Navigating Social Anxiety During Holiday Parties
Imagine: you receive an invitation to your work holiday party, which is the BIGGEST gathering of the year. You know there'll be plenty of festivities - party games, finger foods, and a Secret Santa gift exchange. You also know there will be plenty of people, both friends and people you don’t know nearly as well. Does this scenario sound to you like a chance to make some new friends? Or does it sound like one of your worst nightmares?
For those with social anxiety, the increased interactions and togetherness of the holidays can be anything but merry. As anxiety therapy specialists, the clinicians at My Time Counseling understand that the prospect of mingling with friends and family, meeting new people, and engaging in small talk can trigger intense feelings of unease. With 7.1% of American adults having Social Anxiety Disorder/Social Phobia, the feelings of unease you may have when mingling in large groups is far from abnormal!
Looking for ways to reduce the impacts of social anxiety in between your anxiety therapy sessions this holiday season? Check out three coping skills to decrease social anxiety below.
Preparation and Visualization:
Preparing for a known event such as a holiday gathering while incorporating visualization can be a great way to cope ahead. To utilize this coping skill, follow these steps:
Identify the Triggering Situation: Begin by identifying the specific social situation that triggers your anxiety. Whether it's a party, meeting, or group activity, pinpointing the source allows you to focus your preparation efforts more effectively.
List Potential Scenarios: Once you've identified the triggering situation, list potential scenarios that might unfold during the event. Consider both positive and challenging scenarios to prepare yourself for a range of possibilities, helping to reduce the element of surprise.
Develop Coping Strategies: For each scenario, develop coping strategies that align with your personal strengths. These strategies can include positive self-talk, deep breathing, or using humor to navigate awkward moments. Having a mental toolkit of coping mechanisms enhances your sense of preparedness.
Mindfulness and Deep Breathing
Mindfulness and deep breathing are excellent coping skills as you can do them anywhere, anytime. To implement this coping skill, try the following:
Find a Quiet Space: Begin by finding a quiet and comfortable space where you can focus on your breath without distractions. It could be a secluded room, a quiet corner, or even the nearest restroom if you’re in a public space.
Focus on Your Breath: Close your eyes and bring your attention to your breath. Inhale slowly through your nose, feeling the air fill your lungs, and then exhale gently through your mouth. Focus on the sensations of your breath, the rise and fall of your chest, and let go of any thoughts that may arise, bringing your attention back to your breath.
Practice Regularly: Incorporate mindfulness and deep breathing into your routine and your anxiety therapy sessions as a regular practice. Consistent practice enhances your ability to use these techniques effectively during times of increased stress or social anxiety.
Focus on Others
When we have social anxiety, it can feel like the spotlight is on us. In reality, very few people are paying attention to what we do! To help shift the focus to others, try these steps:
Shift your Attention: Begin by consciously redirecting your attention away from yourself and your internal thoughts. Instead, focus on the people around you and the details of the social environment.
Engage in Active Listening: Engage in active listening during conversations. Pay close attention to what others are saying, and ask open-ended questions to encourage them to share more. By actively participating in the conversation and showing genuine interest in others, you shift the focus away from your own anxiety.
Use Empathy and Connection: Cultivate empathy by putting yourself in the shoes of the people you're interacting with. Building a sense of connection and understanding with others can alleviate self-consciousness and enhance the overall quality of social interactions.
In conclusion, you can help cope with social anxiety during holiday gatherings by coping ahead, utilizing mindfulness, and by shifting the focus to others. If you need to talk to someone, we’re here for you. At My Time Counseling, we specialize in anxiety therapy and therapy for men. Reach out to us today to see what we’re about!
