Social Anxiety and Alcohol: How to Break the Cycle

You're getting ready for a party where you barely know a soul. The pre-event jitters are kicking in, so you reach for a glass of wine to take the edge off. That first sip brings a wave of relief, making it easier to walk out the door. But is that drink really your friend? Many of us use alcohol for social anxiety, believing it's the only way to feel comfortable in a crowd. But relying on that liquid courage can be a trap. Understanding the complex relationship between social anxiety and alcohol is the first step to breaking the cycle and finding confidence that doesn't come from a bottle.

In this post, we’ll explore the relationship between social anxiety and alcohol misuse. We’ll also offer self-help tips for managing social anxiety. Let’s get started!

First, What Is Social Anxiety?

Contrary to popular belief, social anxiety is more than just being shy: it’s an intense, persistent fear of being watched, judged, or rejected by others in social situations. 

People with social anxiety often have anxiety or fear in social situations, such as meeting new people, performing in front of people, taking or making phone calls, answering a question in front of people, asking for help in a public place, or participating in an interview. 

Symptoms range from mild to severe and vary in intensity from person to person. They also vary by situation. For instance, someone with social anxiety might be afraid when they get into a social situation with people they don’t know, such as at a spouse’s company holiday party or a friend’s bridal shower. Others might get anxious simply thinking about an upcoming social gathering — otherwise known as anticipatory anxiety. For instance, if we receive a wedding invite in the mail, we might start to get anxious in anticipation of it. 

Some of the more common physical and physiological symptoms of social anxiety include blushing, sweating, shaking or feeling our heart race in social situations. People with social anxiety tend to be very self-conscious, embarrassed, or awkward in front of others. They might feel like their mind goes blank when talking to people.

Overall, social anxiety is a relatively common condition, with 12% of adults in the U.S. experiencing it at some point in their lives — mathematically speaking, in a group of 25 people, 3 people have struggled with social anxiety! In fact, it’s the third most common mental health condition behind substance use disorder and depression. If this is something you experience, just know that you’re not alone. 

First, What Is Social Anxiety?

Contrary to popular belief, social anxiety is more than just being shy: it’s an intense, persistent fear of being watched, judged, or rejected by others in social situations. People with social anxiety often have anxiety or fear in social situations, such as meeting new people, performing in front of people, taking or making phone calls, answering a question in front of people, asking for help in a public place, or participating in an interview. Symptoms range from mild to severe and vary in intensity from person to person. They also vary by situation. For instance, someone with social anxiety might be afraid when they get into a social situation with people they don’t know, such as at a spouse’s company holiday party or a friend’s bridal shower. Others might get anxious simply thinking about an upcoming social gathering — otherwise known as anticipatory anxiety.

Some of the more common physical and physiological symptoms of social anxiety include blushing, sweating, shaking or feeling our heart race in social situations. People with social anxiety tend to be very self-conscious, embarrassed, or awkward in front of others. They might feel like their mind goes blank when talking to people. Overall, social anxiety is a relatively common condition, with 12% of adults in the U.S. experiencing it at some point in their lives — mathematically speaking, in a group of 25 people, 3 people have struggled with social anxiety! In fact, it’s the third most common mental health condition behind substance use disorder and depression. If this is something you experience, just know that you’re not alone.

General vs. Specific Social Anxiety

Social anxiety can show up in a couple of different ways. Some people experience what’s known as specific (or performance) social anxiety, where their fear is tied to a particular situation, like public speaking or eating in front of others. They might be perfectly comfortable in a one-on-one chat but feel intense dread at the thought of giving a presentation. On the other hand, some people have generalized social anxiety, where they feel anxious in almost all social settings. This can make everyday interactions, from making small talk with a cashier to attending a party, feel overwhelming and stressful. Understanding which type you experience can be the first step toward finding the right coping strategies.

