By Cassie Gerr, LSW
The holiday season is often filled with joy and togetherness, but for many people with social anxiety, it can bring overwhelming anxiety and worry. Family gatherings, office parties, and social events can trigger intense fear of judgment or embarrassment, making it difficult to enjoy the season of togetherness. In this blog, we’ll explore common triggers of social anxiety during the holidays and offer practical tips for coping, with a focus on why therapy can be a game-changer.
Why Social Anxiety Increases During the Holidays
For people with social anxiety, the holidays can emphasize feelings of anxiety. Here’s why:
Family/Friend Gatherings: Conversations with relatives or close friends can feel like a high-pressure situation, especially if there’s a fear of judgment from past experiences. You might feel like you have to go to every single party, even if your social battery is low.
Work Parties: Socializing with coworkers in a more casual setting can be anxiety provoking and uncomfortable, especially if it is a new job where you do not know everyone. It can feel awkward at times or you may feel “left out”.
Unrealistic Expectations: The pressure to be "perfect" or meet social expectations can feel more on the rise during the holidays where you only see certain people during this time. This is tough when you might be invited to many different parties in one week but feel exhausted or tapped out of social energy,
Coping Strategies for Social Anxiety During the Holidays
While the holidays may feel stressful, there are ways to manage worry and still be present in the holiday season.
1. Set Realistic Expectations & Boundaries for Yourself
Don’t feel obligated to attend every event. It is okay to set boundaries for yourself if you know this time is tough on you. Prioritize the gatherings that matter most, and it is okay to leave early if needed!
2. Practice Mindfulness/Relaxation Techniques
Deep breathing, mindfulness, or body scans can help calm your body’s physical response to anxiety. Try practicing these techniques before and during social events. These techniques take time to settle in but if you do them leading up to the holidays it can help lessen anxiety and calm your central nervous system.
3. Practice Self-Compassion & Self Care
Be kind to yourself. Social anxiety often involves negative self-talk, but it’s important to remember that everyone can experience anxiety. Engaging in positive self-talk can greatly improve your mood and help walk into an event more confident than ever before.
Why Therapy is Key for Managing Social Anxiety During Holidays
Therapy is one of the most effective long-term solutions for social anxiety and can greatly help during the holidays. Here’s a few of the many ways therapy can help:
1. Cognitive Behavioral Therapy (CBT)
CBT is one of the main methods that can help with social anxiety. In therapy, you’ll learn to identify and challenge negative thoughts, such as "Everyone will think I am weird/wrong/not intelligent/etc," and replace them with more rational thinking. This can help reduce anxiety over time. Reframing anxious thoughts can help any individual feel more in control and less anxious, especially during holidays.
2. Exposure Therapy
A key component of CBT is exposure techniques to social situations that cause anxiety. Through exposure therapy, a therapist supports you as you face anxiety-provoking situations in a controlled way on your own terms. A therapist may begin with visualization exercises or by encouraging you to attend a small gathering to process the experience. Big gatherings might seem daunting so getting supports in place now can help the holidays be more enjoyable.
3. Learning Coping Strategies
Therapists often teach relaxation techniques, mindfulness practices, and other coping strategies to manage the physical and emotional symptoms of anxiety in real-time. These can take time to learn and implement but are very effective in times of stress and anxiety.
4. Support and Understanding without Judgement
Therapy provides a nonjudgmental space where you can express your emotions and personal experiences. Having professional support, such as a therapist, can reduce feelings of loneliness. This is so important and significant during a time of the year especially when you can feel misunderstood and isolated within your feelings of social anxiety.
How Graceful Therapy can Help
Social anxiety can make the holidays feel stressful, but with the right tools, you can navigate these challenges. Coping strategies like setting realistic expectations, practicing relaxation, and setting boundaries can help. Support of a trained professional can help you build long-term coping skills and reduce the impact of social anxiety—during the holidays and beyond.
Remember, you don’t have to face it alone, and with the right support, the holidays can be a time of minimal anxiety and happiness. If you feel like you want to start this journey to help minimize and work on social anxiety, please contact Graceful Therapy to work with one of our individual therapists today!
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