Tips for Navigating Holiday Events With Social Anxiety

Holiday events bring a mixture of excitement and stress to everyone—especially those with social anxiety. Approximately 7% of the US population experiences social anxiety disorder, which means you are certainly not alone. You may often feel worried or scared before social gatherings during the festive season, to the point that it takes away much of the excitement.

Instead of looking forward to these fun events, you may dread them.

If this sounds like you, know you don’t have to experience those feelings forever. There are many ways to manage your symptoms and enjoy the holiday season, even with social anxiety. Our team of mental health professionals shares some of our best and most effective tips for navigating social anxiety during this time of year.

Understanding Why Holiday Gatherings Can Trigger Anxiety

Holiday gatherings often create the perfect storm for discomfort, which can heighten social anxiety. Here are some common triggers:

An expectation to socialize

Throughout the year, you can usually avoid socializing if you choose. But during the holidays, there’s pressure to attend office parties, family gatherings, and other events. This expectation can leave you feeling trapped and anxious, especially if you fear it may reflect poorly on you to decline the invitation.

Fear of judgment

Holiday events often bring unfamiliar scenarios. For example, an office party may require you to interact with colleagues outside of work, sparking concerns about being judged for how you dress or act. Similarly, family gatherings may involve probing questions about your life—like your career or relationships—that you’d rather avoid.

Sensory overload

Social anxiety is closely tied to sensory overload. The festive season is full of loud noises, bustling crowds, strong scents, and other stimuli that can overwhelm your senses and amplify anxious feelings.

Disruption of routine

Having a set routine can help manage social anxiety. However, the holiday season often throws routines out the window. Between parties, family visits, and travel, the unpredictability can feel overwhelming to those who prefer a more regular rhythm.

Self-Preparation and Mindset

Managing social anxiety during holiday events begins with preparation and adopting the right mindset.

Communicate your feelings

Talk to loved ones before events and share your anxieties. Let them know you might be quieter or prefer to avoid certain topics, such as career questions. This proactive approach can help them better support you.

Identify a quiet space

Plan ahead by finding or designating an area where you can retreat if you feel overwhelmed. Excusing yourself to this space can give you a few moments of calm to recharge before you head back into the crowd.

Focus on the positives

Shift your mindset by concentrating on the aspects of holiday events you enjoy, such as seeing loved ones or celebrating festive traditions. A positive outlook can help ground you and prevent anxious feelings from taking over.

Strategies for Social Situations

Navigating social situations is challenging, but implementing these strategies can help you manage your anxiety to the best of your ability:

Seek support from a friend or family member

Ask someone you trust to stick by your side during holiday events. Their presence can make you feel less alone and offer a safety net in uncomfortable moments. Just be sure it’s okay to bring a plus-one before inviting a guest to accompany you.

Prepare conversation starters

This strategy may sound slightly calculated, but it can be incredibly helpful. Plan topics or questions in advance to avoid feeling stuck in conversations. Having a mental (or physical) list can ease your anxiety about what to say next. If you’re pressed for time or can’t think of any topics on your own, look some up online before you leave for the event.

Practice open body language

Stand or sit upright and avoid crossing your arms. Positive body language encourages social interactions and can boost your confidence.

Use grounding techniques

Deep breathing and fidget toys or jewelry can help you stay calm in stressful situations. These tools allow you to refocus and manage your emotions.

Take breaks when needed

Find opportunities to step away if the environment becomes overwhelming. Excusing yourself for fresh air or a trip to the restroom can provide a quick reset.

Post-Event Reflection and Self-Care

After social events, reflecting on your experience and practicing self-care is crucial. 

Take time to acknowledge what went well. Highlighting these moments can help you feel more confident about future gatherings and remind you that socializing isn’t all that bad.

While it’s tempting to replay interactions in your mind, try not to dwell on awkward moments. Overanalyzing will get you nowhere good. Instead, think about the event as a whole and list the things you enjoyed.

Emotions are bound to run high after a long social event, so remember to unwind and relax. Before bed, engage in calming activities such as meditation, deep breathing, or a relaxing bath to settle your emotions. You might also consider reading a book, journaling, or drinking herbal tea.

Residential Mental Health Treatment in Southern California and Oregon

While small steps can build confidence and improve your ability to handle social situations, some individuals may find that social anxiety continues to significantly impact their lives. If that’s the case, professional help is available.

At Jackson House, we offer compassionate, expert care to help individuals manage social anxiety and regain control of their lives. Don’t let anxiety rob you of the joy this holiday season can bring. Contact us today and take the first step toward relief.