Social Anxiety vs. Shyness

It’s really important to draw a line between social anxiety and shyness, because they aren’t the same thing. Shyness is a personality trait. You might feel a bit reserved or awkward around new people, but it doesn’t typically get in the way of your life goals. Social anxiety, however, is a mental health condition characterized by an intense, persistent fear of being judged or scrutinized. This fear is often so powerful that it leads people to avoid social situations entirely, which can interfere with work, school, and relationships. While a shy person might feel nervous before a party, someone with social anxiety might have a panic attack just thinking about it.

The Consequences of Untreated Social Anxiety

When social anxiety goes unaddressed, it can cast a long shadow over your life. The constant fear and avoidance can lead to significant loneliness and isolation, making it difficult to form meaningful connections. Over time, this can contribute to other issues like depression or low self-esteem. To cope with the intense distress, some people turn to substances like alcohol to feel more at ease in social settings. While it might seem like a quick fix, this can create a dependent relationship with alcohol, where you feel you can’t socialize without it. This cycle can prevent you from developing healthier, more sustainable coping skills for managing anxiety on your own.

The Direct Link Between Social Anxiety and Alcohol Use

If you’ve ever reached for a drink to calm your nerves before a social event, you’ve experienced the connection between anxiety and alcohol firsthand. For many, alcohol becomes a tool to temporarily quiet the fear of judgment and make social interactions feel more manageable. It can lower inhibitions and create a fleeting sense of confidence, which feels like a welcome relief from the constant worry. However, this pattern of using alcohol as a social crutch can quickly become problematic, creating a cycle where anxiety fuels drinking, and drinking, in turn, can make anxiety worse over the long term.

Social Anxiety as a Key Risk Factor

There's a strong scientific reason why this connection feels so real. Research shows that having social anxiety disorder (SAD) makes you more likely to develop issues with alcohol. Many people with social anxiety use alcohol to self-medicate, essentially treating their social fears with a drink to get through uncomfortable situations. This coping mechanism can lead to a dangerous dependency. As one study confirms, "Social anxiety disorder (SAD) makes people more likely to develop alcohol use problems." This highlights how what starts as a way to manage anxiety can evolve into a separate, significant problem that needs to be addressed.

How Common Are Co-Occurring Disorders?

The overlap between social anxiety and alcohol use disorder is more common than you might think. When two conditions like this exist at the same time, they're known as co-occurring disorders, and the statistics are pretty telling. According to research published by the National Institutes of Health, "About one-fifth of patients with social anxiety disorder also suffer from an alcohol use disorder." The connection goes both ways, too. Data shows that about 15% of people being treated for alcoholism also have social anxiety, which underscores just how intertwined these two challenges can be.

Why Alcohol Seems to Help (At First)

Living with social anxiety can be debilitating, and it’s not uncommon for people with the condition to turn to alcohol for relief. This makes sense given that alcohol is a depressant with sedative effects, helping calm our central nervous system. As a result, it can help “take the edge off” and provide a temporary respite from anxiety. 

The problem, however, is that alcohol can actually worsen our anxiety in the long run. How so? It all comes down to how alcohol interacts with neurotransmitters — important chemicals — in our brain. We often don’t realize it, but our brain depends on a delicate balance of chemicals to keep us functioning well. As a toxin, alcohol does significant damage and disrupts this balance.

Here’s how it works: whenever we consume alcohol, our brain is flooded with neurotransmitters such as dopamine and serotonin — both of which make us feel good. Alcohol also temporarily increases levels of neuromodulators gamma-aminobutyric acid (GABA), glycine, and adenosine, decreasing anxiety. 

However, once the temporary effects of alcohol wear off, production of all these neurotransmitters is impaired. As a result, we’re often left feeling more anxious. This also explains why we might experience a crash or “down in the dumps” feeling after a night of drinking. Even moderate amounts of alcohol can lead to an increase in anxiety, irritability, or depression a few hours later or the next day. 

