Most people wonder if social anxiety ever gets better. The short answer is: yes, it can get better—but only if you work on it.
Studies show that social anxiety disorder tends to be chronic if untreated. In one long-term study, only about 40% of people recovered over 12 years without formal treatment. So, unfortunately, just hoping it’ll go away usually isn’t enough.
But here’s the good news: there are several evidence-based therapies that have been shown to work. Different approaches work for different people. Here’s a quick rundown of the most studied and promising options:
How does social anxiety ever get better?
CBT (Cognitive Behavioral Therapy)
- Helps identify and challenge unhelpful thoughts and face fears gradually
- 60–85% improve significantly
- One of the most researched treatments for SAD
- Effects often last long after therapy ends
ACT (Acceptance and Commitment Therapy)
- Focuses on accepting anxiety and committing to actions that align with your values
- As effective as CBT in many studies
- Especially good if you’re stuck in avoidance or tired of “fighting” anxiety
MCT (Metacognitive Therapy)
- Targets how you relate to your thought processes (like worrying about worrying)
- Early studies show strong results: up to 80% recovery in some trials
- Less common, but growing fast in the anxiety field
IFS (Internal Family Systems)
- Helps explore and heal “parts” of yourself—especially useful if your anxiety feels rooted in inner conflict or childhood
- Still emerging in terms of SAD-specific data, but powerful for some
Medication (SSRIs, etc.)
- Can reduce symptoms significantly, especially in severe cases
- Often most effective with therapy
- Relapse is common if you stop meds without other coping strategies in place
Self-Help
- CBT-based and ACT-based self-help books and online programs do work for many
- You need to stick with it—treat it like a daily practice, not a quick fix
- Even better if combined with a support group
How does social anxiety not ever get better?
SAD doesn’t fix itself. But it’s absolutely treatable. The key is to stop searching for instant cures and instead commit to a long-term practice, like you would with physical fitness. Therapy, reading, journaling, exposures, mindfulness… all of it adds up.
There’s no one-size-fits-all, but there is a way forward. Don’t lose hope.
You can read a short summary of exactly what I did to overcome my own social anxiety.
If you want recommendations for books, techniques, or starting points, I’m happy to share what helped me. Just hit the contact button below.
You can read more insights and practical strategies in my other posts.
You can read my complete story in my book.
