Pandemic-Induced Social Anxiety: How to Cope with New Stressors
19 months. It has been 19 months since the beginning of quarantine in the United States (even longer in some other places around the world).
Can you believe that? Time has lost all meaning - okay, not all meaning, but I think you get what I mean.
So much has happened and changed during that time. One of those things is the concept of socially distancing, or physically distancing, ourselves from others for an extended period of time.
There have been some benefits to this. People have been able to prioritize relationships that are important to them and set necessary boundaries with others that they may not have set otherwise.
But, as you may have experienced yourself, there have been some drawbacks to all of this, as well. Maybe you have experienced new or increased feelings of depression, anxiety, or loneliness. Maybe you’re feeling less confident in your ability to socialize with others. If you’re experiencing any of this, it totally makes sense based on everything that we have all been through over the past 19 months. You are not alone in the struggles and changes you have experienced, but the good news is that there is a way out and a way through.
Now that we are, somewhat, experiencing more normalcy, we are back to socializing, more in-person interactions, and, along with that, possibly a feeling of social anxiousness.
First, what are the signs and symptoms* of social anxiety:
Fear of situations in which you believe you’ll be judged
Fear of or worry about embarrassing yourself
Intense fear of interacting with strangers
Avoidance of being the center of attention
Avoidance of talking to people due to the fears mentioned above
Avoidance of common social experiences:
School or work
Meeting new people
Making eye contact
Anxiousness in anticipation of a feared event
Expectation of the worst possible outcome from a social experience
Analyze your performance or identifying imperfections after a social interaction
Physical symptoms:
Blushing
Heart racing
Upset stomach
Sweating
Muscle tension
Dizziness, light headedness, or mind going blank
Why did the pandemic cause new or increased social anxiety for some people? You or someone you know may be experiencing social anxiety as a result of the pandemic because:
You are engaging in in-person interactions before you’re ready (ex. maybe work or school required you to attend in-person).
You don’t feel comfortable around people who may not be taking the same precautions as you have been.
You spent 1+ year with minimal social interactions outside of a small group of people.
The pandemic added a layer of stress and anxiety to everyday life, which can make it harder to cope with additional life stressors.
If you’re like me, you still have some hope that we will return to a more normal, pre-pandemic life someday, but you also recognize that may not happen and there’s a need for all of us to continue to adjust and adapt to this the best ways we can. So, how can we do that? What does it look like for you to cope with the new social stressors that have come along with the pandemic? The following section will explore a few ideas that might help you do just that.
How to Cope with New Pandemic-Related Social Stressors
Pay Attention to How You Feel
Raising self-awareness is often the first step in making changes. You may find it helpful to pay attention to how you feel prior to, during, and after social interactions. Pay attention to the thoughts and emotions you have, as well as how your body feels.
Example: Were you feeling nervous before you went? Were you shaking at the work meeting? Are you feeling more tense or questioning what others thought about you afterwards?
Being aware of these factors will help you gain a better gauge for what you need and how to manage the symptoms you are experiencing. You may decide that you’re not quite ready for certain activities or you may decide that you can work through the anxiety to attend such activities.
As you raise awareness, it is also important and helpful to be kind to yourself. Practicing self-compassion is one of the most helpful tools in managing mental health. Self-compassion involves awareness (or mindfulness), no judgment, and remembering that you are not alone in your struggles. Here’s an example of how to use self-compassion with social anxiety symptoms:
You notice that you’re feeling nervous about going to a family event this weekend. How would you feel after telling yourself the non-compassionate response vs. the self-compassionate response?
Non-compassionate response: “Why do I feel nervous about going? I never used to feel nervous to see my family. They’re my family! No one else feels nervous, what’s wrong with me??”
Self-compassionate response: “I’m feeling nervous about going because I haven’t seen some of these people since before the pandemic started. I also haven’t been around such a big group of people in a long time. It makes sense that I’m feeling this way, and there might even be other people feeling the same way that I am. I feel nervous but I will make it through the best way that I can.”
Say No
You may find that setting boundaries will be very helpful for you. If there’s a social activity that you really don’t want to attend, say no. It may not always be possible - maybe work or school requirements - but when it is possible, remember that you don’t have to attend any in-person or virtual event when you really don’t want to or feel like it would be significantly detrimental to your mental health. When there are social activities that are required of you, one of the other suggestions on this list may be helpful.
Even work, school, or family events that we feel are required might not be. In some cases, it may be helpful to take the risk to ask for accommodations. It can be difficult, but if it feels safe enough to put yourself out there, it may be totally worth it.
There’s a difference between avoidance and saying no when necessary, and this is where self-awareness and being honest with yourself are important.
Ease Back Into Social Interactions
Take it slow. Start with where you’re at and build slowly from there. If you have had no in-person interactions, start by staying at the next social event for just one hour. If you had to transition back to in-person work or school, that may be (more than) enough for now and it’s okay to continue to limit other social interactions as you work on feeling more comfortable. This will involve awareness of where you’re at and setting boundaries of what social interactions you engage in, how often, and how long.
Use Anxiety Management Techniques
For those social interactions you have to or choose to engage in, anxiety management techniques can be a huge help. These may include:
Grounding techniques
Physical movement
Deep breathing
Calming music
Meditation and mindfulness
Progressive muscle relaxation
Limit social media use
Self-care activities
Self-compassion (mentioned above)
Push yourself out of your comfort zone one small step at a time
The pandemic has rocked our world in many different ways, including socially. If this has resulted in new or increased symptoms of social anxiety for you, you are absolutely not alone in that. I hope that some of the suggestions in this post may be helpful for you. It is also okay to seek professional support to help you navigate and create a plan that is catered to you and your experience with social anxiety.
*https://www.mayoclinic.org/diseases-conditions/social-anxiety-disorder/symptoms-causes/syc-20353561