The Powerful Belief That Alcohol Works

Beyond the temporary chemical changes in our brain, there’s another powerful force at play: the belief that alcohol is a fix for social discomfort. When you’re feeling anxious, reaching for a drink to feel more confident or relaxed is a form of self-medication. Over time, you might start to believe you *need* alcohol to get through social events. This creates a challenging cycle. You anticipate a party, feel anxious, and have a drink to cope. It seems to work for a little while, but the anxiety often returns later, sometimes even stronger. This experience reinforces the belief that alcohol helps, making you more likely to rely on it the next time, even if it’s not providing any real, long-term relief.

The Cycle of Social Anxiety and Alcohol

While alcohol might feel like a solution to our social anxiety, it can quickly lead to problems. After all, the relationship between social anxiety and alcohol is a bit like the chicken and egg: anxiety can lead us to drink for temporary relief, but drinking can make us anxious. This can create a vicious cycle that can spiral into physical and mental dependence on alcohol.

In fact, social anxiety and alcohol misuse often go hand-in-hand. Research shows that a person with an anxiety disorder is three times more likely to develop an alcohol use disorder compared to someone who has never been diagnosed with anxiety. 

Furthermore, one study estimates that about 1 in 5 people with social anxiety disorder (SAD) also struggle with alcohol abuse or dependence. Many more fall into gray area drinking and would like to drink less than they do on social occasions. 

In a nutshell, drinking to cope with social anxiety can quickly become a harmful habit. If we’re continually using alcohol to feel more relaxed or at ease in social situations, we might eventually avoid any social situation where we wouldn’t be able to drink. Furthermore, depending on the degree of our social anxiety, we might feel the need to have a drink before a social event — in addition to consuming alcohol during it. 

Some people with social anxiety may drink excessive amounts because they strongly associate alcohol with relief. Over time, long-term alcohol use often leads to increased tolerance, in which we need to consume more alcohol to get the desired effect. For example, we might have started feeling more relaxed after just one glass of wine. As time goes on, however, we might find ourselves needing two, three, or more glasses to get the same relief. 

How to Get Help for Both

Given the close connection between social anxiety and alcohol misuse, it’s perhaps not surprising that treating one condition typically requires adequately addressing the other. 

Research suggests that a combination of cognitive-behavioral therapy (CBT) and motivational enhancement therapy (MET) may successfully treat co-occurring social anxiety disorder and alcohol misuse. Let’s take a closer look at these therapies: 

• Cognitive Behavioral Therapy: CBT is a goal-oriented therapy that focuses on our thoughts, feelings, and behaviors. The core belief of CBT is that identifying and adjusting harmful thought patterns can help influence our feelings and actions. Essentially, CBT helps us rewire our thoughts and the ways we respond to them. In the context of social anxiety and alcohol use, a therapist might help us identify harmful thoughts related to our social anxiety, which triggers us to drink. They would then work with us on changing our thought patterns and developing healthier coping mechanisms. Overall, CBT has proven to be a highly effective approach in helping people manage social anxiety and overcome alcohol misuse. 
• Motivational Enhancement Therapy: MET is a therapeutic approach aimed at helping us resolve ambivalent feelings, set direct goals for self-improvement, and stay motivated to achieve them. Otherwise referred to as “motivational interviewing,” MET can encourage us to examine the negative consequences of alcohol use and address any resistance to change that might be holding us back. This has been shown to be a particularly powerful technique for treating alcohol misuse since many people feel powerless against addiction and can benefit from increased motivation to take action against it. 

Depending on the severity of our social anxiety and alcohol misuse, we may also benefit from anti-anxiety medication or medications for reducing alcohol cravings. It’s important to consult a medical professional who can help us develop a personalized treatment plan. They can also recommend licensed counselors or therapists who offer cognitive behavioral therapy or motivational enhancement therapy. 

