How to Cope if You Are Experiencing More Social Anxiety Due to the COVID-19 Pandemic
By: Jessica Taylor, LPC
For over a year now, most of us have been waiting to live a life again that has less restrictions. And that is starting to happen with more and more people being vaccinated each day. But as you notice life going back to ‘normal’ (in even the smallest of ways) are you also noticing that you are feeling more anxious when you are out in social situations? If so, you are not alone. There are scientific studies being conducted right now to determine the long-term mental health impacts of isolation during the COVID-19 pandemic. For over twelve months we have had to take multiple social distancing precautions (masks, hand sanitizer and keeping six feet distance from others) when we go anywhere outside of our home. Because of this, it makes sense that our “anxiety brain” wants us to stay hypervigilant, even when we are in relatively ‘safe’ environments (such as spending time with a small group of vaccinated people). If you believe that what you are experiencing might be social anxiety, continue reading to learn the signs and symptoms, as well as steps you can take right now to start feeling better.
Signs and Symptoms
- Inappropriate level of anxiety in certain social situations. Are you noticing that social situations (i.e. going to the grocery store or meeting a friend for a hike) that did not make you feel anxious before the pandemic, now feel scary or overwhelming?
- Buying into unhelpful thoughts. Do you notice that when you are out in public, you are believing unhelpful and (likely) unrealistic thoughts? Individuals that struggle with symptoms of social anxiety often “buy into” anxious thoughts that their brain sends them, such as: “Everyone is looking at and judging me.”
- Physical symptoms of anxiety. The physical manifestations of social anxiety do vary, but common somatic symptoms often include a feeling that your heart is racing, shortness of breath, feeling shaky, ‘butterflies’ or tightness in your stomach or chest, sweating, etc.
- Avoidance of certain situations. The most common response to symptoms of anxiety is avoidance. If something makes us feel uncomfortable or scared, it is difficult to resist the urge to opt out of certain activities or environments. If you notice that you are avoiding things that you engaged in prior to the pandemic, you are probably doing so because you are struggling with symptoms of social anxiety.
- Avoiding eye contact. Do you find yourself avoiding looking others in the eye? This is a common symptom of social anxiety and it makes sense that this would be difficult after spending a majority of the year on video calls.
- Avoiding speaking with others or speaking quietly. Interacting with strangers is a common trigger for symptoms of social anxiety, so those that are experiencing even mild symptoms of the disorder will often avoid interactions with others. In some situations, this is not a problem, but it can begin to increase your level of isolation, and prolonged isolation is linked to low self-esteem and depression.
How to Begin Reducing Symptoms of Social Anxiety Right Now
- Don’t shame yourself. Repeat after me: It is okay that I am experiencing social anxiety. While the experience of symptoms of anxiety cause discomfort, this does not mean there is something wrong with you, or that you are weak. It just means that your body and brain are responding to everything you have experienced this year. If you shame yourself for the way you are feeling, any symptoms of anxiety or depression are only going to worsen, which can result in the use of unhealthy coping skills or avoidance.
- Don’t avoid. Avoidance feels so good when you are experiencing anxiety. If you have been using avoidance up until now, that is okay. It probably felt like that was the only tool you had in your toolbox at that point. But if you continue to avoid stimuli that trigger your symptoms of anxiety, your brain is only going to send you more anxious thoughts in order to convince you to continue to avoid things in the future.
- Don’t overwhelm yourself. We don’t want to avoid the things that make us anxious, but we also don’t want to move too quickly. Write down all of the situations that trigger your social anxiety and that you are currently avoiding. Then write down small action steps (i.e. go to the grocery store and listen to a podcast while I’m going through the aisles, but say hello to the cashier) you can start taking to begin engaging in those activities/social environments again.
- Listen to guided meditations. Symptoms of anxiety tend to make us stress out about things that have already happened, or things that could happen in the future. Both of those are out of your control. This is why treatment for symptoms of anxiety often focuses on the here-and-now; because that is in your control. One great way to practice ‘training’ your mind to stay grounded in the present moment is to engage in mindfulness activities such as guided meditations. These are easy to find! Just download an app on your phone or go on YouTube and search something like “guided meditation for social anxiety.”
- Check-in on your basic needs. Your symptoms of anxiety are much more likely to be triggered if your basic needs are not being cared for. Before you leave the house for a situation that might be anxiety-provoking, make sure that you get enough sleep the night before. Have a good meal and drink enough water (while avoiding caffeine) the day of. In addition, consistent movement, such as daily walks are great for reducing general symptoms of anxiety.
- Ask for support. If you must go somewhere and are feeling anxious about it, ask a friend to join!
- Consider Counseling. Reaching out for counseling is also a great idea if your symptoms of social anxiety are making it hard to function in certain areas of your life. A therapist will practice coping skills with you and will also hold you accountable in using these outside of your sessions together.
- Consider medication. If your symptoms feel moderate to severe, and the coping skills that you are using don’t seem to be making a large enough impact, it might be helpful to talk to your doctor or therapist about the possibility of trying medications. Talk therapy and medication both work best when used together.