Springtime brings with it a plethora of social activities — proms, weddings, graduations, outdoor sporting events and patio parties. While these events can be exciting for many, they can be scary for those with social anxiety.
Social anxiety disorder is more than just feeling shy or nervous in social situations; it’s an intense fear of being judged, embarrassed, or scrutinized by others. Symptoms may include rapid heartbeat, sweating, trembling, nausea, and avoidance of social situations altogether. Recognizing the signs of social anxiety and acknowledging that you’re not alone is the first step toward managing it effectively. Here are some tips to help you make the most of the season without feeling overwhelmed:
Preparation Is Key
- Prepare yourself mentally by visualizing positive outcomes and reminding yourself that most people do have some nervous feelings before a social event.
- Plan by familiarizing yourself with the event location, logistics, who will be there and potential conversation topics. If it’s helpful, do an in-person visit of the venue or a drive-by.
- Set realistic goals for the event, such as initiating a conversation with one person or staying for a certain amount of time.
- Communicate in advance if you are attending an event with another person. It’s helpful if you let the person know that you deal with social anxiety and tell them what your plan is to manage it. If you need to take 5 or 10 minutes to step away from the crowd, they won’t be so surprised or concerned. If you need to leave early or separately, they will be less likely to take it personally if you have explained ahead of time.
Practice Relaxation Techniques:
- Incorporate relaxation techniques such as deep breathing exercises, progressive muscle relaxation, or meditation into your daily routine so they become second nature when faced with anxiety-provoking situations.
- If you are flooded and overwhelmed in the moment, it may be helpful to use a relaxation or meditation app to help calm yourself (examples are Calm, Headspace and Healthy Minds Program).
Watch out for the “Stinkin’ Thinkin’”:
- Challenge negative thoughts and beliefs (I’m never good at making small talk) that contribute to your social anxiety. Replace negative self-talk with more realistic and compassionate thoughts. Remind yourself of past successes and strengths.
Gradual Exposure:
- Gradually expose yourself to social situations that trigger anxiety, starting with smaller gatherings or one-on-one interactions.
- Set incremental goals to push your comfort zone while still respecting your limitations.
- Keep a journal to track your progress and reflect on what strategies work best for you in managing social anxiety.
Seek Support:
- Remember that asking for help is a sign of strength, not weakness. There are resources available to support you on your journey ― support groups, online communities, friends who also have social anxiety, a therapist. You will likely find that you are not alone. This type of support can provide a sense of belonging and validation.
“Spring: a lovely reminder of how beautiful change can truly be.”
—Unknown