Introvert Vs. Social Anxiety: What’s the Difference?

What Is Introversion?

Introversion is a way of being or a personality trait where an individual tends to lean toward being more shy, reserved, and is more likely to prefer time alone versus in the company of others. Someone who favors introversion, for example, will likely choose to spend Saturday night at home reading a book rather than out at a party with friends. Introversion can also mean someone enjoys engaging socially with others but to a limited extent compared to extroverts. Introversion is not a mental health disorder, and it is perfectly healthy to be introverted, even in a culture that tends to favor extroversion.

Introverts may share the following characteristics:

• Strong listening skills
• Difficulty with or avoidance of conflict
• Carefully consider their options before making a decision
• Prefer sharing feelings through art or writing
• May take time to process feelings more slowly
• May communicate in nonverbal or indirect ways
• May frequently overthink and spend a lot of time making decisions
• Often experience emotional sensitivity
• Are often keen observers

What Is Social Anxiety Disorder?

Social anxiety disorder is a mental health disorder in which someone has an intense fear of social situations and/or performance in social situations. There is also a fear of humiliation, embarrassment, and judgment from others within a social context. Social anxiety disorder is the most common anxiety disorder, with onset starting in 50% of affected individuals by the age of eleven and 80% of affected individuals by age twenty.¹ Many individuals affected by social anxiety disorder (or SAD) worldwide may not realize they meet diagnostic criteria and suffer in silence.² Research indicates there can be biological and environmental causes of social anxiety disorder, including a biological predisposition to being more inhibited, family environment, social conditioning, and even traumatic events.³

People with social anxiety have an overwhelming fear of:

• Being watched by others in social situations
• Being judged by others
• Being embarrassed
• Being the center of attention
• Performing or presenting in a social situation
• Being humiliated
• Being scrutinized by others
• Discomfort with strangers

People with social anxiety may also experience the following physical symptoms which are associated with anxiety and, in some cases, panic disorder:

• Rapid heartbeat
• Dizziness
• Dissociation
• Sweaty palms
• Dry mouth
• Freezing (becoming temporarily immobile)
• Feeling extremely hot or cold and clammy
• Stomachaches
• Headaches
• Nausea

What’s the Difference between Shyness & Social Anxiety?

There are a few differences between shyness and social anxiety. Shyness is defined as being more socially timid or bashful. Shyness may be a component of social anxiety, but the intensity of fear present in social anxiety is not always present in someone shy. A person can experience shyness without experiencing intense fear or anxiety to the point of discomfort.

Introvert Vs. Social Anxiety

Introversion tends to be a personality trait, whereas social anxiety is a mental health disorder. Social anxiety will cause someone to experience extreme fear and discomfort. In contrast, someone who identifies as introverted may have a complete absence of fear and anxiety around social experiences and social performance.

An individual can be introverted and also have a social anxiety disorder. In this case, that person is likely to prefer to be alone rather than in social situations. They may also experience intense fear of embarrassment or humiliation in social situations that cause extreme discomfort. An introvert living with social anxiety will likely want to overcome this intense fear of social situations but also be comfortable with the fact that they are not a very socially inclined person to begin with.

Signs Your Introversion May Be Social Anxiety

If simply thinking about or the experience of being in social situations causes intense fear and anxiety regularly, what seems like introversion may be a social anxiety disorder. Individuals who identify as introverts and wonder if they meet the criteria for SAD can check in with themselves about the extent of their fear and discomfort in social situations to determine this difference. With most mental health disorders, what differentiates a mental health diagnosis from healthy human experiences is the degree of harm it causes to oneself or others.

