Spotlight Effect Examples: How to Overcome the Spotlight Effect

In human psychology, the spotlight effect refers to the belief that others are watching and observing someone, often in a larger group or crowd, even when they are not. Usually, this phenomenon occurs when something atypical happens. A party guest, for example, might break a drinking glass. The spotlight effect leads this person to believe the other guests are judging them while they clean it up or that everyone will remember the incident long after the gathering.

This self-focused state can make people feel like a spotlight is on them, leading to social anxiety disorders and poor mental health. Psychologists Thomas Gilovich, Victoria Husted Medvec, and Kenneth Savitsky coined the term “spotlight effect,” which first appeared in the journal Current Directions in Psychological Science in 1999 and later had attributions in the Journal of Personality and Social Psychology and Journal of Experimental Social Psychology.

Psychologists have observed the spotlight effect in experiments, but it is also a part of daily life for some people. Consider the following experiments and everyday examples:

1. 1. Embarrassing T-shirt: In the 1990s, Thomas Gilovich, Victoria Husted Medvec, and Kenneth Savitsky put college students in T-shirts with images of Vanilla Ice, Barry Manilow, and other figures who, at the time, were perhaps embarrassing to the students. The experiment showed people drastically overestimate the number of people who pay attention to others. In the assessments, the students felt many more people were looking at their shirts. In contrast, other participants who were not wearing the shirt had difficulty recalling who was actually on the shirts.
2. 2. Group discussions: Whether you’re at work, in class, or in another communal setting, group discussions can alter your mental state. Sometimes people will feel others, such as peers or coworkers, are judging their input or questioning their worth when, in reality, other people are listening quietly.
3. 3. Minority spotlight bias: This bias occurs when people feel unrepresented or otherized in certain situations. The minority spotlight bias often overestimates how much others pay attention to behaviors and actions. Unfortunately, in some cases, minority spotlight bias can occur because of unconscious bias and racism.

The spotlight effect can happen when a person craves the observation of a group or intensely fears attention. In some cases, the spotlight effect can result from an egocentric bias, the tendency to have a higher opinion of oneself than others. Another related phenomenon is the false-consensus effect, when people overestimate how many others share their thoughts and beliefs.

The spotlight effect can lead to the illusion of transparency, the tendency to overestimate how much others know of your mental state. Prolonged difficulty with the spotlight effect can make people more self-conscious and increase their social anxiety. People who experience the spotlight effect feel uncomfortable in public and incapable of being their best selves in group settings.

The spotlight effect is a cognitive bias that gives power to negative thoughts. Try these tips for combating the psychological phenomenon:

• Discuss your feelings with others. Sharing your own perspective with others and hearing their opinions can help you understand the over exaggeration of the spotlight effect.
• Pay attention to reactions. Pay attention to others’ responses to your own actions. You might find you exaggerate their reactions in your head. Ask for feedback in group work settings and social situations to clarify how people feel so you are not guessing their thoughts and imagining the best or worst.
• Try cognitive behavioral therapy. If you often experience a heightened self-focused state, seek the help of a therapist. CBT is a type of therapy that aims to identify patterns and reframe negative thoughts.

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