Social Anxiety During the Holidays
Social Situations Make You Very Nervous
You’re always worried that others are judging you. This makes you feel very self-conscious. It also keeps you from trying new things and meeting new people.
These fears make it so hard for you to go about your day-to-day life. In fact, they can even make the holidays almost unbearable.
If you’ve been feeling this way for some time or are aware of it because of the holidays, you may have social anxiety. But, you may also need help so you can cope with the many social situations you will face this time of year.
You Dread Holiday Get-Togethers
Parties, dinners, getting together with family and friends from out of town are supposed to be fun, right? But for you, they’re a nightmare. You dread the holiday season since you know many of these situations are inevitable. You hate being in social situations like these because you feel so uncomfortable.
You assume that if you don’t engage, they’ll have nothing to criticize you for. Or, you’ve spent so much time thinking about what to wear, do, and say. As a result, you find yourself mentally drained by the time you arrive.
When you are in social situations, you may immediately begin sweating. You can feel your heart racing and your mind begins to look for ways to escape. But, you are focused on the discomfort you feel. So much so, you can’t even think of anything to say when others try and talk to you.
Many Experience Social Anxiety
Did you know that social anxiety is actually fairly common? In fact, an estimated 12.1% of U.S. adults experience social anxiety at some point. So, even though you may feel like you’re alone, you’re not. Many people struggle in social situations.
Anxiety Is Our Body’s Way of Protecting Us From Potential Harm
In small doses, it’s actually a good thing. For example, say you’re at a party where the crowd seems rowdy. They’re engaging in extreme behaviors that feel unsafe. Your mind may sense the possible danger that comes from this situation. It may react by increasing your heart rate and making you hyper-vigilant. In this case, your anxiety is keeping you safe. It is protecting you from the likely danger of staying at this party. So, it’s serving you well.
But, your social anxiety may be keeping you from enjoying your life. It may begin to harm forming meaningful relationships, and enjoying the holidays. If so, then I encourage you to seek help.
As an anxiety therapist, I realize professional mental health care isn’t always immediately available. That’s why I want to offer you some suggestions for ways you can cope with social anxiety at the moment.
Prepare for the Situation if Possible
If you’re able, I encourage you to prepare for the upcoming event beforehand. You can do this by yourself or with another person. Try role-playing situations and conversations with others. You can even write conversation starters down on your phone so you have something to say when you’re feeling so nervous that your brain turns to mush.
Communicate and Accept Help from Loved Ones
Having a trusted friend, significant other, or family member by your side at holiday events can dramatically lessen the social anxiety you feel.
Think of someone you trust who you can confide in about what you’re feeling. Ask them if they can come with you to these events to support you. Then, give them some specific ideas of ways they can help you feel calm when you get anxious. It may be giving you an out so you can find a quiet place to collect yourself. Or, giving you a job to do that’s away from other people. Or, it could even be as subtle as squeezing your hand or shoulder when they notice you getting tense.
Practice Mindfulness
Be mindful and take note of the way your body feels when you become anxious. Do your palms sweat? Does your breathing quicken? Do you begin to fidget?
Knowing these signs can help you start to use coping techniques at the first sign of distress. This will prevent you from going into full meltdown and panic mode if you become too anxious or overly stimulated.
Take a Break If You Need To
There is no shame in excusing yourself for a few minutes to collect yourself. In fact, you can do it in such subtle ways, no one will even notice.
Go to the bathroom, get a breath of fresh air, take out the trash, help with dish duty, or offer to pull the car around. Do whatever you need to do and try not to worry about what others will think. Likely, they won’t even realize what you’re doing.
Begin Anxiety Treatment in San Antonio, TX
Meeting with family during the holidays can be as joyful as it is stressful. Our team is experienced in supporting clients dealing with anxiety symptoms. We offer support from our San Antonio, TX-based therapy practice. To start overcoming your anxiety, please follow these simple steps:
Meet with us for a free 15-minute consultation
Click here for more information on anxiety treatment.