6 Tips for Coping With Social Anxiety Post-Covid
Hot girl summer. Waxed and vaxxed. The welcome back to society memes are in full force đ Yet for some, it can feel like a shock being social again. Or that thereâs pressure to over socialize. If that's you then listen to read this post or listen to this episode on coping with social anxiety post-Covid. As much as we needed to transition to life in isolation thereâs also a transition time needed for getting back into the fast-paced world. You do you!
I deeply believe we can use experiences in our life to become more in tune with our intuition. You know. That deep, inner knowing thatâs quiet and often gives you the greatest wisdom. The cool part is we experienced this pandemic together. Every person you know can relate on some level to what youâre going through. Itâs important to acknowledge and accept the experiences and emotions that have resulted. To listen to what our bodies tell us. Then give ourselves the grace or nudge we need to heal. We have a great opportunity to practice listening, empathy, and self-soothing.
Social Anxiety Post-Covid
Many people went one of two main ways during isolation: they hated it or they kinda liked it. In a Washington Post article Jonathan Abramowitz, a psychology professor and director of the Anxiety and Stress Disorders Clinic at the University of North Carolina at Chapel Hill said that during the pandemic people who already had avoidant-like behaviors, felt relief during the pandemic. They didnât have to deal with big crowds, commutes, and other similar stressors. But he also mentioned that avoidance isnât necessarily helpful in the long run.
We need to face certain situations to show ourselves that we can cope and get through. Otherwise, some people never learn they can successfully navigate those social situations and will continue to steer clear. Which can also lead to getting anxiety in situations previously manageable. Things like work commutes.
Abramowitz says, âPeople who regularly commuted in traffic were accustomed to this experience because it was part of their routine. But now that itâs no longer part of their routine, the prospect of commuting again feels daunting.â So in simple terms, our routines were upended this last year. We got used to not doing certain things so itâs like our bodies adjusted to a different normal Now that weâre easing back into routines and social situations again we may feel resistance to what used to not bother us before. I promise though as you give yourself the grace to go as fast or slow as you want your confidence will grow. Youâll show yourself you can navigate your emotions and cope.
For example, before Covid, my husband and I would travel pretty regularly. It was part of our work and lifestyle to fly somewhere every few months or so. Of course, that stopped for the last almost 2 years. Now, with both my husband and I being vaccinated, and CDC guidelines giving the ok to more in-person activity, we took our first trip to my good friendâs wedding. I was super excited and couldnât wait to see friends, travel again, and get a break from work and New York City. But I was also nervous.
When we boarded the plane I felt the onset of a panic attack. To avoid triggering anyone listening I wonât go into too many sensory details but theyâre not fun. I felt enclosed and like there was too much to handle. When I told my husband what was happening he comforted me and said it probably had to do with being in isolation. He was right. I hadnât been around that much noise, light, or people in over a year so the sensory experience was new to my body again. It needed time to adjust. Iâll share more specifically some of the things I did in the next little bit. But, we landed safely and had the best time over the weekend. That experience confirmed to me that I could navigate and handle stressful situations.
Your Real Responsibility Right Now
I want to set the foundation real quick before we move on. If youâre feeling the intensity of getting back into busier routines like commuting, traveling, happy hours, social events, or working in person just know the most important thing right now is to protect your time and energy. Donât feel guilty or pressured to be social.
In his article, The Audacity of Nope, writer and producer, Bonsu Thompson, said, âThe responsibility is to protect your time and prioritize relationships. Not every event or associate deserves your presence.â Like how with productivity not everything on the to-do list is created equal. Not every event or person is created equal. Itâs ok to say no. Itâs ok if you need more time at home and only can do one social event on the weekend. There's nothing wrong with you. It takes time to get comfortable and into a busier routine so give yourself the grace to ease into it.