               

Therapy Options

If you’re struggling with both social anxiety and your relationship with alcohol, please know that effective help is available. Therapy provides a safe, confidential space to understand the connection between the two and develop new, healthier ways to cope. A therapist can guide you in building a toolkit of strategies to manage anxiety without feeling like you need a drink to get through social events. Several therapeutic approaches have proven successful in treating these co-occurring conditions, offering a clear path forward so you can feel more comfortable and in control in any social setting.

Cognitive Behavioral Therapy (CBT)

Cognitive Behavioral Therapy, or CBT, is a highly effective, goal-oriented approach that focuses on the interplay between our thoughts, feelings, and actions. The core idea is that by identifying and challenging our unhelpful thought patterns, we can change how we feel and behave. For instance, a therapist using CBT might help you recognize the specific anxious thoughts that arise before a social event — like “Everyone will think I’m awkward” — which in turn trigger the urge to drink. Together, you’ll work on reframing these thoughts and developing alternative coping mechanisms, effectively rewiring your response to social triggers. Many of the tools and techniques within the Reframe app are based on these powerful CBT principles.

Exposure Therapy and Social Skills Training

Other powerful tools include exposure therapy and social skills training. Exposure therapy helps by gradually and safely reintroducing you to the social situations you fear. Instead of forcing yourself to attend a huge party, you might start by having a short coffee with a friend, then move on to a small group dinner. This step-by-step process helps desensitize your anxiety response over time. Social skills training complements this by equipping you with practical skills to feel more confident, such as how to start and maintain conversations or use assertive communication. By practicing these skills, you build real-world confidence, reducing the perceived need for alcohol as a social crutch.

Medication Considerations

Alongside therapy, medication can be a useful component of a comprehensive treatment plan for some people. It’s not a standalone solution, but it can help manage the intensity of anxiety symptoms, making it easier to engage with and benefit from your therapy sessions. Deciding whether to use medication is a personal choice that should always be made in consultation with a qualified medical professional, like a psychiatrist or your primary care doctor. They can assess your specific situation, discuss the potential benefits and risks, and help you find the right fit for your needs.

SSRIs vs. Benzodiazepines

When considering medication for social anxiety, especially when alcohol use is a concern, doctors often prefer Selective Serotoni n Reuptake Inhibitors (SSRIs). These are typically the first-choice treatment because they are effective, non-addictive, and don’t have dangerous interactions with alcohol. On the other hand, benzodiazepines (like Xanax or Valium) are generally not recommended for individuals with an alcohol use disorder. While they can reduce anxiety quickly, they carry a high risk of dependence and can be extremely dangerous when mixed with alcohol, as both substances depress the central nervous system. A doctor can help you weigh these options carefully.

Overcoming Treatment Challenges

One of the biggest hurdles in getting effective help is that social anxiety and alcohol misuse are often treated separately. For the best outcome, it’s crucial to address both issues at the same time through an integrated treatment plan. This means being open and honest with your healthcare provider about everything you’re experiencing — both your anxiety in social situations and your patterns of alcohol consumption. When your doctor or therapist has the full picture, they can create a holistic plan that recognizes how these two issues influence each other. Advocating for this integrated approach ensures you’re not just treating a symptom, but addressing the root cause of the cycle.

The Importance of Early Intervention

Addressing social anxiety early on can make a significant difference in preventing alcohol from becoming a long-term coping mechanism. When anxiety is managed with healthy strategies from the start, especially in adolescence and young adulthood, there’s less opportunity for a dependent relationship with alcohol to form. Learning to build confidence and manage social fears without alcohol creates a foundation for lifelong well-being. That said, it’s never too late to seek help. While early intervention is ideal, making the decision to get support at any stage is a powerful step toward breaking the cycle and reclaiming your life.

