While introverts can struggle with social anxiety, the two create different thought patterns and behaviors and therefore, should be classified separately.

Do you find yourself in a small social circle with appreciation for your alone time? Do you need time before opening up to new people? Do you cancel plans regularly?

If you answered “yes” to these questions, you may assume you have a social anxiety disorder. However, such traits are associated with introversion.

Throughout this article, we’ll discuss the difference between introversion and social anxiety. We’ll also detail how you can get the proper treatment, if necessary.

The Difference Between Introversion and Social Anxiety

Social anxiety and introversion naturally appear the same as they possess many of the same behaviors. However, these two experiences are not the same thing. In fact, they have less in common than you may assume:

Introversion

Introversion is a personality trait, not a mental health condition. As such, you don’t “struggle” with introversion. It’s simply who you are.

Introversion is defined by your ability to draw energy from within yourself. You likely spend time alone, preferring your solidarity as it is where you feel most in tune with yourself. ¹

You’re more likely an introvert if you:

• Avoid conflict
• Communicate emotions and ideas through creative expression
• Evaluate choices thoroughly before deciding
• Possess effective listening abilities

Introversion is not something that needs to be changed. While you can develop tactics for being more comfortable around others, you cannot change where you source your energy.

Social Anxiety

A social anxiety disorder (SAD), or social phobia, is marked by severe nervousness and fear in or when thinking about social situations. In most cases, SAD is measured by your fear of rejection and judgment. ²

If you’re an introvert, you keep to yourself because you enjoy it. However, if you have SAD, you likely want to socialize more but are too nervous about your reception.

Do you relay what you’ve said to others in your head? Do you find yourself worried about the next social engagement? These are signs of social anxiety. Other signs include:

• Avoid engaging with unfamiliar people
• Dwell on the chance of social mistakes, such as misremembering a name or coughing during a presentation
• Experience irritation or isolation due to difficulty in forming desired connections with others
• Frequently worry about performing an awkward action in front of other people

Social anxiety is a mental health condition that can barrel into other problems. For example, you may isolate yourself from others, leading to experiences of loneliness and depression. ³

Can You Be an Introvert and Socially Anxious?

The short answer is yes. However, the long answer requires more of an explanation.

Sometimes introversion is confused with social anxiety. Introverts tend to feel drained when they experience too much social interaction. As such, you’ll need time to yourself to recharge.

This “drained” sensation isn’t the same as feeling anxious. As an introvert, you are comfortable with your alone time. You’re also content hanging out with others when you have the energy.

But what if you don’t just need your alone time? What if you also need the reassurance of others? These may be signs of a socially anxious introvert. Other signs may include:

• When you don’t hear back from a friend, you grow worried that you’ve done something wrong and analyze your previous interactions.
• In group settings, you sit in a place where you go unnoticed. During this time, you may experience physical symptoms, including: ⁴
  • Blushing
  • Muscle tension
  • Racing heart
  • Sweaty palms

If avoidance and fear are relevant when you do have alone time, you may struggle with social anxiety.

Are Introverts More Likely to Have Social Anxiety?

According to a 2020 study, social anxiety is more relevant in introverted people. ⁵ However, introversion is not an immediate risk factor for social anxiety.

Not to mention, there are other personality factors at play. For example:

• If you’re more diligent, you might worry about overlooking crucial details or appearing unreliable. ⁶
• If you have higher levels of neuroticism, you might be more susceptible to general insecurity and stress, leading to anxiety about all new situations. ⁷

It’s also worth mentioning that extroverts can have social anxiety too. In fact, extroverts face the challenge that social anxiety contrasts with their normal behavior. ⁸

What About Shyness?

Shyness is another personality trait confused with introversion and social anxiety. However, some have suggested shyness is a severe version of social anxiety.

Similar to social anxiety, shyness will make you feel uncomfortable around people you don’t know and reluctant to embrace social situations. ⁹ On top of this, you may:

• Become anxious about making new friends and worry about being liked
• Feel nauseous, sweat, or blush before addressing a group
• Favor communication by text or email
• Stay near close friends in social situations

Shyness typically goes away once you start to feel comfortable. For example, you may feel less nervous once accepted in a group setting.

Shyness, social anxiety, and introversion can happen simultaneously. This may make it difficult to determine which has the biggest effect on you. While research suggests shy people are more likely to struggle with social anxiety, the majority of shy people don’t have the severe stress associated with the mental health condition. ¹⁰

When Should You Get Help?

