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Writer's pictureThe Team at Upper East Side Psychology

Hope To Cope with Social Anxiety During the Holiday Season

The holiday season is portrayed as a time of joy and celebration, but for individuals dealing with social anxiety, it can turn into an overwhelming and stressful period. The pressure to socialize, attend gatherings, and engage in festive activities can feel overwhelming. Here are some beneficial tips to help you manage social anxiety during the holidays and enjoy this time of year.



Man sitting in holiday gathering

  1. Set Realistic Expectations


You don’t have to go to every event or meet every expectation your family and friends set. Having boundaries that match your comfort level can help you lessen the feelings of anxiety. Understand that it’s perfectly fine to put your well-being first and turn down invitations if it becomes too overwhelming. 


Example: Instead of saying yes to every invite, choose a few that feel more meaningful and easier to manage for you. Let your family and friends know your limits in a gentle but direct manner. 


  1. Prepare Ahead of Time


If you know that your anxiety is triggered by specific situations, plan ahead on how you’ll handle them. Practice answering questions that cause you to feel nervous and think about how you’ll excuse yourself for a break if you need it. 


Tip: Use calming techniques, like deep breathing exercises, before going into social environments. Breathe in slowly for four counts, hold for seven counts, and exhale for four counts can help you ground and alleviate your stress.


  1. Focus on What You Can Control


There are many things during the holidays that you can’t control, such as the expectations of others or the types of conversations that may come up. Focusing on what you can control, like your responses, reactions, and self-care practices can help lessen feelings of helplessness. 


Self-Care Ideas: Take a walk, meditate, journal, or take part in an activity you enjoy to give your mind a break from the hustle of the holidays. These tips can center you and reduce your stress levels.


  1. Bring a Trusted Family Member or Friend


A supportive person by your side can transform the way you navigate social events. They can help by providing comfort, which can help you feel more secure in an environment that may be unfamiliar or uncomfortable for you. 


Tip: Let this person know beforehand how they can provide support for you. This might be things like distracting you with a lighter conversation or having a signal to let them know you’re ready to leave. 


  1. Practice Self-Compassion


Don’t be hard on yourself for feeling anxious or avoidant. Instead, speak to yourself with the same kindness and understanding you give to others, like a friend. Tell yourself that feelings of anxiety are normal and you are doing the best you can.


Mantra: Repeat calming affirmations like “It’s okay to take things at my own pace.” or “I am enough just the way I am.”


  1. Limit Alcohol and Caffeine


Alcohol and caffeine can make your anxiety symptoms worse. It may relax you temporarily, but it can often lead to your anxiety being higher later. Stick to non-caffeinated drinks and beverages that hydrate to help keep your nerves steady and anxiety levels down. 


Alternative: Try herbal teas such as peppermint or chamomile, which have calming effects. 


  1. Have an Exit Plan


Understanding how to exit an event gracefully if it becomes too much can give you peace of mind. Practice saying phrases like, I’m feeling tired, so I’m going to head home,” or “It’s been great catching up, but I need to head out now.”


Preparation: Tell the host beforehand that you may need to leave early, so the pressure for you to stay longer than you’re comfortable with is lessened.


  1. Seek Professional Support If Needed


Coping with social anxiety can be difficult, especially during stressful periods like the holidays. Talking with a mental health professional can help you learn effective strategies to help manage your anxiety. 


Remember: You are not alone in this. Many people have difficulties during the holiday and seeking support is a sign of strength, not weakness.


Take The First Step To Wellness


Managing social anxiety during the holidays is about recognizing your limits, being prepared for challenges, and practicing self-compassion. Using these tools can help keep your stress level low, and be able to enjoy the season in a way that feels right for you. Take it one step at a time, and remember that your mental health and well-being are the most important gifts you can give yourself. 


If you’re struggling to cope with social anxiety during the holiday season, Upper East Side Psychology is here to help. Our experienced therapists can provide personalized strategies to manage your anxiety and empower you to navigate social situations with greater ease. Don’t let holiday stress take away from your well-being—reach out to us today to learn how we can support you in feeling more confident, balanced, and at peace. Together, we can work toward a happier, healthier you.


Contact Upper East Side Psychology today to start your journey toward better mental health this holiday season!


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