6 Ways to Manage Social Anxiety Without a Drink

Apart from seeking professional help, we can also develop new habits and coping skills to help us manage our social anxiety. Here are 6 techniques to try: 

1. Challenge Your Negative Thoughts

Many people with social anxiety feel bad when they misinterpret other people’s comments or facial expressions. For instance, sometimes we assume we know what other people are thinking about us or we assume that others’ behavior is related to us. Often these thoughts are so automatic that we don’t even realize we’re having them. Learning to challenge them can be incredibly helpful. 

The first thing we should do is try to pay attention to automatic negative thoughts that we have before, during, or after social situations. We can then work on challenging them with alternative thoughts. For instance, if our automatic thought was, “She just yawned, she must find me boring,” try asking yourself whether there’s a different explanation. Could it be that she was just tired and that yawn had nothing to do with you? 

Practice Reality Testing

This brings us to a powerful technique called reality testing, which is a more structured way to challenge your thoughts. Think of it as putting your anxious beliefs on trial to see if they hold up under scrutiny. When we feel socially anxious, our minds can create worst-case scenarios that feel incredibly real. We might turn to alcohol to self-medicate and quiet that inner critic, but this often backfires, making anxiety worse once the effects wear off. Reality testing offers a healthier way to manage these thoughts. Instead of accepting them as truth, you actively question them. For example, if you think, “Everyone at this party thinks I’m boring,” ask yourself for the evidence. Has anyone actually said that? Or is it more likely that people are focused on their own conversations? By challenging these automatic assumptions, you can break the cycle of anxiety that can lead to drinking, giving you the power to rewrite the narrative without needing a drink to do it.

2. Start with Small Steps

It’s easy to get overwhelmed when thinking about making your way through major social events or situations, like weddings or parties. But try to start small, by picking realistic goals and taking baby steps. For instance, if you’re considering joining a club, sit in on a meeting first. If you’d like to volunteer at a local organization, take a friend or family member with you the first time. Try pursuing social opportunities with like-minded individuals, since engaging with people with similar interests makes us less likely to feel anxious. Over time, as you take small steps and survive things that make you nervous, you’ll build the confidence to tackle bigger social situations.

3. Celebrate Your Progress

It’s important to acknowledge our effort and celebrate our wins, no matter how small. For instance, perhaps you finally inquired about signing up for that cooking class — that’s a win! You might consider rewarding yourself with a special treat, like your frothy coffee drink or a meal at your favorite restaurant. Every time you have a “win,” consider writing it down in a journal so you can track your progress. When you need a little boost, revisit your journal to see how far you’ve come!

Keep in mind, however, that we might not always succeed. Perhaps we wanted to go to a dinner we were invited to, but our anxiety just really flared up beforehand. Don’t beat yourself up! Practice self-compassion and give yourself some grace, recognizing that progress is not always linear. 

4. Build Real Self-Esteem

Cultivating self-esteem can help us manage social anxiety and lead to more positive interactions with others. If we feel confident, we’re less likely to be worried about what someone thinks about us. Try making a list of your strengths, admirable traits, or things you like about yourself. For instance, maybe you’re a really good listener and people come to you for advice. It can also be helpful to keep a journal of accomplishments. For instance, maybe you won an award at work or were among the finishers at a local sporting event. 

Positive affirmations are another great way to cultivate self-esteem. They might feel awkward at first, but the more you practice and stick with them the easier and more natural it becomes. Focus on “I am” statements, such as “I am a strong person” or “I am working hard and making progress.”

5. Practice Calming Breathing Exercises

Social anxiety causes physiological changes. One way to reduce tension and anxiety is by bringing our body back to a relaxed state. When our body is relaxed, our breathing is slow and natural, making it easier to be around others. 

Try focusing on your breathing and slowing it down. We can do this by inhaling through our nose and exhaling through our mouth. Try using your diaphragm rather than your chest. Inhale for 3 seconds and exhale for 3 seconds. As you exhale, imagine the tension and anxiety leaving your body. Do this as often as necessary throughout the day. Over time, it will likely become automatic and help you relax.

