Adapting to post-pandemic normality when you have social anxiety

Communicating behind face masks and working behind the laptop screens became the new normal since the pandemic-resulted lockdown. During the lockdown, working & staying at homes or less crowded places provided short-term relief to people suffering from social anxiety but not anymore. Easing the lockdown restrictions means all of us have to cope with post-pandemic normality that will most obviously include meeting strangers, collaborating with people in crowded places, using public restrooms, physically attending school or work. It may be good news for most of us but it’s certainly bad news for people suffering from social anxiety.

Who are the people who suffer from social anxiety? These are the people who experience any or all of the following problems including rapid heartbeat, muscle tension, dizziness, stomach troubles, and the inability to breathe properly whenever they enter parties and crowded places.

But how exactly can a person having social anxiety cope with the post-pandemic normality? In this article, we’ll try to figure this out.

Social Anxiety May Be a New-normal

The latest research says that it is pretty normal for all of us to feel anxious while returning to schools or workplaces after spending a year at home during the lockdown. Even people who were considered to be extroverts are facing anxiety issues. So people who already had social anxiety would definitely suffer more. But it is normal. Yes! You read right.

After spending one and a half year (16-18 months) in isolation, it may now be difficult for you to recall how to effectively present your ideas (using facial gestures and positive body language) in the presentations as you used to do back in the day, or you may also face trouble convincing a group of people. Everything including these is normal.

This is probably the same as if you haven’t done calculations for one year and suddenly someone asks for your help solving a complex math problem.  During the isolation, you haven’t had enough physical exposure including eye contact with colleagues, touch (handshakes) to strangers, and body language.

We may feel anxious once we start hearing, witnessing, and experiencing those things that we could not notice while we were locked out in our homes.

What should you do at that time? It would help if you adapted to new things at your own pace.

Some May Feel More Anxious Than Others, but Why?

People diagnosed with social anxiety may witness more challenging situations than others. Though Covid-19 provided short-term relief, experts recommend people having anxiety issues face social problems more often to get used to them.

During isolation, there were very limited human interactions, the chances of people already having an anxiety disorder would definitely feel more anxious as compared to others.

People who spent the whole 16-18 months by themselves and also had social anxiety before the lockdown are in more trouble than people who just started facial social anxiety symptoms and it will definitely be more challenging for them to adapt to this post-pandemic normality.

Social anxiety is something if left unchecked  severe or without treatment, the condition can be debilitating

How to Cope With Social Anxiety Post-pandemic?

There is a research-based relationship between compromised mental health and Covid-19. People who have developed depression and anxiety during the pandemic are more likely to suffer once the lockdown is lifted. Most people who experience this unpleasant new feeling of anxiety and depression tend to find a cure in abusing drugs and alcohol which only makes things worse. If lets untreated for a long time social anxiety can lead to other high-risk behaviors including thoughts of suicide.

But you’re not alone. According to the Anxiety and Depression Association of America, 40 million adults in the USA witness anxiety each year. In addition, research says that they all have fears of being judged.

So how can one cope with social anxiety? Here are 6 clinically proven tips that could be helpful:

1.  Start by Connecting to People Who Are Closer to You.

One can understand that making new friends is not easy but trying to get in touch with people you already know is effortless. Start spending time with your closest ones who understand you and don’t judge you. They could be a member of the family, a friend, or even a pet. It is observed that spending time with loved ones can lower depression and anxiety.

2.  Try to Visualize Things in Your Mind but Don’t Overthink

Visualizing things that are going to happen shortly, like events, friend meetups, or a business presentation can help you cope with negative behavior associated with anxiety. One thing you can do is to visualize your friend as an audience sitting in front of you to mentally prepare yourself for the upcoming event.

However, if a friend is not available, it is not suggested to start overthinking the next event. Instead, relax and try to reverse or alter your negative thoughts with positive ones.

For example, if you have a fear that everyone in the party will try to judge your every move. It would help if you thought that everyone faced the same situations as you did due to covid- restrictions, and everyone has a story to share. So it would help if you prepared yourself for sharing and listening to lockdown’s stories.

3.  Redirect Your Energy

Instead of thinking about how you’ll cope with social circles, try to redirect your energy to other things- positive things. Instead of thinking about people’s perceptions of yourself, try to build positive feelings for people and get yourself ready to share your positive feelings.

Likewise, instead of thinking about past social gatherings that made you uncomfortable, you should focus on your present.

4.  Start Saying “Hi” to Random People

A simple “Hi” with a smile on your face to strangers can help you cope with your fear of the unknown. It will give you a feel of positivity which will ultimately curb your negative thinking. Doing so on the first day will be challenging, but repeating this over time will make it your habit.

Set a goal of saying “hi” to at least 100 strangers in a month. Seems weird to say “Hi” to strangers? Try to make eye contact with random people on the street and say “Hi” to them. It’s also a part of exposure therapy that has been said to do wonders against social anxiety.

This simple exercise of saying “Hi” will boost your confidence, self-trust and lessen your anxious feelings.

5. Avoid Negative Coping Strategies

Some people try to cope with the symptoms of social anxiety by drinking alcohol or taking mood-elevating drugs. Though these drugs, especially alcohol, can reduce your fear of others, make you less shy and help you express your feelings. But drinking more frequently will worsen your anxiety, on top of that it will also make you dependent on alcohol before any gathering or social event.

So your aspiration to cope with anxiety will nurture more problems for you. I myself as a licensed clinical therapist and addiction treatment expert at ChoicePoint health

hear people telling us that their social anxiety problems push them towards alcohol dependence.

So instead of coping with your anxiety with negative strategies, you should try the points mentioned above, or you should seek proper medical help.

6. Try Exposure Therapy Yourself

One of the best cognitive-behavioral therapies is known as exposure therapy. This is an evidence-based therapy that changes the fear or destructive thoughts by replacing them with healthier ones. This therapy helps people suffering from social anxiety by making them face what they fear the most.

However, it is recommended that you should start gradually and should never start off this therapy by experiencing your worst fear. If you don’t feel confident doing it yourself then you should consult a licensed therapist and he/she will do it in a professional setting with little to no chance of making things worse.