The Five Best Resources for Easing Post-Pandemic Social Anxiety
Although a “post-pandemic” world is beginning to seem more feasible through advances in modern medicine and international efforts toward wellness, the present can still feel ambiguous and anxiety-producing in how we will find a new way of being with ourselves and one another. The physical distance between us all—magnified by the pandemic—has brought a heightened awareness to those who have long struggled with being in the company of others.
Social anxiety is an experience that affects approximately 12% of U.S. adults at some point in their life. It is categorized by feelings of persistent fear within social or performative situations when a person is in the company of those unfamiliar to them. Their operating assumption is that they might act out their anxiety symptoms in a way that is either embarrassing or humiliating. After being physically distanced for over a year now, research contends that as state and national communities begin to lift restrictions, the lack of social exposure could intensify symptoms of social anxiety. As we start to think about re-emerging as neighbors, family, coworkers, and community members, we must also think about how we can collectively heal from the global trauma of COVID-19.
Understanding Social Anxiety
Social anxiety is not limited to “just being an introvert” or getting nervous around new people. Social anxiety is a common theme throughout various social situations, such as keeping up conversations after starting them, attending a job interview, performing for an audience, or taking a phone call where others can hear you. While the situations that trigger social anxiety can be endless, the pandemic has perhaps created even more potential events that can incite anxiety and fear of surroundings. Mental health crisis professionals continue to witness as the financial, emotional, and physical impacts of the pandemic bear down on Americans, serving as a powerful statement of understanding just how much we are all struggling through this.
The primary mode of treating social anxiety used by mental health professionals is through exposure interventions found in cognitive behavioral therapy. The essence of exposure therapy is physically or emotionally “exposing” an individual to the triggers or situations that bring up the persistent fear or anxiety. Exposure therapy works to lessen the fear, little by little, and conversely, increase confidence in our ability to handle the situation. Knowledge of this treatment method is important as we emerge from the lockdowns and isolation of the last year and challenge ourselves to face our anxieties—little by little.
Five Resources to Understand and Help Yourself
We have developed what we believe to be five of the most important personal and communal resources in overcoming post-pandemic social anxiety. While the list is not exhaustive and is not a substitute for professional mental health care, we hope it can serve as a launching point if you or someone you know struggles with socializing in a post-pandemic world.
Start small
The world often seems so big when responding to even “small” social cues feels daunting. Start small in terms of exercising your social muscle. An example first step might be to write a letter to a friend or relative you feel comfortable with, which gives you time to think about your words. Starting small could also be sending a text to a friend you haven’t spoken with to say that you are thinking about them. Other options to get you out of your isolation and back into real life include decreasing social media usage if it feels overwhelming or seeking online forums where others chat virtually about their experience with social anxiety. Whatever “small” is for you, allow it to act like a pebble in a pond, eventually spreading to the more far away goals.
2. Mindfulness
While mindfulness is more popularly related to general anxiety, the practice of grounding, deep breathing, and being aware of your present existence can help relax and decrease your physiological sense of panic. If you find yourself in a new social surrounding post-pandemic, practice single breaths and get familiar with the room through grounding exercises to soothe your nervous system.
3. Online support groups
There are dozens of online support groups for several varied mental health experiences. Seeking out peer support for social anxiety can even be seen as a practice of exposure therapy, depending on where you are in your healing journey. Seeking online connection is an essential first step in challenging the social anxiety that keeps meaningful relationships at bay. The National Social Anxiety Center routinely posts various forums on topics related to social anxiety dependent on your needs.
4. Challenge your thoughts to change your behaviors
An exercise to more directly address your social anxiety is called “Finding the Evidence.” This cognitive-behavioral exercise encourages individuals to write down anxious thoughts as they feel/experience them. For example, “Everyone can hear me chewing loudly and must think I am such a slob.” To challenge this thought, you might write down how you objectively know this fact (usually, there aren’t many to find). And then, you are free to replace this thought with a more self-compassionate one, such as “Everyone is also eating their food in this dining hall and are enjoying their meal. I am free to do the same”.
5. Know your triggers
The trick to overcoming your social anxiety is knowing your social anxiety personally. Write down and journal about the things that make you fearful, when they started, how long they last, and how you can tell you are feeling anxious. These are known as “triggers.” Knowing what triggers your anxieties is often the first step in overcoming, understanding, and eventually, managing them.
With this combination of resources and knowledge, it is my hope that you may begin to feel more empowered and brave to take on the voice inside of you that says you are too small, too loud, or too much to be enough for those around you.
For more information about social anxiety and treatment available, check back as we build our website, or contact me today to learn more about what services are available.
