The Spotlight Effect and Social Anxiety

The Spotlight Effect and Social Anxiety Social Anxiety Disorder Symptoms Print The Spotlight Effect and Social Anxiety Not Everyone Is Staring at You By Arlin Cuncic Arlin Cuncic, MA, is the author of Therapy in Focus: What to Expect from CBT for Social Anxiety Disorder and 7 Weeks to Reduce Anxiety. Learn about our editorial policy Arlin Cuncic Updated on December 07, 2019 Social Anxiety Disorder Overview Symptoms & Diagnosis Causes Treatment Living With In Children Getty / Yuval Navot / EyeEm The spotlight effect is a term used by social psychologists to refer to the tendency we have to overestimate how much other people notice about us. In other words, we tend to think there is a spotlight on us at all times, highlighting all of our mistakes or flaws, for all the world to see. For people with social anxiety, the spotlight effect can be much worse, to the point that it has an effect on your ability to work or feel comfortable around other people. What Does the Spotlight Effect Feel Like? It is not uncommon to find yourself feeling embarrassed. However, for people with social anxiety, this feeling can be overemphasized. For example, if you wake up late and go to work with disheveled hair, you may be convinced that everyone is noticing and secretly thinking badly of you. You may blush or try to hide from your coworkers, convinced that they are pitying or mocking you. It is believed that the spotlight effect comes from being overly self-conscious as well as not being able to put yourself in the shoes of the other person to realize that their perspective is different from yours. How Does the Spotlight Effect Worsen Social Anxiety? All people, but especially those with social anxiety, are very focused on themselves, their actions, and their appearance and believe that everyone else is just as aware. Being aware of the spotlight effect can help to lessen nervousness or embarrassment  in social situations. If you can get to the point that you realize nobody is really paying attention to you, then you will stop worrying so much about it. However, for those with social anxiety, it can be much more difficult to recognize this fact and overcome anxiety linked to the spotlight effect.   Social anxiety is much more than just nervousness. It reflects differences in brain activity and reactions to your environment. With social anxiety, you may know that your feelings are irrational, but you cant change how you feel. An Overview of Social Anxiety Disorder Treatment The spotlight effect can be debilitating if you have social anxiety, making every situation more fear-inducing and intimidating. However, symptoms of social anxiety, including the spotlight effect, can be treated with a combination of therapy and medications. Cognitive behavioral therapy with a therapist specializing in social anxiety can help you correct your negative thought patterns. Some medications, such as antidepressants,  may be prescribed to help you ward off feelings of dread, helplessness, and doubt. You can also practice exercises learned in therapy to help you manage your daily activities, giving you more confidence and fewer feelings of embarrassment.   Tips for Overcoming a Fear of Being the Center of Attention Overcoming the Spotlight Effect on Your Own One way to work on overcoming the spotlight effect is to test your belief that other people are noticing and evaluating you. To do this, its helpful to understand a concept identified through research termed the illusion of transparency, which asserts that people tend to think that their internal state is visible to others when it truly is not. While it may feel as though everyone knows what you are thinking about yourself, in actuality nobody has this ability to read your mind. You can overcome the spotlight effect by focusing your attention outward and noticing other peoples reactions to you. This will both help you to stop focusing inward on your anxiety, as well as notice how little other people are actually paying attention to you. Once you can see that people really are all caught up in their own situations, it will become easier to imagine that the spotlight is not shining on you and highlighting your flaws. The Best Self-Help Strategies for Social Anxiety Disorder Research A 1999 study showed that the spotlight effect was specific to social-evaluative concerns whereas the illusion of transparency was related to more general social anxiety. This suggests that in situations in which you perceive that you are being evaluated, or where there is pressure for others to like you, the spotlight effect may be more of a concern. A Word From Verywell If you find yourself grappling with nervousness or shame on a regular basis, talk with a therapist or your doctor to discuss potential treatment options, including talk therapy and medication. With intervention from a trained professional, you can be empowered to manage social anxiety and lead a richer life.