Is the ‘Spotlight Effect’ Hurting You at Work? Here’s What It Is and 6 Therapist-Backed Ways To Shake It Off
"All eyes on me in the center of the ring..." Sometimes, having all eyes on us is fun, like when we're busting a move to Britney Spears' "Circus." And in the workplace, commanding the room's attention can allow you to show off a project or pitch a stellar idea.
But it can feel beyond uncomfortable if you feel like the entire office is staring at you as you type an email, each lunch or spring for a second cup of coffee. But wait, are they actually staring? If these thoughts are taking up significant real estate in your head, you might be experiencing what's known as the "spotlight effect."
"The spotlight effect is a psychological phenomenon that causes individuals to overestimate the extent to which others notice their actions, appearance or behavior," says Ryan Sultán, MD, a board-certified mental health physician, as well as the director of integrative psych and a research professor at Columbia University.
Dr. Sultán and another therapist say that this psychological phenomenon holds you back in the workplace—and you may not even realize it. They explain the meaning of the spotlight effect and how to ditch it at work.
Related: 35 Phrases to Disarm Your Inner Critic
What Is the Spotlight Effect?
"Psychological phenomenon" sounds heavy. But one therapist breaks down the psychological phenomenon pretty simply. "The spotlight effect is an exaggerated estimation of other people's perceptions of you," says Marjorie Jean, LICSW, a licensed psychotherapist specializing in anxiety, trauma and self-esteem.
Imagine being center stage and starring in a one-act play—only you never auditioned for it.
"[The spotlight effect] is as if one is constantly under a spotlight, with everyone around noticing every detail about them," explains Dr. Sultán.
The feeling that you're constantly being judged can feel hotter than the bright lights of Broadway. It's also as fictional as some of the plays on the Great White Way.
"Very seldom does this assumption reflect reality," Jean says.
Examples of the Spotlight Effect
The spotlight effect can sneak up on you at work. For example, say you're gearing up for a presentation.
"Even before the presentation, you may feel that you are going to be harshly judged by your team," Jean says. "You may say a myriad of things to yourself."
For example:
"People will think I'm an imposter."
"They're going to mock my voice and appearance."
Now, flash forward to the presentation itself. You accidentally stumble over a word, setting off a classic spotlight effect example.
"[You] might feel as though [your] mistake was glaringly obvious and that everyone in the meeting will now think less of [you]," says Dr. Sultán. "In reality, most of [your] colleagues likely didn't notice the mistake at all, or if they did, they probably forgot about it moments later."
Related: The No. 1 Sign of Workplace Burnout, According to Career Experts
What Causes the Spotlight Effect?
Our natural egocentric bias, says Dr. Sultán.
"This bias causes us to view everything from our own perspective, often forgetting that others have their own viewpoints and preoccupations," Dr. Sultán explains.
Or, going back to the stage example: "We're the main characters in our own stories, which can sometimes lead us to overestimate how much we're featured in other people's stories," says Dr. Sultán.
Is the Spotlight Effect Narcissistic?
"Narcissistic" is quite the buzzword these days. Once reserved for therapy rooms, it's now basically interchangeable with the word "jerk." So, it's an especially bad time to be labeled a narcissist. But...are you one if you are experiencing the spotlight effect? Not necessarily, says Dr. Sultán.
"While the spotlight effect does involve a degree of self-focus, it's not the same as narcissism," Dr. Sultán explains. "Narcissism involves an inflated sense of self-importance and a need for excessive attention and admiration, which is not a component of the spotlight effect. It's more about our tendency to overestimate how much others notice about us rather than a desire for others to pay attention."
Phew.
Spotlight Effect and Social Anxiety
The spotlight effect is more similar and tied to social anxiety than narcissism.
"The spotlight effect can lead a person to feel self-conscious, anxious, irritable, [or] acting irrationally or impulsively," Jean shares. "In some cases, it might lead to someone withdrawing or completely shutting down as a protective mechanism. These responses are similar to the symptoms manifested in social anxiety."
And it can exacerbate pre-existing social anxiety.
"For individuals suffering from social anxiety, the fear of being observed and judged by others is often a primary concern," Dr. Sultán explains."The spotlight effect can amplify this fear and heighten feelings of self-consciousness, leading to increased stress and anxiety in social situations."
The Spotlight Effect and the Workplace
The spotlight effect can be so harmful in the workplace. For starters, Jean says it gives you performance anxiety because you're always worried about what others think about you. It also sets you up for negative outcomes that double as self-fulfilling prophecies.
"The brain does not differentiate between 'can' and 'cannot,"' says Jean. "When you are constantly worried about making mistakes, you are potentially setting yourself up to manifest the thing that you are most scared of."
Dr. Sultán adds that these worries can cause you to shut down instead of speaking up.
"For example, an employee might hesitate to propose a new idea during a brainstorming session, worrying that others might find it silly or impractical, even though such sessions are designed for open and free-thinking discussion," Dr. Sultan explains.
And these hesitations do more than affect your performance—they're doing a number on you mentally.
"It [causes] a reluctance to be your authentic self," says Jean. "You might withdraw from contributing and building a positive rapport with your teammates, making work life feel dreadful."
Related: 111 Forgiveness Quotes That Will Inspire You to Move On
How To Shake the Spotlight Effect at Work (And Anywhere, Really)
1. Practice Mindfulness
Dr. Sultán says that mindfulness keeps you in the moment, stopping you from ruminating about what others are thinking.
"It could be as simple as taking a few deep breaths before a meeting or presentation to center yourself," Dr. Sultán says.
2. Give Yourself Grace
The spotlight effect can really bring out your inner critic. It can be hard to give it the boot, but you're capable. Jean says affirming self-talk is helpful.
"This requires unconditional compassion and patience with yourself," says Jean. "Pace yourself and know that under no circumstances do you have to be everything to everyone all at once."
3. Take a Reality Test
When the spotlight effect takes hold, take a step back.
"Ask yourself if there's any real evidence to support these fears," says Dr. Sultán. "Most of the time, you'll find there isn't. Keep in mind that people are often too wrapped up in their own work to scrutinize your every move."
4. Seek Feedback
If self-help isn't working, Dr. Sultán suggests opting for external feedback from a trusted colleague or mentor.
"This can give you a more accurate picture of how others see you, which can often be much more positive than you think," Dr. Sultán says.
5. Gradual Exposure
Speaking up in meetings or feeling comfortable giving a company-wide presentation can feel overwhelming—spotlight effect or not. However, try to start small if the spotlight effect creeps up in these situations.
For example, Dr. Sultán says you might try giving an opinion in a one-on-one meeting first. "Work your way up to larger groups," he suggests. "This can help you become more comfortable over time and lessen the intensity of the spotlight effect."
6. Seek Help
Shaking the spotlight effect is challenging. If nothing is working, discussing it with a therapist might be helpful.
Even then, "Be patient with yourself," Jean says.