Those of us that suffer from social anxiety and stress know that our anxiety likes to rear its annoying head at the mere mention of a social engagement. Social anxiety does not care if we would like to go to the event, or not. Anxiety is there. Hanging around in the background taking away our joy.
Whether you suffer from social anxiety disorder or holiday stress it can be tempting to skip the social event, or events, in hopes of quelling your nerves. However, experts advise sufferers to avoid skipping social gatherings all together. Avoiding all parties can increase negative emotions and the feeling of being isolated. Nobody wants that. What is an anxious person to do?
We have put together a list of 10 social hacks to help you make it through, and maybe even enjoy, your next party. These 10 hacks can be used in conjunction with 12 Stress and Anxiety Hacks for an Better Holiday Season.
10 social anxiety hacks have been divided into pre-party and party. As we social anxiety and stress sufferers know, anxiety starts long before the day of the party.
Pre-Party
You have been practicing self-care. You’re minimizing your anxiety and stress. You’re doing great but the day of the party has arrived. You can feel the stress and anxiety of the impending social situation starting to creep in. You may even start to entertain the idea of skipping the event.
Fear not! You are a tough cookie! With a little pre-planning, self-care, and possible help from a friend, we are going to help you get your foot in that party door!
Plan Ahead
Before the day of the office party, family gathering, friends party, insert-name-of-function-here, devise a plan.
Identify the parts of these social situations that seem to trigger anxiety. If the thought of walking through the door of the event has got your anxiety going, having a plan will help you get through the door and one step closer to having fun. If the thought of talking to people makes you stop cold in your tracks, preparing ahead of time can increase your likely hood of having fun.
Ask a friend to go with you.
Bringing a friend who knows how you are feeling can help to give you a safe island in the sea of party goers.
Practice talking to people in the mirror.
It may seem a little goofy, but practicing conversations can help you to feel more prepared with responses.
Practice making eye contact and asking others questions about themselves.
Wellness
On the day of the event, try to take some time to relax. Breathing exercises, yoga, meditation, and exercise are useful tools for combating anxiety and stress.
Practicing Self-care on a stressful day can help ease some of the anxiety by allowing you to focus on yourself, your needs, and not the event at hand.
Eating healthy, nutritious meals is an important component to self-care. Eating well balanced meals and snacks will help keep your sugar levels balanced. When your sugars are balanced it helps to balance your mood as well.
Party Time
It is party time. You are ready to go. Remember, You are a brave, amazing person, that deserves a fun night. You can do this!
Once you arrive at the party, here are some social hacks that will allow you to be a part of the party without talking a lot.
Tell them how you feel.
Whether you were able to bring a friend or not, you may still be dealing with feelings of stress and anxiety. Consider telling one of the party goers, whom you trust, how you are feeling. Often others will confession similar feelings.
Emily Newberry, LPC was interviewed by Dr. Oz’s website. In her expert opinion, “Sharing that you’re dealing with social anxiety can normalize the feelings that you’re having and lighten the situation, so you don’t feel so alone,” explains Newberry.
Ask People About Themselves.
People love to talk about themselves. Some good go-to’s are complimenting them, asking about their children, dog, job, favorite drink, how do they know the host/hostess, ect.
This is my personal favorite. I find I can get a lot of mileage from this strategy. Often before I know it, I’m enjoying to conversation too.
Remember to smile and make eye contact. This will help put others at ease and your smile can help to relax you as well.
Lend a Helping Hand
If the party is feeling a little overwhelming, ask your host if you can give them a hand. They will appreciate your helpfulness and the purposeful work may help ease some of your anxiety too.
Step Away
Don’t be afraid to step outside for a bit of fresh air, if the atmosphere gets to be a little much for you. This can give you time to clear your head, do a few breathing exercises, regroup.
The bathroom is another good place to regroup and do a few breathing exercises.
No Alcohol, Limit Caffeine
While at the party, it may be tempting to have a drink, or 5, in order to calm your nerves. Some people may suggest alcohol to help you cope with the anxiety. On the contrary, experts warn that alcohol and too much caffeine can actually cause panic attacks. No thank you!
No Pressure
It can be advantageous to put a time limit on your party stay. Talk to yourself,or your friend, and come up with an idea of how long you would like to try and stay at the event. 15 minutes, half-hour, 4 hours? I encourage you to make your goal attainable.
When the clock strikes, and you are feeling comfortable, party on! Alarms gone off and you are feeling stressed? Give yourself permission to go home.
Whether you were at the social event for 10 minutes or you partied until it was time to cleanup, congratulate yourself. Social anxiety is a serious thing. It can feel immensely overwhelming. However, you got out there. You did it! This is your victory. Celebrate yourself. You deserve it!
What are some strategies you have employed in the past that have worked? Do you have any tips for others that suffer from social anxiety or stress?
** Please, don’t hesitate to contact a health care professional if your anxiety and stress are becoming too much for you. They are there to help you. Remember, you are a special person and you deserve to feel well!
