HAVE you ever felt in a public place as if someone, if not everyone, was watching you when you were just going about your normal activities? This feeling is a common symptom of social anxiety.

The propensity to exaggerate how much people are observing us and our behaviour is called the spotlight effect. While most people are preoccupied with their own lives and their many worries, we feel as though every mistake we make is magnified and seen by everyone in the vicinity and our social circles.

Our innate predisposition to be self-conscious and hyperaware of our behaviour is the element that causes the spotlight effect. This is extremely obvious when we feel that we are being examined or criticised, such as during a job interview or a public-speaking engagement.

The good news is that we may overcome the spotlight effect and lessen our social anxiety by using certain techniques. Cognitive-behavioural therapy (CBT) is one efficient strategy that may assist us in recognising and challenging the unhelpful thought patterns that fuel our anxiety. Deep breathing and mind exercises like meditation can also help us focus on the here and the now, and lessen our propensity to dwell on the past or worry excessively about the future.

We can learn to feel more at ease and confident in social settings and lead more fulfilled lives by understanding the spotlight effect and taking action, when necessary, to combat the menace.

Arooj Rana
Lahore

Published in Dawn, May 27th, 2023