Think of it as putting yourself through exposure therapy. This is where you confront stressful situations on purpose to show yourself those situations arenât as dangerous as you previously thought. In school, I learned that some Psychologists will do a gradual exposure. If someoneâs afraid of a pool you may start by showing a picture of the pool. Then bring them to a pool but letting them look at it from the car. Then another day you can be on the pool deck. The next dip your toe and so on. Although a study has shown that you donât need exposure to be gradual for it to work.
6 Tips for Coping with Social Anxiety
1. Ease Back Into Things.
Keep your social calendar simple and set the bar high for what you spend your energy and time on. Create a social plan or phone note to give yourself an idea of how many social events feel good to you to start. Is it three meetups with groups of friends? One night at the bar? One girls night? Give yourself some boundaries so you donât have to feel pressured or overwhelmed to say yes to every invitation you get. You also can keep it small. You donât have to give a reason for saying no either. Simply saying, âI canât make itâ is enough. If itâs something youâd like to do in the future you could add âHow about another time?â Easy peasy.
2. Pay Attention to Your Body and Recognize Triggers.
Notice when youâre feeling anxiety or dread and rather than resist it let it be. The goal is to connect to your body as much as possible. To understand and feel whatâs happening instead of escaping into the mind. Take note of when this feeling happens. Give yourself some space as well to feel your feelings. When I was traveling I felt anxiety and dread. I acknowledged their presence and allowed myself to feel them. I didnât judge or diminish myself either. Instead, I popped on a movie and wrapped my cozy scarf around me. A great way to self-soothe in that situation.
3. Communicate with Friends and Family.
Let those close to you know where youâre at. If youâre not ready to attend your neighborsâ huge wedding from back home let them know. Itâs not bad to be clear about where you stand and most people should understand. Send a thoughtful gift and keep doing you boo.
4. Try Meditating.
The physical benefits of meditating are too long to share in full but improving sleep and reducing anxiety are a few. Meditation also teaches you how to separate your sense of self from your emotions and thoughts. When I was on that plane I talked about earlier, I focused on my breathing, my out breath, and allowed myself to accept the noises, sights, and smells around me. I also allowed myself to be ok with what was happening in my body. Knowing it would take a step at a time to keep going.
Most of us are taught to identify with thoughts and emotions so if we feel anxiety or think horrible thoughts it can send us into a spiral. With meditation, however, you treat those thoughts and emotions like clouds floating by. They exist but you no longer grab onto them and judge them.
My favorite app for meditation is Headspace. Andy Puddicombe guides you, with his British accent, through these ten-minute or less sessions. I donât think I couldâve gotten into meditation otherwise. Itâs really rewired my brain and now I canât go a day without it.
5. Self-Care.
Make sure to prioritize rest and self-care always. Give yourself plenty of recharge time where you can recuperate your energy. Eat as well as you can and exercise at least twice a week. Moving your body gets stagnant energy moving which can help with stress. Nurture yourself whenever possible.
During that wedding weekend, I did get exhausted and shocked seeing so many people. Not only at the wedding but for the next few days we visited old friends in Atlanta and did other things. Matt and I made sure we scheduled in time to go back to our hotel to rest. Having plenty of breaks and time to unwind without the pressure to be on the move the whole time.
6. Get Professional Help.
If you feel alone or need that extra support find a licensed therapist to help you get the tools you need. There were certain times in my life where I couldnât have healed without my therapist. They give you tools and accountability you couldnât get otherwise.
The most important thing is to give yourself time. Thereâs no true quick fix. Just allowing your body to process what youâre feeling and take it one day at a time while using these tips to soothe and ease yourself. If youâre feeling that post-Covid anxiety let me know in the comments on this episodeâs show notes. Share what you've been doing to ease back into things. You never know whose life youâll change!
Affirmation
I am confident and capable of handling any and all situations that come my way.
Writing Prompt
What kind of anxiety am I experiencing lately? How can I better self-soothe and support myself as I transition in my life?
Resources
Want to be more productive? Get our new productivity eBook!
Join our Facebook group here.
Follow us on Instagram.
*This is an affiliate link. Purchasing through affiliate links helps fund The Good Space at no extra cost to you. Thank you for supporting us!
