Social Anxiety and the Workplace

People facing social anxiety often worry about social interactions, feeling judged or criticised by others. When it comes to work, tasks like job searches, interviews, and the roles themselves can feel especially daunting for them. It's important to remember that no job is completely free of social contact—aiming for that perfect, safe job can sometimes keep you stuck in avoidance, which may actually make your anxiety worse over time. Instead, with thoughtful strategies and small, steady steps, you can find or create roles that support your mental health while offering opportunities to grow and succeed.

Seek Support from a Career Counsellor

 You don’t need to settle for only low-stress or low-interaction jobs. What truly matters is pursuing work that genuinely interests you, while also building coping skills to handle the social parts. With courage, resilience, and gradual exposure, you can thrive in a role that challenges you without feeling overwhelmed. Often, social anxiety in the workplace shows up as a deep fear of judgment or criticism—whether real or imagined. You might worry that colleagues or supervisors are scrutinising your every move, waiting to criticise, or questioning your abilities.

This constant self-monitoring can drain your energy and add to your stress, making even simple tasks feel harder. Many people with social anxiety reflect on how it can slow down career growth, facing distinct challenges at different stages: during the job search, interviews, and once on the job. You might overthink every posting, avoid roles that seem too social, doubt your qualifications, or skip networking altogether. Interview settings can feel incredibly high-stakes, leading to blank minds, physical symptoms like sweating or trembling, and sometimes even cancelling interviews to avoid anxiety.

Anxiety as a Gamer

When choosing a job, it might seem easiest to look only for roles that involve minimal interaction, but that can also lead to missing out on fulfilling opportunities. Instead, aim for a balance—look for roles that match your strengths and interests while being manageable in terms of social demands. Even quiet positions usually include some level of social contact, like meetings or feedback sessions.

Consider whether you can manage those social aspects by developing coping skills, rather than dismissing a role outright. Maintaining a realistic perspective helps you open more doors and find work that suits you, rather than narrowing your options.

Once you're working, the anxiety can persist—fearing mistakes, judgment, hesitating to ask for help, avoiding speaking up in meetings, or turning down promotions because of increased social demands. Falling into the avoidance trap means that sticking to low-contact jobs can make these behaviours worse over time, reinforcing the idea that social situations are dangerous and shrinking your comfort zone.

To break free, try small, manageable challenges: volunteer to give a quick update, ask a coworker a question, or request a brief check-in. These tiny wins build your confidence and resilience bit by bit.