How To Deal With Social Anxiety After A Year of Social Distancing

For those with social anxiety, going into lockdown may have been more tolerable than it was for others. After all, a lack of social situations equals a lack of social anxiety. But more and more people are getting vaccinated and the world is starting to reopen once again, bringing back socialization and the anxiety that comes with it.

 According to the American Psychological Association, social anxiety is defined as “fear of social situations in which embarrassment may occur (e.g., making conversation, meeting strangers, dating) or there is a risk of being negatively evaluated by others (e.g., seen as stupid, weak, or anxious).” Since COVID began, some preliminary studies have already been conducted in which researchers have determined that the lockdown, social distancing, and even requirements to wear masks or face coverings in public, which have afforded a certain amount of avoidance of social situations, may have contributed to the maintenance of social anxiety. When individuals with social anxiety are forced to confront socializing after a prolonged period of not having to socialize, the anxiety symptoms may actually be worse than before.

This has been a common problem for many people and, fortunately, there are ways to cope with and manage social anxiety symptoms that range from addressing the acute symptoms to exploring the root of the anxiety.

1. Curiosity is the best antidote to anxiety..
Rather than fighting against your anxiety, get curious about what feelings are attached to that anxiety so you can address the root of the issue. In many cases, our earlier childhood attachments and experiences give birth to social anxiety. For example, in social situations, perhaps you worry that you are being judged by others. Were there earlier times in your life that you may have felt judged by others? What were some messages you may have received from your parents or other significant figures in your life about how you, or other people, should be judged? Understanding where the feelings stem from can help you gain mastery over them and remind you that the feelings you have now may not be based in the present-day reality, but rather be misplaced feelings that come from an earlier time.

2. Understanding your anxiety triggers.
Learning to identify your personal triggers can help you better cope with your anxiety. Think about times where you felt particularly anxious or symptomatic and. explore what was going on for you in that moment that may have set you off (i.e., the trigger). Triggers can be anything that provokes a strong emotional response, and sometimes they can be hard to identify, especially from inside the problem. It is important to pinpoint and name your triggers so that you can be more aware of what sparks that anxiety in order to avoid it or actively desensitize yourself to it in the future.

3. Find a safe space to try stepping outside of your comfort zone.
Therapy can provide a safe and comfortable environment to challenge your fears and step outside of your comfort zone with someone you trust. Let’s say that you are worried about having a panic attack in public, and how people may react or treat you because of it. Therapy is a great place to game it out — what if you had a panic attack in public? What would you do to calm yourself down? Who would you tell, and how would you say it? Therapy can help you be more prepared for a difficult situation, so that on the off chance it does occur, you feel confident in your ability to handle it.

There are many other ways to tackle social anxiety, and there are licensed professionals out there to help you. To learn more about how you can overcome and build more confidence in social situations, book a free consultation with one of our therapists.