- In psychology, The Spotlight Effect is the tendency people have to overestimate how much other people notice about them. In other words, we are inclined to think there is a spotlight on us at all times when in reality, a vast majority of people aren’t really paying attention to what others do. The term was coined by American psychologists Thomas Gilovich and Kenneth Savitsky.
- Several studies have confirmed this to be the case for most – but not for everybody. However, even those who do notice our behavior closely don’t spend much time thinking about it.
ACCORDING TO SOCIAL PSYCHOLOGIST RODOLFO MENDOZA-DENTON
“While you’re stuck ruminating, people have likely moved on. No big deal.”
- Nearly everyone experiences the spotlight effect to some degree. However, in people with social anxiety, the spotlight is felt in a “blazing, behavior-changing, self-conscious, judging, and ultimately paralyzing way.” (Eileen Purdy MSW, M.Ed.)
WAYS TO TURN OFF THE SPOTLIGHT EFFECT
Be conscious of the spotlight effect
Know that your insecurities feel like a big deal only to you. Most people are so engrossed with themselves, they don’t care enough to notice much about you at all. This might sound sad but it’s liberating.
Ask yourself ‘what is the worst that can happen?’ and then – ‘what is the best that can happen?’
Play out all possible scenarios out in your head and prepare to accept it all. We usually realize that the worst that can happen is not so bad and focussing on the positive outcomes often sets you up for success.
Practice imperfection
Regularly expose yourself to uncomfortable situations. Send an email with a typo in it, work from a messy desk, make small talk with a stranger and try to be funny even if you’re not. The more you do it, the more you will realize that it’s not the end of the world.
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