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Navigating Holiday Gatherings with Social Anxiety: 5 Survival Tips
Social anxiety disorder, aka social phobia, is a mental health condition where everyday interactions make you feel anxious, self-conscious, and/or embarrassed because you’re afraid of being scrutinized by others or judged negatively.
Because you fear being with other people, you may adopt avoidance behaviors that can disrupt your entire life, including relationships, work or school, and social events.
At Sidhu Psychiatric, board-certified psychiatric mental health nurse practitioner Kanwaljit “Kavi” Sidhu NP-C, PMHNP-BC, and our team understand how much anxiety can impact your life, which is why we offer treatments to help you get back on track.
The holiday season can be a minefield if you have any form of anxiety, especially social anxiety, so we’ve put together this guide to help you navigate social gatherings with greater ease and control.
Symptoms of social anxiety disorder
Just because you’re not comfortable in social settings doesn’t mean you have social anxiety disorder. Some people are naturally more introverted and don’t enjoy big social events. To be diagnosed with social anxiety disorder, you need to practice avoidance behaviors that negatively impact your daily life.
Some common emotional or behavioral symptoms of the disorder include:
- Fear of being judged negatively
- Fear you might embarrass or humiliate yourself
- Intense fear of interacting or talking with strangers
- Fear that others will see you look anxious
- Avoiding speaking to people
- Avoidance of situations where you might be the center of attention
- Fearful anticipation of an activity or event
- Intense fear or anxiety during social situations
- Critical analysis of your performance flaws after a social situation
- Expectation of the worst possible consequences from a social situation
Children with social anxiety disorder may demonstrate their anxiety by crying, having temper tantrums, clinging to parents, or refusing to speak when others are around.
Social anxiety disorder may also produce physical signs and symptoms, including:
- Blushing
- Rapid heartbeat
- Trembling
- Sweating
- Nausea
- Difficulty catching your breath
- Dizziness or lightheadedness
- Feeling that your mind has gone blank
You may also experience aches and pains from tensing your muscles tightly during social situations.
5 survival tips for holiday gatherings
The holiday season is filled with social gatherings and family events, but there are ways you can navigate them to help keep the anxiety at bay and enjoy yourself in the process. Here are five good tips.
1. Prioritize sleep
Sleep and mental health are inextricably linked. Not getting enough good quality sleep can lead to worsening mental health symptoms, and vice versa. Adults should plan on getting 7-9 hours every night, including on the weekends.
Also important is a sleep routine, going to bed and getting up at the same time each day, and minimizing daytime naps. Yes, the holiday festivities can encroach on your sleep time, but make it a point to be as consistent as possible with your sleep habits.
2. Keep active
Daily exercise can help you manage your anxiety, as your body produces more serotonin, a neurotransmitter involved in mood regulation, and endorphins, your body’s “feel good” chemicals. If you’re not able to get outside for exercise, yoga is a good choice to reduce anxiety. Aim for 30 minutes of moderate exercise 3-5 days a week.
3. Eat a healthy diet
With all the tempting treats and extravagant dishes served up during the holidays, you may think it’s impossible to eat nutritious meals, but that’s not the case. You just need to choose wisely.
Select just a couple of your favorite foods, and limit your portion sizes. Try to make up a plate that has protein, complex carbohydrates, and fruits and vegetables. The protein will keep you full for longer, and your body converts the complex carbohydrates into serotonin, helping to stabilize your mood. Steer clear of the fatty, fried foods and rich gravies and sauces.
4. Limit your alcohol consumption
Alcohol can exacerbate anxiety symptoms, and it can interfere with your sleep, both of which will make your social engagements more difficult. In addition, it can interact with medication you’re taking to manage your anxiety, producing unwanted side effects.
Opt for sparkling water or mocktails instead of alcohol. A clear mind can help you better navigate the gathering, too.
5. Try meditation
Meditation can help you relax, reducing stress and relieving anxiety. Even if you only meditate for a few minutes, you can clear your mind of the day’s stressors, keeping you on a more even keel. Focus your attention on the meditation, relaxing your breathing and pushing away any distractions.
If you’re anxious about the upcoming holiday season, Sidhu Psychiatric can help. Call our office in Palm Harbor, Florida, at 727-382-1383 to schedule a consultation, or contact us online today.