Specialised Social Anxiety Therapist | Sophia Spencer
Hi, I’m Sophia!
I’m a specialist social anxiety psychotherapist, accredited by the BABCP. But before that, I was a child who suffered with extreme eczema, too afraid to be seen by others. I get what it feels like when negative perception by others can be your worst fear.
I’ve devoted my career to learning everything there is to know about social anxiety. With 6 years experience in mental health, including senior roles supervising and training other therapists in the NHS, I bring both expertise and deep understanding to my work.
I believe mental healthcare should be specialised, just like physical healthcare. You wouldn't see a general practitioner for a specific heart condition – why should mental health be different? That's why I focus exclusively on social anxiety disorder and specific challenges like interpersonal anxiety, performance anxiety & self esteem.
My therapeutic approaches
Top Down Therapies: Working with cognitions & behaviour to impact brain and body
-
CBT (Cognitive Behavioural Therapy) is a well-researched treatment proven effective for social anxiety and related issues, including through Virtual Reality Exposure Therapy. It's one of the most evidence-based therapies available and is commonly offered through the NHS.
The therapy works by examining connections between your thoughts, emotions, behaviours and physical sensations to break unhelpful cycles. Rather than being a one-size-fits-all approach, CBT is tailored to specific conditions—the treatment for social anxiety differs significantly from that for depression.
While some people may have tried CBT previously without success, this could be because they didn't receive the most current, specialised form of CBT for social anxiety. However, it's also possible that CBT simply isn't the right fit for everyone.
-
ACT (Acceptance and Commitment Therapy) is an evidence-based therapy that focuses on accepting our emotions rather than struggling against them. Instead of viewing difficult feelings as problems to solve, ACT helps you move forward with your values and goals while acknowledging these emotions.
Research shows ACT is effective for social anxiety and can be used either on its own or alongside CBT.
-
CFT (Compassion Focused Therapy) is a newer approach particularly suited for those experiencing self-criticism and shame—common features of social and performance anxiety. Drawing from neuroscience, evolutionary psychology and Buddhist traditions, CFT helps people develop a healthier relationship with themselves.
The therapy works with three emotional systems: threat (protection), drive (motivation) and soothe (calmness). People struggling with self-criticism often fluctuate between threat and drive states. CFT teaches skills to balance these systems and cultivate genuine self-compassion, even though this may feel challenging at first.
-
Virtual Reality Exposure Therapy (VRET) is an evidence-based treatment that can significantly reduce social anxiety symptoms. It allows you to experience challenging social situations—like public speaking or interviews—in a controlled environment, triggering the same emotional responses as real-life scenarios.
I partner with oVRcome, a therapeutic VR provider newly available in the UK. Sessions are delivered remotely using either your own VR headset or a provided device that works with your smartphone. I typically combine VRET with CBT for optimal results.
My therapeutic approaches
Bottom Up Therapies: Working with the brain and body, to impact cognitions and behaviour
-
Somatic therapy is a mind-body approach based on the understanding that traumatic experiences—including social traumas like public speaking mishaps or bullying—can become trapped in the body. Unlike traditional therapies that begin with the mind, somatic work starts with the body, helping you develop a safer relationship with physical sensations.
While still building its evidence base, somatic therapy shows promise, particularly for those experiencing strong physical symptoms during social situations. As a qualified yoga teacher, I've witnessed the effectiveness of body-based approaches and may incorporate somatic techniques alongside evidence-based therapies where appropriate.
-
Polyvagal theory explains how our nervous system—particularly the vagus nerve—influences our wellbeing and social interactions. It describes three interconnected states: fight or flight, shut down, and social engagement.
While not a therapy itself, this theory helps explain why those with social anxiety might struggle to feel socially connected. I incorporate these insights into my therapeutic approach to help you better understand your nervous system's responses.
Research shows ACT is effective for social anxiety and can be used either on its own or alongside CBT.
-
IFS (Internal Family Systems) views our minds as consisting of multiple sub-personalities or 'parts'. This approach helps understand internal conflicts—like when one part of you feels one way, while another part feels differently.
While building its evidence base, IFS focuses on creating harmony between these different aspects of ourselves. Though not a standardised protocol like some therapies, I may incorporate IFS concepts alongside evidence-based approaches like CBT, ACT, or CFT where beneficial.
-
Brainspotting is a newer brain-based therapy that evolved from EMDR (Eye Movement Desensitisation and Reprocessing). Originally developed to help athletes overcome performance blocks, it works by identifying specific eye positions ('brainspots') that help process difficult memories and reduce current symptoms.
While still building its evidence base, Brainspotting shows promise for addressing both social traumas (like bullying or public speaking difficulties) and performance-related challenges. Popular in the USA and growing in the UK, I may incorporate it alongside evidence-based therapies, particularly for clients facing high-stakes social situations.
One thing important to note, is that my therapeutic style is based in therapies that are 'doing' therapies. If you are looking for an exploratory space, that is wonderful, and we will absolutely explore your past, but fundamentally this will be with the intention to then do something about the impact of it on you today.
This therapy is about change.
Qualifications
Primary Trainings
PGDip Cognitive Behavioural Therapy (BABCP Accredited)
LONDON CBT TRAINING CENTRE
PGDip LI Cognitive Behavioural Interventions (BABCP Accredited)
UNIVERSITY OF SURREY
MSc Psychological Sciences (BPS Accredited) (Distinction)
UNIVERSITY COLLEGE LONDON
BA (Hons) Politics (Distinction)
QUEEN MARY / UNIVERSITY OF TEXAS AT AUSTIN
Additional Trainings
Cognitive Behavioural Coaching (CBC)
TRANSFORMATION ACADEMY
Brainspotting Part I
BRAINSPOTTING USA
Meditation Teacher Training
ALL YOGA INDONESIA
Polyvagal Theory & Approaches
DEB DANA (Leading therapist in Polyvagal theory)
