – When appropriate, medication can help take the edge off so you can fully engage in the deeper work. For some, it’s a helpful bridge to uncovering root causes; for others, it’s an ongoing part of feeling balanced—and there’s no shame in that.
Supplements + Nutraceuticals – Like magnesium, L-theanine, or adaptogens to support your system
Functional Testing – To identify underlying biological contributors (gut issues, nutrient deficiencies, hormonal imbalances) that may be fueling anxiety
And here’s the part most providers miss:
I specialize in deprescribing. If we use medication, we use it strategically—with the goal of helping you taper off once you feel ready and confident to move forward without it.
Social Anxiety Isn’t Who You Are
It’s a pattern your brain learned to protect you.
But when that pattern is holding you back from the job you want, the relationship you deserve, or the independence you crave—it’s time for a new path.
Let’s rewrite the story:
Instead of fearing promotions, you climb the ladder and step into leadership with confidence.
Instead of avoiding intimacy, you build relationships where you feel safe and seen.
Instead of skipping opportunities, you show up fully—at work, in love, and in life.
Instead of rehearsing conversations in your head, you trust yourself to speak with clarity and calm.
Instead of relying on your parents, you create a life that’s truly yours—without fear running the show.
You deserve more than symptom management.
You deserve transformation.
And I can help you get there.
How I Can Help
My Approach
Here’s how we tackle social anxiety at its roots—and build real, lasting change:
Functional lab and genetic testing
For many of my clients, traditional medications haven’t worked—or haven’t worked well enough. That’s often because we’re missing key information. These tests help uncover hidden contributors like nutrient deficiencies, gut imbalances, and hormonal shifts that may be driving anxiety beneath the surface—so we can create a more targeted, effective treatment plan.
A curated blend of medication, supplements, and nutraceuticals
Thoughtfully chosen support to reduce overwhelm so you can fully engage in the work. For some, it's a temporary bridge; for others, it's a steady anchor. Either way, there's zero shame in what helps you thrive.
Structured CBT with a clear roadmap
A proven, results-driven therapy framework focused on education, cognitive restructuring, behavioral strategies, and exposure—designed to reduce anxiety significantly in 4-5 months.
Lifestyle and nervous system support
Targeted tools and practices to help your body stay calm, grounded, and resilient in everyday life.
A warm, integrative, science-backed approach that’s tailored to you—not your diagnosis
No cookie-cutter plans—just personalized, high-touch care. This program delivers results when you’re ready to show up and do the work (and I’ll be right there with you).
At Mind Alchemy Mental Health, I offer more than symptom relief—I offer a full recalibration.
If social anxiety has been holding you back—from relationships, career growth, or just feeling at ease in your own skin—it doesn’t have to stay that way.
Let’s turn “I can’t” into “I did.”
What’s your signature move at a social event?
Hiding in the bathroom
Hanging with the dog
Pretending to text
Planning my escape
Tell Me—Which Part Hits Home for You?
Have you ever turned down something you wanted because anxiety talked you out of it?
Drop a comment: What’s one-way social anxiety has held you back—and what’s one thing you’d do if it wasn’t in the way?
Your voice matters. And it’s time you got it back.
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