Anxiety & Avoiding Eye Contact in Teens: Signs of Social Anxiety & Support Options
Anxiety is one of the most prevalent mental health conditions today. It affects both adults and teenagers alike, and many young people struggle with constant worry or fear. Teens often try to cope alone with these feelings for a long time without asking for help, sometimes believing it’s just something they have to “live with.”
With so many people experiencing anxiety at some point in their lives, it can be difficult to know what is “normal” anxiety and what may be a sign of something more serious. If your teenager is dealing with anxiety issues or seems uncomfortable making eye contact, this guide can help you determine whether additional support or an intervention may be needed. It will cover:
- The definition of social anxiety
- Social anxiety signs in adolescents
- Autism symptoms vs social anxiety in teen subjects
- The causes and risk factors of social anxiety
- Therapy for social anxiety in teens
- Practical coping skills for teens with social anxiety
What Is Social Anxiety?
But how does this happen?
As children learn to communicate with others, they sometimes start to feel nervous about certain nonverbal behaviors, like making direct eye contact. Looking away can start as a small coping habit that helps them feel safer in the moment. However, these habits can become a default response that they rely on whenever they feel anxious. When these small avoidance habits build up, social situations can begin to feel ever more stressful, and this can develop into social anxiety.1
How to Identify Social Anxiety Signs in Adolescents
As a parent, one of the most important things you can do for your teen is pay attention to their emotional and behavioral changes. For instance, you could notice whether your teenager is showing any or all of the following symptoms of anxiety:1
Feelings of being judged by others- Feeling embarrassed
- Nausea
- Avoiding eye contact
- Sweating
- Shaking
- Losing train of thought
- Fast heartbeat
However, it’s good to be aware that sometimes a teen can have symptoms such as these and not have social anxiety, as they can also be indicative of neurodivergence.
Autism Symptoms vs Social Anxiety in Teens
Social anxiety can overlap with autism in several ways, which is why it can be hard for parents to know what is happening. Gaze avoidance, discomfort in social situations, or difficulty coping with changes in routine are just a few of the symptoms that present with both autism and social anxiety.
However, there are small differences in motivation and behavior that can help parents distinguish between the two. The important thing to know is that regardless of the diagnosis, both conditions are manageable, and teens can live full, happy lives.
Here are some of the most commonly reported symptoms of autism and social anxiety:
-
Signs of Autism
-
- Eye contact:
- Teens with autism are often slow to make eye contact and may avoid it altogether.
- Social motivation:
- They may show little or no interest in neurotypical social events and are usually content with their own personal interests.
- Physical expression:
- Some autistic people display repetitive behaviors or “stimming” when comforting themselves.
- Social complications:
- People with autism typically have trouble recognizing social cues and often feel uncomfortable in typical social settings.
- Social responses
- Teens with autism may socially withdraw from neurotypical interactions or overstimulating environments to meet their sensory needs.2
- Eye contact:
Signs of Social Anxiety
- Eye Contact:
- Teens with social anxiety may initially make eye contact, but then avoid it when discomfort sets in.
- Social Motivation:
- Socially anxious teens often want to be social, but anxiety gets in the way.
- Physical Expression:
- Teens with anxiety may experience trembling, a racing heart, shortness of breath, and nausea.
- Social Complications:
- Anxiety can also create an intense fear of being judged or perceived negatively.
- Social responses:
- Social anxiety sufferers may avoid social situations and often ruminate afterward.
- Eye Contact:
Regardless of whether you suspect your teen has autism or social anxiety, it’s important to get them support. Autism is a developmental, lifelong condition that can be facilitated by adjustments and additional support. In contrast, social anxiety is treatable through mental health approaches.
The Causes and Risk Factors of Social Anxiety
These are three common ways social anxiety can develop:
Genes: You can inherit certain traits, brain functions, and sensitivities from your biological family, which make you more prone to social anxiety.- Learned behaviors: Children learn how to interact with the world by watching the people around them. If parents or other adults are anxious or overprotective, teens may adopt similar patterns and begin to respond to social situations with anxiety.
- Life experiences: If a naturally shy or cautious teen has a negative experience, like being publicly humiliated or judged, they may start to withdraw socially and avoid drawing attention to themselves.1
When to Seek a Professional Assessment
If your teen is struggling to cope with daily activities in school, work, or important social situations, it may be time to consult a psychologist or therapist.
A professional assessment can help determine whether your child is experiencing social anxiety, autism, or another difficulty affecting their day-to-day life. This understanding makes it easier to find the right support, and starting this process sooner can make a meaningful difference in your teen’s confidence and future well-being.
