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Have you ever walked into a room and immediately felt like everyone turned to look at you? Or said something in a conversation and then spent the next three hours replaying it, convinced you sounded like an idiot?

Maybe you avoid speaking up in meetings because you're certain people will think your ideas are stupid. Or you cancel plans with friends because the thought of being in a social situation makes your heart race and your palms sweat.

If any of this sounds familiar, you're not alone.

Social anxiety affects about 12% of people at a clinical level at some point in their lives. That's roughly 1 in 10 people, and the number is much higher when you factor in sub-clinical struggles with this common anxiety. The core feature of social anxiety is this overwhelming belief that other people are watching you, evaluating you, and forming negative judgments about you.

But here's the thing. They're not.

And I don't mean that in a dismissive way. I mean your brain is running a threat-dete...