Signs your introversion traits may be social anxiety include:

• You avoid attending social events but feel lonely when you’re alone: Individuals living with SAD do crave social interaction, so if you’re not enjoying your alone time and this time feels more like avoidance than a preference, this may indicate you are experiencing SAD.
• You avoid making plans with groups because you think you’re a loner: If there are activities you’d otherwise like to participate in but avoid because there is a group component, this could be a symptom of SAD.
• You experience intense fear of giving a presentation at work: Many adults living with SAD will have extreme fear of having to give a presentation or other kind of performance-based activity. Often, jobs will require this of individuals and cause extreme distress.
• You miss out on fun activities because other people will be present: SAD may be keeping you from doing things you might otherwise enjoy because of a social component.
• You experience friction in relationships with others because of social avoidance: Friends of individuals living with SAD may sometimes feel neglected or worry their friend doesn’t like them when their friend turns down activities and experiences because of this mental health disorder.

Can You Be a Socially Anxious Introvert?

Introverts can experience social anxiety. Introverts often feel drained or depleted in social situations, but this experience differs from intense fear and/or avoidance of social situations. It is possible for an introvert to feel drained by social experiences AND experience intense anxiety and fear simultaneously. Becoming acquainted with and understanding the nature of emotional experiences behind social avoidance is a helpful way for introverts to develop awareness around whether or not they are also socially anxious.

Signs you may be a socially anxious introvert include:

• You favor your own company and alone time because you worry about how others perceive you
• During work meetings, you hope to escape notice by sitting quietly in the corner
• You avoid social situations you might want to be a part of because of fear or anxiety
• You stay home on nights you might want to go out and have time spent connecting with others
• You avoid opportunities at work because of social performance
• You may experience friction in relationships with friends and partners because of social avoidance
• You experience physical symptoms of fear and anxiety at the thought of going to a social event

Are Introverts Prone to Anxiety?

Research has found that introverts tend to be more prone to experiencing high anxiety.⁴ They may also be prone to emotional sensitivity and being more subdued in general. This does not mean that all introverts experience anxiety or share these characteristics.

Treatment Options for Social Anxiety

Fortunately, social anxiety is treatable with therapy for anxiety or medications. It is helpful for individuals who think they might be experiencing SAD and it is causing them regular and significant distress to seek support for these symptoms in order to improve mental health and general psychological and emotional wellbeing.

Social Anxiety Therapy

There are effective ways to treat social anxiety with behavioral therapy.

Common therapies for social anxiety include:

• Cognitive behavior therapy (CBT): CBT for social anxiety is one therapeutic option for treating social anxiety. This involves learning to target thoughts and behaviors around social anxiety that are causing fear for an individual with the goal of decreasing fear and avoidance.
• Exposure therapy: Another behavioral therapy intervention is exposure therapy for social anxiety. Exposure therapy involves systematically exposing an individual to the triggering situations that cause fear and avoidance in order to eventually extinguish the distress associated with those situations.
• Acceptance and commitment therapy (ACT): ACT is a type of action-oriented therapy that involves goal setting and motivation for changing behavior in order to eventually overcome the fear and anxiety associated with certain behaviors.
• Group therapy: SAD can be addressed in group therapy, which can provide a support network for individuals experiencing social anxiety. CBT groups for social anxiety can also be beneficial.

Social Anxiety Medication

In addition to behavioral therapy, an individual living with SAD might contemplate trying anti-anxiety medication. Treatment plans for many mental health disorders recommend a combination of therapy and medication in order to optimize results.

When to Seek Professional Help for Social Anxiety

If symptoms of social anxiety are causing significant distress to an individual in their relationships, at work or in daily life, then it is important to seek professional help. The convenience of online therapy options for anxiety are helpful for those seeking treatment for SAD. You may consider using an online therapist directory to find a therapist who specializes in treating social anxiety disorder, or consider trying an online CBT therapy platform.

In My Experience

In my experience, it is possible for individuals seeking treatment for social anxiety disorder to decrease the intensity of fear and avoidance in order to improve their lives. Change is always more sustainable when it happens in incremental and manageable doses. Creating an individualized treatment plan with a therapist or prescribing provider can help find a pace of treatment that fits each individual in a lasting and meaningful way.