Treatment Options for Social Anxiety in Teens
Social anxiety is not something a teen should try to manage on their own. If your child is experiencing anxiety in social situations to the point of avoiding them, there are various effective mental health resources for adolescents.
Support can begin with outpatient therapy and mind-body approaches, and for more severe anxiety, inpatient programs are available. No matter the level of care, working with trained professionals can make a significant difference in your teenager’s life going forward.
Some of the most effective treatment options include:
Psychotherapy
Talk therapy is one of the most common treatments for mental health issues, including social anxiety. Talking to a trained therapist helps teens understand how they developed their fear responses and how to start the process of moving past them.
There are a number of effective forms of therapy for social anxiety in teens. For example, cognitive behavioral therapy (CBT), group therapy, and other approaches can all be highly effective.
CBT for teens with anxiety is often the preferred initial treatment as it helps teens understand how their thoughts are connected to their behaviors. Therapists can then help improve thinking patterns, communication skills for teens, and emotional regulation in challenging situations.1,3
Medications
If symptoms remain difficult to manage with therapy alone, or if anxiety is severely disrupting school, work, or home life, a doctor may prescribe medication. However, any medications should also be paired with regular talk therapy or counseling for best outcomes. Here is a list of potential medications that might be used:
- Selective serotonin reuptake inhibitors (SSRIs) (these are typically the first drugs used for social anxiety)
- Serotonin and norepinephrine reuptake inhibitors (SNRIs)
- Antidepressants
- Anti-anxiety medications
- Beta blockers
These medications are usually meant to be supportive rather than long-term solutions. Please be advised that it can take several months to see results from SSRIs and SNRIs. However, initial prescriptions can be changed or revised if your teen is not getting the desired results.
Natural and Lifestyle Changes
Many teens also see improvements by making lifestyle changes that support their overall health. For instance, teens should be sleeping eight to ten hours each night, eating balanced meals of whole, unprocessed foods, getting sunlight in the morning, and exercising daily. In fact, many people may be surprised by how much this basic self-care can improve their daily lives.
Aside from health-conscious choices, adolescents can journal, meditate, join communities for other teens with social anxiety, and practice confidence-building strategies for teenagers. With time, effort, and persistence, these can help adolescents feel more comfortable and capable in social settings.
Practical Coping Skills for Teens with Social Anxiety
Many methods to cope with social anxiety can be used at home, school, or anywhere a teen begins to feel overwhelmed. Here are some simple coping skills that adolescents can practice:4
Grounding Techniques:
-
- 333 Rule
- Directions: Name three things you can see, three sounds you can hear, and move three parts of your body.
- 54321 Rule
- Directions: Name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste
- 333 Rule
- Breathing exercises:
- Box Breathing
- Breathe in for four seconds, hold for four seconds, breathe out for four seconds, hold for four seconds, repeat four times
- Deep Breathing
- Directions: Take slow, steady breaths to help calm your thoughts and nervous system
- Box Breathing
- Yoga:
- Yoga teaches teens to work with their mind, breath, and body to better self-regulate and manage life stressors
Mission Prep: Supporting Teens With Social Anxiety
Social anxiety, fatigue, and low motivation don’t have to be barriers to your teen’s existence. If your teen’s life is being derailed by social anxiety, reach out to Mission Prep today. We can help you and your teen navigate the mental health system and get the best care for their needs.
Our team of experts is trained in the most up-to-date, evidence-based therapy and treatment procedures for anxiety. Our facilities include comprehensive therapy programs that allow both outpatient and inpatient options to support adolescents in meeting their full, happy, healthy potential.
Contact our team today if you’re interested in hearing more about how we can help or if you have any questions about our treatment options.
References
- Nemours KidsHealth. (n.d.). Social anxiety (for teens). https://kidshealth.org/en/teens/social-phobia.html
- Neurodivergent Insights. (2021). Social anxiety vs. autism: High masking, misdiagnosis, and co-occurrence. https://neurodivergentinsights.com/social-anxiety-or-autism/
- Mayo Clinic. (n.d.). Social anxiety disorder (social phobia): Diagnosis and treatment. https://www.mayoclinic.org/diseases-conditions/social-anxiety-disorder/diagnosis-treatment/drc-20353567
- Jacobsen, J. (2025). The 333 rule for anxiety. MentalHealth.com. https://www.mentalhealth.com/library/333-rule-for-anxiety