Introversion and shyness likely aren’t inhibiting your life to create serious complications. However, a social anxiety disorder can make it difficult to develop friendships and relationships.

You may need to reach out for help if you:

• Crave companionship and feel more at ease around others
• Experience difficulty engaging in everyday interactions at school or work
• Feel worse instead of better after being alone
• Spend a lot of time fearing criticism or disapproval
• Use alcohol or drugs to cope with your anxieties

Over time, social anxiety can lead to isolation and depression. Therefore, you need to seek a therapist to help you readjust your fears. A therapist will:

• Assist in addressing fears of judgment and rejection
• Help in practicing challenging and reframing anxious thoughts
• Provide advice on handling worry in productive ways
• Teach techniques for better navigating social situations

Exposure therapy has also been found to be helpful for those with social anxiety. ¹¹

References

¹ Tuovinen S, Tang X, Salmela-Aro K. Introversion and Social Engagement: Scale Validation, Their Interaction, and Positive Association With Self-Esteem. Front Psychol. 2020 Nov 30;11:590748. doi: 10.3389/fpsyg.2020.590748. PMID: 33329251; PMCID: PMC7734327.

² Rose GM, Tadi P. Social Anxiety Disorder. 2022 Oct 25. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan–. PMID: 32310350.

³ Lim MH, Rodebaugh TL, Zyphur MJ, Gleeson JF. Loneliness over time: The crucial role of social anxiety. J Abnorm Psychol. 2016 Jul;125(5):620-30. doi: 10.1037/abn0000162. Epub 2016 Apr 28. PMID: 27124713.

⁴ Alhadi AN, Alageel MA, Alsuhaibani FA, Alkaff HM, Albawardi MS, Alfaifi AA, Duraihem TB, Alhayes FA. Prevalence and Severity of Social Anxiety Symptoms and Their Relationship With Body Dysmorphic Symptoms. Cureus. 2024 Feb 2;16(2):e53436. doi: 10.7759/cureus.53436. PMID: 38435158; PMCID: PMC10909235.

⁵ Costache ME, Frick A, Månsson K, Engman J, Faria V, Hjorth O, Hoppe JM, Gingnell M, Frans Ö, Björkstrand J, Rosén J, Alaie I, Åhs F, Linnman C, Wahlstedt K, Tillfors M, Marteinsdottir I, Fredrikson M, Furmark T. Higher- and lower-order personality traits and cluster subtypes in social anxiety disorder. PLoS One. 2020 Apr 29;15(4):e0232187. doi: 10.1371/journal.pone.0232187. PMID: 32348331; PMCID: PMC7190155.

⁶ Kotov R, Gamez W, Schmidt F, Watson D. Linking “big” personality traits to anxiety, depressive, and substance use disorders: a meta-analysis. Psychol Bull. 2010 Sep;136(5):768-821. doi: 10.1037/a0020327. PMID: 20804236.

⁷ Widiger TA, Oltmanns JR. Neuroticism is a fundamental domain of personality with enormous public health implications. World Psychiatry. 2017 Jun;16(2):144-145. doi: 10.1002/wps.20411. PMID: 28498583; PMCID: PMC5428182.

⁸ Naragon-Gainey K, Rutter LA, Brown TA. The interaction of extraversion and anxiety sensitivity on social anxiety: evidence of specificity relative to depression. Behav Ther. 2014 May;45(3):418-29. doi: 10.1016/j.beth.2014.01.004. Epub 2014 Jan 24. PMID: 24680235.

⁹ Ishiyama FI. Shyness: anxious social sensitivity and self-isolating tendency. Adolescence. 1984 Winter;19(76):903-11. PMID: 6516936.

¹⁰ Heiser NA, Turner SM, Beidel DC. Shyness: relationship to social phobia and other psychiatric disorders. Behav Res Ther. 2003 Feb;41(2):209-21. doi: 10.1016/s0005-7967(02)00003-7. PMID: 12547381.

¹¹ Scheurich JA, Beidel DC, Vanryckeghem M. Exposure therapy for social anxiety disorder in people who stutter: An exploratory multiple baseline design. J Fluency Disord. 2019 Mar;59:21-32. doi: 10.1016/j.jfludis.2018.12.001. Epub 2018 Dec 13. PMID: 30578977.