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The festive season, often synonymous with joy and togetherness, can be particularly challenging for those with social anxiety. Packed calendars of social gatherings, family events, and office parties can heighten feelings of fear and self-consciousness. Social anxiety disorder is characterised by an intense fear of being judged, embarrassed, or scrutinised in social situations, often accompanied by symptoms like sweating, trembling or a rapid heartbeat.
Beyond the social interactions, Christmas brings pressure to appear cheerful and “in the spirit,” which can leave those with anxiety feeling out of place. To follow are some practical tips to help manage social anxiety over the festive season:
Coping with Social Obligations
1. Plan and prioritise
You don’t have to attend every single event. Decide which gatherings are most important to you and give yourself permission to decline others. This can reduce the overwhelming pressure and give you more control over your schedule.
2. Prepare for conversations
Fear of awkward silences often fuels social anxiety. Preparing a few neutral topics or questions can ease the pressure of small talk. This could be talking about Christmas break and forthcoming holiday plans for the new year.
3. Take breaks
If large gatherings feel overwhelming, step outside or find a quiet space to reset. A few moments of solitude can help you regain your composure.
Managing anxiety responses
1. Deep breathing
Practising slow, deep breathing activates the parasympathetic nervous system, countering the “fight-or-flight” response and reducing anxiety.
2. Box breathing
This technique involves inhaling for four seconds, holding for four and exhaling for four. It slows your heart rate, reduces blood pressure and helps ease symptoms of anxiety.
3. Progressive Muscle Relaxation
By tensing and relaxing different muscle groups, this method reduces physical tension and calms the mind.
4. Positive self-talk
Shift your mindset by replacing negative thoughts with positive affirmations, such as “I am capable and worthy.”
Tackling end-of-year reflections
The year’s end often triggers anxiety about achievements and future goals. Societal pressures to meet milestones can lead to feelings of inadequacy.
1. Reframe your perspective
Celebrate even small victories and remember that progress isn’t always linear.
2. Set realistic goals
Focus on creating attainable goals for the New Year rather than dwelling on what you didn’t accomplish.
3. Practice mindfulness
Ground yourself in the present through journaling or meditation to reduce future-focused worries.
Coping with seasonal pressures and loneliness
The holidays often come with societal expectations of perfection; lavish gifts, flawless celebrations and curated social media posts. These pressures, along with financial strain or reminders of loss, can amplify stress and loneliness.
1. Limit Social Media Use
Avoid platforms that encourage comparison. Remember, social media highlights only the best moments, not reality.
2. Focus on Meaningful Gestures
Prioritise thoughtful, simple gifts like handwritten notes or homemade items.
3. Set Boundaries
Focus on what truly matters, such as quality time with loved ones, and say no to unnecessary obligations.
For those affected by Seasonal Affective Disorder (SAD), reduced sunlight during the winter months can lead to low energy, changes in sleep and appetite and persistent sadness.
Tips for Managing SAD:
Maximise Sunlight: Spend time outdoors during daylight or use a light therapy lamp.
Stay Connected: Even virtual connections can create a sense of belonging.
Seek Professional Help: Therapy can provide valuable coping tools when anxiety is affecting your quality of life.
The festive season can be a difficult time, but by taking proactive steps and seeking support when needed, it’s possible to navigate the challenges of social festive anxiety. Remember, self-care and setting boundaries are vital for your mental wellbeing during the Christmas period.
