The answer might seem simple: avoid the limelight, right?
Unfortunately, the truth is that hiding from attention can make your anxiety worse.
There’s good news, though.
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You may miss opportunities or become socially isolated as a result.
What Causes Fear of Attention?
A few different factors can contribute to the fear of being the center of attention.
It is often related to social anxiety disorder, but other people can also experience this fear.
Social Anxiety Disorder
Social anxiety disorder is characterized by an excessive fear of social situations.
In other cases, people fear being around others altogether.
This sense of being constantly scrutinized and found wanting causes people to become self-conscious and often very self-critical.
For more mental health resources, see ourNational Helpline Database.
People often fear that others are scrutinizing them much more intensely than they actually are.
Negative Experiences
Negative experiences can also shape the development of this fear.
Bullying and criticism can cause people to become fearful of being noticed and verbally attacked.
Being embarrassed in public or during a performance might also contribute to the fear of attention.
In many cases, gradual exposure to attention can also be helpful.
This process is known asexposure therapyand is usually one part of acognitive-behavioral treatment program.
you’ve got the option to also practice exposure as part of a self-help regimen.
The idea is to create a list of feared situations ranging from the least anxiety-provoking to the most anxiety-provoking.
It is important not to use partial avoidance strategies orsafety behaviorswhen practicing exposures.
In addition to practicing in real life, you could also “try out” situations in your imagination.
You’ll learn to identify and challenge the negative thoughts that contribute to your fear.
It can also help you develop healthy coping skills.
It can also help you change mistaken beliefs that others are judging you.
Such strategies can help you relax and manage your feelings of fear in the moment.
Below is a list of potential items for your fearhierarchyrelated to being the center of attention.
Change How You Interpret Anxiety
Changing your perspective can also be helpful.
This involves reappraising the situation so instead of seeing situations as anxiety-provoking, you see them as exciting opportunities.
This is perfectly normal, and it doesn’t mean there’s anything wrong with you.
Feeling fear doesn’t mean you’re weak or flawed.
Everyone experiences anxiety in different ways and to different degrees.
What matters is how you manage your fear.
While not always the case, it is frequently associated with social anxiety disorder.
Strategies that can help include being well-prepared, practicing your speech beforehand, and visualizing yourself succeeding.
Deep breathing can also be helpful for calming your body in the moment.
Self-help strategies such as deep breathing, visualization, and gradually exposing yourself to your fears can be helpful.
If your fear is connected to social anxiety, it is important to get professional treatment.
Social Anxiety Disorder: More Than Just Shyness.
National Institute of Mental Health.
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