Use the 5-4-3-2-1 Grounding Technique

When you feel anxiety creeping in during a social event, it’s easy to feel overwhelmed. The 5-4-3-2-1 grounding technique is a simple but powerful tool to pull you back to the present moment. It works by redirecting your focus from anxious thoughts to your immediate surroundings, using each of your five senses. It’s discreet, you can do it anywhere, and it helps interrupt the cycle of panic before it takes hold. Here’s the breakdown:

• 5 things you can see: Look around the room and name five objects. It could be a clock on the wall, the pattern on the carpet, a picture frame, a light fixture, or the color of someone’s shoes.
• 4 things you can feel: Bring your attention to four physical sensations. Notice the texture of your jeans, the coolness of a glass in your hand, the feeling of your feet flat on the floor, or the softness of your hair.
• 3 things you can hear: Tune into three sounds. This could be the murmur of conversations, the clinking of glasses, background music, or even the sound of your own steady breathing.
• 2 things you can smell: Identify two distinct scents. Maybe it’s the smell of food from the kitchen or someone’s perfume. If you can’t pick out any smells, just think of two of your favorite scents, like coffee or fresh-cut grass.
• 1 thing you can taste: Focus on one thing you can taste. This could be the lingering flavor of your last sip of water, a mint, or even just the neutral taste inside your mouth.

Practicing grounding techniques like this one offers a healthy alternative to reaching for a drink. It's common for people with social anxiety to use alcohol to feel more comfortable in social settings, hoping it will quiet their fears. But this often backfires. While alcohol provides temporary relief, it can disrupt your brain chemistry and lead to a spike in anxiety once the effects wear off, creating a difficult cycle. By using the 5-4-3-2-1 method, you’re building a sustainable skill to manage anxiety directly, empowering yourself to handle social situations with confidence, without relying on something that can make things worse in the long run.

6. Gently Face Social Situations

For people with social anxiety, It can be tempting to avoid social situations. But doing so isn’t doing anything to help lessen our anxiety. Plus, it’s not healthy to isolate ourselves. Gradual exposure to social situations coupled with relaxation techniques can help us reduce our anxiety. 

To overcome avoidance, try making a list of situations that you might avoid. For instance, maybe you’re afraid of being the center of attention. Then, come up with a list of steps you can take to confront this fear. For instance, maybe you can tell a funny story about yourself to a group of people that you know well, like your friends. With practice, you might then make it a goal to tell a funny story about yourself to a group of strangers. We know: this might be uncomfortable at first. But anxiety tends to go away when we start doing things that make us anxious. It can also give us a nice confidence and self-esteem boost.

Just remember: avoiding situations that make us anxious may seem like a solution, but it will only make things more challenging in the long run. 

Build a Support System

Finding a Buddy

Having a go-to person can make a world of difference when you’re feeling anxious. This could be a close friend, a partner, or a family member you trust. Let them know what you’re working on and how they can help. Maybe they can be your plus-one at an event, or you can text them for a quick pep talk before you walk into a party. You could also consider joining a local support group for anxiety. As experts at the Gateway Foundation note, connecting with others who are facing similar challenges can be incredibly validating and provides a space to exchange tips and encouragement. The key is to find someone who listens without judgment and supports your goals.

Using Digital Communities

If in-person groups feel like too big of a step right now, digital communities are a fantastic alternative. Online forums and apps offer a sense of belonging and understanding from the comfort of your own home. You can share experiences and coping strategies with people from all over the world, often with the option of remaining anonymous. This can be especially helpful on tough days when you need immediate support. For instance, the community feature within the Reframe app connects you with thousands of others who are also working on their relationship with alcohol and mental well-being, providing a built-in network of encouragement right at your fingertips.

