Social Dread Doesn’t Define You: Portland Anxiety Therapy that Understands You

Finding your place in the world can feel overwhelming. Therapy can help you feel more grounded — even under pressure.

When social situations make your stomach flip or your chest tighten, it’s easy to assume something’s wrong with you. Maybe you’ve walked into a group setting and felt instantly out of place, like everyone else got the memo on how to connect…except you. Or maybe you’ve declined yet another invite, not because you didn’t want to go, but because you already began to create new tracks for your Embarrassing Moments greatest hits playlist in your mind that you’ll be replaying for years to come.

If that sounds familiar, you’re not alone, and there’s nothing wrong with you.

In my work offering Portland anxiety therapy and online sessions across Oregon, I meet people every day who feel weighed down by social dread. They’re thoughtful, observant, and often deeply caring and they’ve spent years trying to override their anxiety by “just showing up,” only to come home feeling more disconnected and discouraged than before.

Therapy doesn’t promise to erase anxiety, but it can offer something even more powerful: a chance to relate to your experience with understanding, steadiness, and care.

Why Social Anxiety Feels So Personal (Even When It’s Not)

Social anxiety isn’t the type of fear that you can ease simply by peeking inside the closet to make sure the monster isn’t real. It’s more like a tangle of overthinking, fear of judgment, harsh self-monitoring, and an ache for connection that feels just out of reach. You might:

• Rehearse what you’ll say, then decide not to say anything.

• Feel hyper-aware of how you're being perceived.

• Leave a social situation and immediately spiral about what you said or didn’t say.

And when these patterns repeat, it’s easy to start believing that this anxiety is just who you are.

But here’s the truth: social anxiety is often shaped by past experiences, like being raised or taught with criticism instead of encouragement, being misunderstood, or feeling excluded for reasons that were unclear. It’s not a flaw in your character. It’s a response to the very human need to belong.

Portland Can Be Beautiful… and Lonely

Portland is known for its creative spirit, progressive values, and physically expressive yet socially introverted nature. But for people struggling with social anxiety, that charm can sometimes feel like a wall. Circles of friends often feel closed. People tend to keep to themselves unless you already share a connection. And even in a city full of community events, it can feel impossible to know where (or how) you fit in.

If you’ve ever walked into a space that was supposed to be welcoming and left feeling more isolated, you’re not imagining it.

During anxiety therapy in Portland, we don’t rush to solve the problem. Instead, we slow down and explore what’s happening inside. Together, we can untangle those internal patterns and gently shift how you relate to yourself in these moments.

You’re Not Overreacting, But You Can Learn to Respond

Social anxiety often brings fast, intense reactions: a racing heart, a blank mind, the sudden urge to leave or avoid altogether. These reactions aren’t flaws, they’re just your nervous system’s way of trying to protect you. And they make perfect sense, especially if past experiences have taught you that being around others isn’t always safe.

But a reaction isn’t the same as a response.

In therapy, we create space between the two. You don’t have to act on the first wave of discomfort, instead, we slow down and get curious.

·         That surge of heat in your face? We notice it without judgment.

·         The part of you that wants to cancel plans? We wonder what it’s trying to protect.

·         The thought that says “I don’t belong here”? We don’t dismiss it, we listen.

“Between stimulus and response lies a space. In that space lie our freedom and power to choose a response. In our response lies our growth and our happiness.” – Viktor Frankl (attributed)

This kind of attention builds trust with your inner experience. Over time, you begin to feel more choice. Less like anxiety is running the show, and more like you get to decide how to move forward.

If You’re Queer and Anxious in Social Spaces, You’re Not Overreacting

If you’re Queer and have felt socially anxious, chances are you’ve been in environments where your safety (emotional or otherwise) wasn’t guaranteed. You might have learned to scan for danger, filter your words, or wonder if people are reading too much (or not enough) into your identity.

That’s not social awkwardness. That’s a survival strategy.

And even in progressive cities like Portland, not every space is truly affirming. That’s why LGBTQ+ affirming therapy matters. You deserve a space where your identity doesn’t need to be explained, minimized, or performed. A space where social anxiety can be explored with nuance and care.

This work is for everyone but it’s especially powerful when it speaks to your full experience.

Portland Anxiety Therapy that Meets You Where You Are

Therapy doesn’t ask you to show up as the “confident version” of yourself. It’s okay to bring the parts that ramble, freeze, shut down, or overthink. You don’t need to have a plan or a perfect explanation for how anxiety shows up. You just need space to explore it.

In my practice, I offer anxiety therapy in Portland that’s grounded in presence, compassion, and curiosity, not performance. I also work with clients across Oregon via secure telehealth.

If you’re tired of feeling like the problem, and ready to explore your anxiety in a space that gets it, I’m here to help.

Therapy doesn’t ask you to perform. I’m Eric Goodwin, a Licensed Professional Counselor and Portland anxiety therapist here to meet you where you are with care, presence, and support.

I offer a free 15-minute phone consultation so we can get to know each other and see if I’m the right fit for your needs. Whether you’re looking for in-person Portland anxiety therapy or online counseling in Portland or across Oregon, I’m here to support you.

My approach is LGBTQ+ affirming, mindfulness-based, and centered on real, meaningful connection. Let’s work together to understand your anxiety, not as something wrong with you, but as something we can meet with care.

Call 971.533.5590 or click here to schedule your consultation.
The relief you’ve been hoping for might start with a single conversation.