The holidays can be a time of joy and togetherness, but they can also bring feelings of anxiety, especially in social settings. Holiday parties and crowded gatherings can feel overwhelming, making it hard to enjoy the season.
Social anxiety during the holidays often stems from heightened expectations, unfamiliar settings, or the fear of being judged by others. The festive atmosphere can sometimes amplify these feelings, especially if you’re adjusting to changes in your mental health.
There are many triggers for holiday-related social anxiety, with some of the most common being:
- Large crowds: The noise, constant movement, and unfamiliar faces at gatherings can quickly become overwhelming and overstimulating.
- Social pressure: Feeling obligated to attend events, engage with others, or meet holiday expectations can create significant stress.
- Uncomfortable conversations: Questions about your personal life, recovery, or other sensitive topics can be awkward or triggering.
- Fear of judgment: Worrying about how others perceive you or your choices can make social interactions feel intimidating.
It is important to learn to recognize what triggers your anxiety so you can manage it more effectively.
Preparing for Social Events
Being prepared for a social situation can help you feel more in control and reduce anxiety. You can plan ahead by doing the following:
- Know your limits: Be honest about how much social interaction you can handle. If a large party feels too overwhelming, consider attending a smaller gathering or staying for a short time.
- Have an exit plan: Knowing you can leave if things become too much can ease your anxiety. Drive yourself, arrange a ride, or let the host know you may need to step out early.
- Bring a support person: Attending events with a trusted friend or family member can make social situations feel less overwhelming.
- Practice grounding techniques beforehand: Breathing exercises, mindfulness, or a calming routine can help you feel centered before you walk in the door.
Strategies to Stay Calm When Feeling Anxious
Even with preparation, anxiety can creep up during the event. Use these strategies to stay calm:
- Take breaks: Step outside or find a quiet corner if you need a moment to recharge.
- Focus on breathing: Slow, deep breaths can help calm your body and mind.
- Stay present: Redirect your focus to your surroundings. Notice the sights, sounds, and textures around you to ground yourself in the moment.
- Engage in small talk: Shifting your focus to light, low-pressure conversations can ease tension and make the event feel less intimidating.
- Use positive self-talk: Remind yourself, “I’ve got this,” or, “It’s okay to feel a little nervous; I’m doing my best.”
How to Respond to Uncomfortable Conversations
Holiday parties often include questions or comments that can feel intrusive or triggering. You don’t have to answer everything. You can simply change the topic by asking about the other person’s holiday plans or interests.
If you’re not comfortable discussing certain topics, it’s okay to say, “I’d rather not talk about that right now.” Set clear boundaries and stick to them to protect your mental health.
If the conversation becomes too much, politely excuse yourself to step away. You are not obligated to engage in any conversation that makes you feel uncomfortable or anxious.
Signs It’s Time to Step Back
Sometimes, no matter how prepared you are, an event may feel too overwhelming. Pay attention to these signs that you might need to leave or take a longer break:
- You’re feeling physically unwell (racing heart, dizziness, or tightness in your chest).
- Your thoughts are racing, and you’re finding it hard to stay grounded.
- You’re withdrawing emotionally and struggling to engage.
- You feel like you’re on the verge of a panic attack.
Reaching Out for Support
If holiday anxiety feels unmanageable, don’t hesitate to reach out for help. Talk to a therapist, or confide in a trusted friend or family member. You don’t have to face these challenges alone. At Creekside Behavioral Health in Kingsport, Tennessee, we treat all kinds of anxiety disorders and can support you on your journey to better mental health.