Practice in Safe Environments

It might sound counterintuitive, but one of the most effective ways to lessen social anxiety is to gently face the situations that trigger it. This approach, known as exposure therapy, is about starting small in environments that feel manageable. The goal isn't to dive into the deep end by going to a huge concert alone, but to build your confidence step-by-step. You could start by making small talk with the barista at your local coffee shop, then move on to attending a structured class where the focus is on an activity, not just open-ended socializing. These low-pressure situations allow you to practice your social skills. As you prove to yourself that you can handle these moments, the anxiety often begins to fade, giving you the confidence to take on slightly bigger challenges.

You Can Socialize Confidently Without Alcohol

Social anxiety can make life difficult. While consuming alcohol might help calm our nerves in the moment, it will gradually only worsen our symptoms. It can also increase our risk of developing alcohol misuse, causing us to depend on alcohol for any social situation. For people struggling with both social anxiety and alcohol misuse, it’s important to reach out to a healthcare provider who can help treat both conditions simultaneously. We can also practice our own self-help strategies for social anxiety, such as deep breathing exercises and challenging our negative thinking. 

If you want to stop using alcohol to cope with social anxiety, consider trying Reframe. We’re a neuroscience-backed app that has helped millions of people reduce their alcohol consumption and develop healthier coping mechanisms. 

Frequently Asked Questions

Why does alcohol sometimes make my anxiety worse the next day? It’s a frustrating cycle, isn't it? That initial feeling of relaxation from a drink comes from alcohol temporarily boosting feel-good chemicals in your brain. But your brain works hard to maintain balance. Once the alcohol wears off, it overcorrects, leaving you with a deficit of those calming chemicals. This rebound effect is what can cause that spike in anxiety, irritability, or depressive feelings hours later or the next morning, a phenomenon often called "hangxiety."

Is it really a problem if I only drink to feel more comfortable at parties? Using alcohol as a tool to get through social events is incredibly common, but it can become a slippery slope. When you consistently rely on a drink to feel confident, you might start to believe you can't socialize without it. This can prevent you from developing your own natural confidence and coping skills. Over time, what starts as a social crutch can turn into a dependency, where the thought of attending an event sober feels impossible.

What’s a simple, immediate thing I can do at an event when I feel anxious without a drink? When you feel a wave of anxiety, try a grounding technique to bring yourself back to the present moment. The 5-4-3-2-1 method is a great one you can do anywhere without anyone noticing. Silently name five things you can see, four things you can physically feel, three things you can hear, two things you can smell, and one thing you can taste. This simple exercise interrupts anxious thought loops by redirecting your focus to your senses, helping you feel more in control.

How can I tell if I have social anxiety or if I'm just shy? The key difference comes down to intensity and impact. Shyness is a personality trait where you might feel reserved or take a little longer to warm up to new people, but it doesn't typically stop you from living your life. Social anxiety is a mental health condition characterized by an intense, persistent fear of being judged or rejected. This fear is often powerful enough to make you avoid social situations altogether, which can interfere with your relationships, career, and overall happiness.

If I get help for my social anxiety, will my desire to drink in social situations just go away? Treating your social anxiety is a huge step in the right direction, but it's most effective when you also address your drinking habits at the same time. The two are often deeply connected, with one fueling the other. The best approach is an integrated one where you work on building healthier coping skills for anxiety while also consciously changing your relationship with alcohol. This ensures you're treating the entire cycle, not just one part of it.

Key Takeaways

• Relying on alcohol for confidence can worsen anxiety: While a drink might seem to calm your nerves at the moment, it disrupts your brain chemistry and can lead to a rebound effect, leaving you more anxious than before and stuck in a dependent cycle.
• Seek help that treats anxiety and alcohol use together: Because these two issues are so intertwined, treating one without the other is often ineffective. Look for integrated support, like Cognitive Behavioral Therapy (CBT), that helps you understand the connection and build healthier coping strategies for both.
• You can manage social situations without a drink: Build real, lasting confidence with practical tools. Start by challenging anxious thoughts, use grounding techniques to stay calm in the moment, and take small, consistent steps to face social settings on your own terms.

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