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Episode 126 · The Social Brain
Why Your Brain Thinks Everyone Is Watching
Social anxiety often feels like everyone has a spotlight aimed directly at you when you enter.
The Science
- The brain overestimates how much others notice your pause, blush, or mistake.
- Most people are busy tracking their own face, phone, and next sentence, so the prediction is too confident.
- Small, chosen social repetitions gather evidence that updates the alarm, while safety behaviors keep it alive.
The Protocol
- Choose one low-stakes repetition: ask a question, make brief eye contact, or stay thirty seconds longer.
- Afterward, compare what actually happened with what the alarm predicted.
- Carefully drop one safety behavior when support and context make it reasonable.
One-page summary
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The science beat (5-sec loop)
Sources
- Huberman, A., with Dr. Nick Epley. How to Overcome Social Anxiety. Huberman Lab Podcast, May 19, 2026.
Educational content only. Not medical advice.
Also on Instagram: @neurosensebrain
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