Social Anxiety: Event tips
It’s that time of year again…….the work Christmas party! Ahhhhhhhhhhhhh - the mix of excitement and anxiety for many. The thought of navigating through a crowd of colleagues, engaging in small talk (sheesh it’s energy-sucking), and battling Social Anxiety can make it feel like a daunting task.
The mere words ‘Christmas Party’ bring to mind thoughts of too much alcohol, loud music, superficial conversations and lots of people, most of you don’t even know their names. You might try and talk yourself into it, “What a great chance to get to know people outside of work and build relationships!” but the reality is that for many of us, it’s an event that is dreaded. Those energy-sucking- uncomfortable pauses in conversation, feelings of judgement or embarrassment and the long time ahead.
What is Social Anxiety?
Social anxiety exists on a scale, so everyone has some degree of social anxiety. However, when we talk about social anxiety disorder, we're talking about a level of impairment that prevents someone from doing some of the activities you'd like to do.
Everyone can experience anxiety in social situations, such as attempting to make a good impression on a first date or public speaking. However, for someone who may experience social anxiety similar kinds of emotions might emerge during common situations.
Social anxiety emerges when we feel unease in social performance scenarios due to the perceived risk of scrutiny/judgement by others or the fear that our anxiety symptoms might become noticeable. The intensity of this anxiety can vary based on factors such as the people present (e.g., authority figures versus peers) or the nature of the occasion (e.g., public speaking versus one-on-one interactions).
In these instances, we may undergo various physical changes, such as an increased heart rate, elevated breathing rate, butterflies in the stomach, and a flushed feeling. Concurrently, cognitive changes may occur, encompassing worrying, jumping to conclusions, and engaging in mind-reading tendencies. Typically, there is a preference to either avoid the situation altogether or, if avoidance is not feasible, endure it with heightened anxiety.
How to Tell if You Experience Symptoms of Social Anxiety
It's not uncommon for social situations to evoke nervousness, whether it's meeting your partner's family for the first time or delivering a presentation to a large audience. Signs that these nerves may be escalating include:
Excessive Anxiety: The level of anxiety is beyond what others would typically experience in a similar situation.
Avoidance Tactics: Deliberate avoidance of certain situations, like resorting to email communication to sidestep face-to-face meetings or opting for individual discussions with team members (even at a significant time cost) instead of addressing everyone collectively.
Coping Mechanisms: A need to employ specific strategies to alleviate anxiety, such as turning to alcohol for calming nerves, carrying medication to preemptively address anxious feelings, or insisting on the presence of a close friend or partner before agreeing to attend an event.
Impact on Daily Functioning: The anxiety and avoidance of social situations start to negatively affect daily life. This may manifest as missed opportunities, such as passing up promotions involving public speaking or declining coaching roles in sports due to the fear of being the centre of attention during a game.
Navigating Christmas when anxiety takes centre stage?
Here are some tips to guide you through the coming weeks. While these suggestions can provide immediate relief, consider seeking help in the new year to address any recurring challenges. Given that various social situations may trigger anxiety, like other parties, work meetings, or meeting new people, it's valuable to learn effective management strategies. Take a moment to explore these tips in the meantime, we’ve included a few tips on what might help you to deal with your social anxiety in advance of a Christmas party.
Christmas Party Social Anxiety Plan of Attack
Before the Event
Shift Your Perspective: Reframe situations by focusing on what is safe rather than what is perceived as dangerous. Recall instances where the worst didn't happen, and remember that around 13% of the population experiences anxiety in social situations.
Relieve Physical Stress: Engage in exercise leading up to the event, be it a run, walk, gym session, or yoga class. Movement helps release tension and can be a powerful tool for decompressing.
Clear the Mind: Practice meditation or mindfulness to refocus attention on the present moment. While challenging initially, with time, these practices become more accessible.
During the Event
Take Strategic Breaks: If overwhelmed, step back instead of leaving. Use a brief break to reassess, perhaps by washing your hands or taking a short walk for some fresh air.
Trust Yourself: Recognise and address reliance on specific routines or safety behaviours. These may include staying near exits or sticking with familiar individuals. Embrace situations where you are in control.
Managing Panic: If a panic attack occurs, relocate to a quiet space, sit down, or lean against a wall briefly. Resist the urge to fight the panic; let it pass like a wave.
After the Event
Reflect with a Friend: Discuss positive aspects of the event with a friend. External perspectives can provide a balanced view, countering potential self-bias.
Persistence is Key: Exposure to various social situations gradually improves social anxiety. Face your fears one step at a time, and remember that practice makes progress.
Additional Tips
Practice Ahead: Simulate low-stakes situations for small talk, like chatting with strangers or making conversation at the supermarket checkout.
Prepare Conversation Topics: Anticipate lulls in conversation by preparing general topics relevant to different situations, making social interactions smoother.
Live in the Moment: Actively listen during conversations instead of dwelling in your head. Focus on what the other person is saying, allowing for more natural and connected interactions.
Check Your Thoughts: Challenge negative thoughts that amplify anxiety. Question the likelihood of worst-case scenarios and consider whether others are likely focused on you.
Manage Stress Beforehand: Space out social gatherings, take time to compose yourself before events and practice relaxation techniques to keep stress levels in check.
Limit Alcohol Reliance: Be cautious of relying on alcohol for confidence. Excessive use may lead to forgetfulness and hinder the development of coping mechanisms for managing anxiety independently.
If you feel that social anxiety is impacting your life, we recommend speaking to a professional – GP, psychologist or trained accredited mental health professional (Social Worker or Mental Health OT). Social anxiety has one of the most effective therapies available.
If you’re interested in learning more about anxiety and strategies to cope with anxiety, contact us today and make an appointment with one of our trained clinicians. If you would like to learn more about mental health in general, why not attend one of our Mental Health First Aid courses. email us hello@wellbeingcampus.com.au