After spending over a year cooped up indoors, consuming copious amounts of banana bread and learning new TikTok dances to stay occupied, the return of normality couldn’t arrive sooner to some people. However, for many others, the easing of lockdown restrictions has caused feelings of anxiety, worry and uncertainty. If you are feeling this way, know that you are not alone.
For some of us, it may feel like we have only just adjusted to the new ‘working from home’ lifestyle, with empty diary spaces and limited social contact. Our social lives have depleted, we have accustomed to spending more time alone and consequently, many of our social worries have remained unhindered. It is unsurprising that, as lockdown restrictions ease, the thought of future plans may feel daunting and nerve-racking.
‘Social anxiety disorder,’ also known as ‘social phobia,’ is a form of anxiety involving an excessive fear of judgement from other people, causing an intense fear of social settings with friends or with strangers. It manifests in psychological distress and many physical symptoms such as heart palpitations, sweating and trembling. Since the easing of lockdown this year, reports of social anxiety have rapidly increased, with 36.9% of adults experiencing some form of anxiety in Decemeber 2020 – a large rise from just 8.2% in 2019.
Clinical Psychologist Emma Warnock-Parkes explains how, for many social anxiety sufferers, lockdown may have led to a temporary relief in anxiety, and so it is normal to worry about the re-opening of many venues.
Thankfully, there is an abundance of tips and resources which can help relieve the pressures attached to social anxiety in such uncertain times.
Go at your own pace
It’s been an uncertain period for everybody, and we are all experiencing this for the first time together. Here’s a reminder to put yourself first and go at your own pace. If you aren’t feeling ready to socialise in a particular environment, or with a certain number of people, that’s ok! Begin with baby steps – start by arranging a walk in the park with a friend, and work from there.
Be patient with yourself
It may feel frustrating and upsetting when anxious thoughts become overwhelming and prevent us from socialising the way we would hope to. Remember to be kind and be patient with yourself. Treat yourself the way you would treat a best friend. Answer this: how would you react to a friend who is feeling socially anxious? Probably with understanding, comfort, patience, and support. You are no different to your friend!
Congratulate yourself
It’s time to reflect! What have you achieved recently? Did you meet up with a friend? Have you made a phone call to book an appointment? Did you calm yourself down during a moment of anxiety? Have you challenged a negative thought? Celebrate your victories no matter how small they may seem. Be proud of yourself!
Limit time spent on social media
You click on Instagram, and your feed is flooded with snaps of people socialising, which in turn, can make us feel lonely and isolated. Have a ‘digital detox,’ or limit your time each day spent on social media and utilise that time to focus on looking after yourself.
Understandably, battling with mental health is challenging, and it seems a lot easier said than done. However, implementing strategies into your daily life has been proven to positively impact how you feel. Focus on one day at a time – you’ve got this!
Fay Moreton
Image courtesy of Mohammad Shahhosseini on Unsplash. Image licence found here. No changes were made to this image.
Really impressive article and very reassuring!
Thank you! I’m so glad you enjoyed 🙂