How do we manage social anxiety with COVID-19?
Social Anxiety Disorder (SAD) affects nearly 15 million people in America.
Anxiety And Depression Association Of America define Social Anxiety Disorder as an “ intense anxiety or fear of being judged, negatively evaluated, or rejected in a social or performance situation.”
People who experience social anxiety disorder may worry about appearing visibly anxious. They may also worry about being viewed as awkward, dull, or stupid. Because of this, they may avoid social situations.
When a social situation is unavoidable, people who have social anxiety disorder may experience a tremendous amount of distress and anxiety. This distress may include many physical symptoms. These can be nausea, rapid heart rate, sweating, and even full panic attacks. These people often feel powerless against their anxiety, although they recognize its excesses.
Social anxiety can have a profoundly negative effect on the lives it impacts. For example, people who suffer from it may decline a new job opportunity if it includes interaction with people consistently. They may pass on going out with friends in a social situation because of the fear of looking anxious in front of them, or even avoiding dating or relationships because of the potential social interaction involved.
The most striking statistic about a social anxiety disorder is that less than 5% of people diagnosed seek treatment in the year following the onset of the disorder.
More than one-third of people report symptoms for up to ten years before seeking help.
SOCIAL ANXIETY AND COVID
Covid has had a drastic effect on the mental health of millions of people around the world.
Ever since the world was faced with the reality of not socializing, traveling, and seeing family and friends as much as we were all accustomed, the need for mental health only increased tenfold.
A study done in the United Kingdom back in 2020 found that nearly 20 percent of patients who had COVID-19 developed a mental health issue (depression, anxiety, etc.) within just three months of their diagnosis.
Many of these mental health needs are focused on anxiety.
According to the non-profit Kaiser Family Foundation, “During the pandemic, about 4 in 10 adults in the U.S. have reported symptoms of anxiety or depressive disorder, a share that has been largely consistent, up from one in ten adults who reported these symptoms from January to June 2019.”
COVID-19 has had a major effect on our anxiety and overall mental health levels. But now with things starting to slowly open up again, and people getting out more and getting back to a more steady social life, the need to manage social anxiety has never been greater.
EASE YOUR WAY BACK INTO SOCIAL SITUATIONS
You do not have to jump headfirst back into your pre-covid social life. If you are someone who struggles with social anxiety, you may not have had the most hectic social life to begin. So be sure to pace yourself when getting back out there again.
Feel free to say NO if it means you are taking care of yourself. Also, schedule lightly to start. Only take on what you feel you can handle. Easing your way back into social situations will give you power over your anxiety.
REFRAME THE WORST CASE SCENARIO
Reframing negative thinking or what I call “Worst Case Scenario” thinking is one way to reduce social anxiety. In the case of almost every different type of anxiety, negative and faulty thinking is usually one of the main culprits.
For example, for someone struggling with social anxiety – if they are invited to a party with a friend, their first thought might be “I am going to say something stupid and embarrass both myself and my friend! I just know it! I should just stay home and spare myself the embarrassment!”
That is the type of worst-case thinking that keeps us bound to anxiety, and like a cycle, the negative emotions that are attached to those fear-based thoughts. Try reframing those thoughts into something more realistic and positive such as, “I will go to the party and have fun. And if I do say something embarrassing, it’s not the end of the world, I’m allowed to make mistakes!”
PRACTICE THE P.L.E.A.S.E. MASTERY TECHNIQUE
The P.L.E.A.S.E. Mastery Technique is a foundational practice you can use to keep yourself accountable. Using this technique will help provide a foundation for your overall health that in turn will allow you to improve on your social anxiety. If your health is out of whack, and your foundation is unstable, you won’t be able to manage your social anxiety like you could if your health was stable and solid.
Below is what P.L.E.A.S.E. stands for:
PHYSICAL ILLNESS:
Make sure that you are taking your health seriously. If you are sick, take the appropriate steps In getting better. If you are prescribed medications, take them as directed. Go get regular doctor checkups performed. And take precautionary measures to assure you are at your optimal health. When you’re feeling well, you’re less likely to have emotional instability and therefore anxiety.
BALANCED EATING:
The healthier you eat, the healthier you’ll feel, the less likely you’ll experience emotional ups and downs. What does that mean? Fewer chances for anxiety. Take your diet as seriously as you take your mental health; after all, they are forever intertwined.
AVOID MOOD ALTERING DRUGS:
It’s not always easy to abstain from mood-altering drugs and alcohol. But in the fight against anxiety, it’s vital. In a society that craves substances, you need to be ultra mindful of how they affect your mood.
BALANCED SLEEP:
Make sure you take a look at the recommended amount of sleep for your age group. Many essential things go into getting a good night’s sleep, so be sure to check each one off the list. Lack of sleep has a direct effect on moods, emotional vulnerability, and anxiety.
GET EXERCISE:
Try to exercise every day if you can. And if you are out of shape and haven’t done anything physical in a while, consult a professional trainer and do what you can to start. As time goes on, gradually build up to around twenty minutes a day. When your body is in good shape, it has a substantial impact on your mind.
ACHIEVE MASTERY:
Do something you’re passionate about every single day. When you feel good about something that you’re doing, it has a positive ripple effect over every other area of your life, including your mind. The better your well-being, the better odds you won’t fall down the pitfalls of emotional vulnerability and anxiety.
IN REVIEW
These tips above are there to help you manage social anxiety that has stemmed from COVID-19. These are foundational elements that anyone can apply. They take daily effort. And they take discipline. But if you are experiencing a dose of social anxiety, they can help make that anxiety manageable and potentially limit the amount of stress you feel because of it. If you are looking for more resources, browse upplifter to find how to better manage your anxiety.
Although we strive to provide accurate general information, the information presented here is not a substitute for any kind of professional advice, and you should not rely solely on this information. Always consult a professional in the medical and health area for your particular needs and circumstances prior to making any medical or health-related decisions. For your health-related questions, please seek the advice of a licensed physician or any other qualified health care provider immediately.
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