A few weeks ago, we highlighted the difficulty that some people will experience when emerging from quarantine with Agoraphobia. Individuals with some level of Social Anxiety may also struggle to get back into their pre-quarantine routines. Social Anxiety Disorder, also called Social Phobia, is an intense and persistent fear of being evaluated or judged by others. The fear can significantly impact work, school, and day to day activities. It can also be challenging for those with Social Anxiety Disorder to make and keep friends. Here are some common situations people with Social Anxiety Disorder tend to have difficulty with:
- Speaking in public
- Going on a date
- Making eye contact
- Entering rooms
- Using public restrooms
- Going to social gatherings
- Going to school or work
- Eating in front of others
- Starting conversations
Individuals who have Social Anxiety were automatically given permission to avoid many of the above activities during the stay at home orders. They experienced relief with the quarantine which provided an immediate and dramatic decrease in their expectations to engage socially. Jumping back into social situations after months of quarantine can feel overwhelming to someone with Social Anxiety. As we begin to safely socialize more, the following simple tips can help manage the anxiety that will accompany this next transition.
1. Take Small Steps
We recommend making a list of social situations and ranking them based on your evaluation of anticipated distress. For example, you might expect a greater amount of anxiety returning to a shopping mall than going on a walk with your neighbor. Start with activities that are lower on your list and move up. In therapy, we call this a fear ladder. We use the term “ladder” because you move up the list in a similar way that you would climb rungs on a ladder.
2. Try Visualization
It is often helpful to prepare for upcoming social events using visualization. For social situations, this means thinking through or role playing specific worries or concerns with someone you trust, putting them on paper, or thinking about them in your head. When we role play a situation in our mind or with a trusted friend, we are practicing coping with anxiety and preparing for the ways in which we can deal with the situation in real life.
3. Acknowledge Progress, not Perfection
Thinking about social situations and negatively judging one’s performance is a hallmark experience for those with Social Anxiety. It is important to remember that when entering back into social situations after months of necessary avoidance, a focus on progress and not perfection is most productive way to frame our efforts.
4. Practice Self-Care
Anxiety is an intense emotional state that can feel draining. Practicing good self-care can help you cope with distress. Positive self-talk, deep breathing, and grounding techniques are examples of things you can do to help buffer stress when you are coping with the anxiety that accompanies social interactions. Other healthy self care practices such as exercise, a healthy diet, and sufficient sleep can also help.
5. Get Professional Help
If you have tried all you can to get back into social situations and are still struggling to follow through, it may be time to speak with a psychologist. Cognitive Behavioral Therapy (CBT) is an empirically supported treatment for Social Anxiety Disorder and has shown success across adult, adolescent, and child populations.