Blushing

Blushing and Social Anxiety

Blushing, a sudden reddening of the face, is a common experience for many people. While it can be a normal bodily response to certain emotions, for those with social anxiety, it can become a significant source of distress.

Why Does Blushing Happen?

Blushing is primarily a physiological response to emotional arousal. It’s triggered by increased blood flow to the face, often associated with feelings of embarrassment, anxiety, shame, or excitement. In individuals with social anxiety, the fear of negative social evaluation can lead to further heightened emotional responses, making the blushing more frequent and intense.

Fear of Blushing

Erythrophobia is the fear of blushing and is a type of social anxiety disorder that can significantly impact a person’s daily life, especially in situations where they might feel exposed or judged. This fear can lead to avoidance behaviours, such as avoiding social gatherings, public speaking, job interviews or even generalised to most any social encounter.

While blushing is a common human response to embarrassment or anxiety, people with erythrophobia experience it to an excessive and distressing degree, often leading to feelings of shame and self-consciousness.

Several factors can contribute to the development of Erythrophobia, some people are genetically predisposed to certain types of anxiety symptoms, and biological factors such as brain chemistry are also thought to play a role. Negative past experiences involving blushing or embarrassment in social situations can also contribute to Erythrophobia.

In extreme cases, erythrophobia can be very life-limiting and isolating if the fear causes you to avoid social interaction altogether.

Below we provide some suggestions for dealing with blushing. Cognitive Behavioural Therapy (CBT) is the most common and evidence-based treatment but there are also other options.

Some blushing is a normal human response

One key thing to remember is that at least some amount of blushing is a normal physiological response to emotional arousal, often triggered by feelings of embarrassment, anxiety, shame, or excitement and is not exclusive to those with social anxiety. The problem can be when blushing becomes an issue in itself e.g. awareness and fear of blushing triggering further blushing.

When you blush your body undergoes a series of physiological changes including increased blood flow which causes the blood vessels in the face to enlarge, and your body releases adrenaline prepare your body “fight or flight”. This can lead to increased heart rate, sweating, and other physical symptoms. One of these symptoms is further blushing.

Blushing might not be perceived as badly as you think

While erythrophobia can stem from past negative experiences it may not always be judged as harshly as sufferers imagine. Research suggests that people who blush may be seen as more trustworthy. Additionally, blushing might not be as noticeable to others as sufferers imagine. Here is an article including some positives associated with blushing: https://www.businessinsider.com/blushing-easily-embarrassed-advantages.

With a little self-compassion, patience, and practice, you can learn to see blushing as a natural reaction, part of you, not a flaw. This self-compassion may help you let the blushes come and go without so much fear of judgement.

See this quote from our contributor George: “I suffered from intense blushing (and fear of blushing, that caused more blushing!) from the age of 14 up to age 50). It meant that I shied away from encounters and acted the fool in order to cover it up. But this isn’t the way to go. What I do now – when I blush – is to try and own the reaction/situation; simply say to the to those you are talking to, “I’m sorry, can I take a second….I don’t find this easy” or be honest and say, “I sometimes get anxious with people….can I take a second to relax”. You’ll be (pleasantly) surprised that people usually understand this and will give you the time (and support) to get yourself sorted. If you do this often enough it will become second nature, and you’ll find that – in time – you will blush less (or worry less about blushing). It’s worked for me, and I rarely blush now, whatever the situation. Try it…and where you can try and be honest about how you’re feeling with others. I hope this helps”.

Managing your symptoms

Identify your triggers

There are both physical and psychological triggers that can cause blushing and it’s beneficial to become aware of, and record, any specific situations when it occurs.

Please see this link to a thought record worksheet to help identify triggers – https://www.getselfhelp.co.uk/docs/SocialAnxietyThoughtRecordSheet.pdf

Redness reducing make-up

Green tinted colour-correcting make-up is useful for hiding facial redness and can be found in many chemists or beauty stores.

Calming techniques

In some situations, removing a layer of clothing, drinking cold water or moving to a cooler area can help reduce your temperature but sometime professional help may also be needed (see the professional help section below)
Please also see our page on Grounding techniques to help calm yourself.

Support Groups

You may want to join a support group for of blushing or erythrophobia where you can find fellow sufferers and seek mutual assistance and advice.

General well-being

See our pages on exercise, eating well, relaxation and general well-being (link being developed)

There are also various other complementary therapies that may aid overall relaxation, including reiki, meditation, aromatherapy and massage.

Seeking Professional Help

As with all forms of social anxiety, it is a good idea to consult your GP if you are very concerned (including email/online contact forms if your GP practice allows). Many of the recommended psychological treatments for social anxiety can be also modified for erythrophobia.
See our page on talking to your GP.

Cognitive Behavioural Therapy (CBT)

Cognitive Behavioural Therapy (CBT) is a highly effective and evidence-based treatment for social anxiety, including blushing. By helping you identify and challenge unhelpful thoughts about blushing and reframe anxiety-inducing situations, CBT can provide lasting relief. It takes time and dedication, but the benefits can be significant.

Learn more about CBT on our page What is CBT?.

Other possible therapies

Acceptance and Commitment Therapy (ACT) and Self-Compassion may also be helpful for managing the fear of blushing. Please see glossary of psychological therapies.

Medical reasons for Blushing

Excessive blushing or flushing can sometimes be because of a medical conditions like rosacea, certain medications, or hormonal changes. If you’re concerned, discuss these symptoms with your GP, either in person or via email if your practice allows.

Additionally, if you experience other symptoms alongside blushing, such as shortness of breath, fainting, dizziness, or chest pain, it’s essential to consult your GP. These could be signs of an underlying health issue that requires medical attention.

Medications

In some cases, beta-blockers or other anti-anxiety medications may be prescribed to help manage certain aspects of blushing. However, these medications often provide short-term relief and are typically used before specific anxiety-inducing events.

It’s important to consult with your GP before starting any new medication. For more information on discussing your health concerns with your doctor, please refer to our page on talking to your GP.