Is It Autism or Social Anxiety? Understanding the Difference
If you find social situations overwhelming or confusing, you might have wondered: Do I have social anxiety, or could I be autistic? The two can appear similar on the surface—both may involve avoiding social events, feeling out of place, or struggling to connect with others.
But autism and social anxiety are fundamentally different experiences, rooted in different causes. Understanding these differences can help you get the right kind of support.
What Is Social Anxiety?
Social anxiety is a mental health condition that causes intense fear about social situations. It’s not simply shyness or introversion. People with social anxiety often worry excessively about being judged, criticised, or humiliated, even in everyday interactions.
Some signs of social anxiety include:
Avoiding conversations or public speaking
Overthinking social interactions before and after they happen
Feeling panicked at the thought of being the centre of attention
Wanting to connect with others, but feeling paralysed by fear
Physical symptoms like sweating, shaking, or a racing heart in social settings
The core issue in social anxiety is fear—especially fear of negative evaluation.
What Is Autism?
Autism (or Autism Spectrum Disorder) is a neurodevelopmental difference. Autistic people process the world in a way that’s different from non-autistic people, especially when it comes to social interaction, communication, and sensory experiences.
Autistic traits may include:
Finding it difficult to pick up on social cues like facial expressions or tone of voice
A preference for routine and predictability
Deep focus or interest in specific topics
Sensory sensitivities (e.g., to sound, light, or texture)
Social interactions that feel effortful, confusing, or draining
Unlike social anxiety, the social differences in autism are not rooted in fear of judgment. They are part of a different neurological experience of the world.
How Are They Similar?
There are overlaps between social anxiety and autism. Both may involve:
Avoiding group situations or conversations
Discomfort making eye contact
Feeling awkward or “different” in social settings
Struggling to make or maintain friendships
A sense of being overwhelmed by social or sensory input
It’s also common for autistic people to develop social anxiety over time, especially if they’ve been misunderstood, criticised, or excluded throughout life.
Key Differences to Look For
While the two conditions can look alike, there are some clues that can help tell them apart:
If you experience social discomfort because you're worried about being judged, disliked, or embarrassing yourself, social anxiety may be the root cause. People with social anxiety often want to engage socially but feel too anxious or self-conscious.
In contrast, if you find social interaction confusing or exhausting regardless of how others respond, it might be more aligned with autism. Many autistic people aren’t necessarily afraid of judgment—they just interact differently or find social rules hard to follow.
Autism tends to show up from early childhood, even if it goes unrecognised. Social anxiety, however, often develops later—sometimes in adolescence or adulthood.
What Can Help?
Whether you’re autistic, anxious, or a mix of both, therapy can be a powerful support. A therapist can help you:
Understand your experiences more clearly
Manage anxiety or overwhelm in social settings
Explore your identity without shame or pressure
Build confidence and self-acceptance
Decide whether an autism assessment may be helpful
Therapy offers a space to be seen and heard just as you are. There’s no one “right” way to be social, and exploring your needs in a safe setting can make a big difference.
Final Thoughts
Social anxiety and autism can both impact how you relate to others, but they come from very different places. Understanding the distinction can help you better understand yourself—and seek the right kind of support.
If you're unsure where you fit, you're not alone. Therapy can offer clarity, compassion, and practical tools to help you thrive in your own way.
