As the invites roll in for the office Christmas parties, festive lunches, and family get togethers, it can be a real cause for concern for those who suffer from social anxiety. Here our members talk about why social anxiety happens at Christmas, why it鈥檚 not just affecting shy introverts, and how to overcome it.

What is social anxiety?

鈥淪ocial anxiety is the fear of social situations, which can build to be completely overwhelming,鈥� says member Janey Morrissey. 鈥淚t can begin before a social outing, remain during it, and hang around afterwards too. The feeling of being watched, and analysing social performance after an event, can be really distressing for some.

鈥淪ocial anxiety happens especially over the festive period because social situations are much more frequent and the expectation to attend parties and events is much stronger. Office Christmas parties are planned in advance and the anticipation and lead up can be terrifying for those who suffer from social anxiety. Also, Christmas throws together social groups who wouldn鈥檛 normally interact, which can be worrying for some. Combine this with the fact that family gatherings often happen in close, confined spaces where those who deal with social anxiety feel less able to escape, and it is a difficult mix of factors.鈥�

Not just for introverts

Cheshire based psychotherapist, counsellor and member, Louise Tyler, says that often people confuse social anxiety with being an introvert.

鈥淢any people think of someone having social anxiety as being introverted or a bit shy. But social anxiety is a persistent, overwhelming fear of socialising, meeting new people or speaking publicly,鈥� says Louise. 鈥淧eople with social anxiety will try to avoid almost all social situations, and instead create a vicious cycle of increased fear, disconnection, and excessive inward focus. If forced into social situations, there is usually chronic anxiety about how others will perceive them, excessive self-monitoring, overly harsh self-criticism, and comparison.

Strong negativity bias

Louise also says that sufferers of social anxiety tend to have a strong negativity bias when evaluating social interactions and tend to pick up on signs of potential rejection more quickly than others.

鈥淟ike with many other types of anxiety, this is an evolutionary alarm system that early humans depended on other people for their survival. They needed to be hyper vigilant for threats to their safety in the form of rejection, ostracism, or actual danger. However, in modern life, this alarm system can become a nuisance and detrimental when it is too highly tuned.鈥�

Low self-esteem

Louise also adds that low self-esteem is actually closely connected to social anxiety.

鈥淪elf-worth becomes very attached to how a person thinks others perceive them. Someone with low self-esteem usually presumes that everyone else has got it 鈥榓ll together鈥� and they compare themselves unfavourably. But no one is born with low self-esteem,鈥� says Louise.

鈥淥ur self-esteem develops as a belief system about ourselves as we grow up, and is based on various messages we get from parents, school, peers, society and culture. These messages can be positive but issues arise when they relate to more negative experiences such as criticism, comparison, bullying or shaming. Social anxiety is often a remembered response to earlier experiences when we understandably felt unsafe.鈥�

Experts top tips

Here are our experts鈥� top six tips to help you overcome your social anxiety this Christmas:

1. Prepare before Christmas

鈥淏efore the invites to parties and gatherings come flooding in for the festive season, slowly prepare yourself by exposing yourself to situations that are not overly challenging but require you to step out of your comfort zone a little,鈥� says Louise Tyler. 鈥淭his could mean starting up a conversation with a colleague or someone in a queue or shop. Build up gradually to more difficult situations.鈥�

2. Don鈥檛 say yes to everything


鈥淭ry to think about the events you really want to attend, and those you might avoid if you are feeling anxious鈥�, says Janey Morrissey. 鈥淵ou don鈥檛 need to people please at the expense of recharging your social batteries.鈥�

3. Be yourself


鈥淟et someone who is at the party know that you are struggling (ideally in advance of the event) so that you have an ally who is there to help if you need them,鈥� continues Janey.

鈥淧eople are drawn to authenticity, so tell people that you feel nervous - you will be surprised how many people tell you that they are feeling the same,鈥� adds Louise. 鈥淛ust try to chat normally as you would to family or a close friend, often social anxiety is made worse by overthinking your role in the interaction.鈥�

4. Try beathing techniques


鈥淏efore you go to an event, or if you鈥檙e finding the event overwhelming, use deep breathing techniques to calm your mind and body. They can also be incredibly useful when the feelings of embarrassment caused by social anxiety arise,鈥� says Janey.

5. Quieten your inner critic


鈥淭ry to remember your inner critic will be really cruel when you鈥檙e having a bout of social anxiety, and paranoid thoughts can build,鈥� says Janey. 鈥淐oncentrate on what people are actually saying to you, rather than placing interpretation onto their words. We can be cruelest to ourselves in post-event-analysis when we are suffering from social anxiety.鈥�

鈥淩emember that everyone you see is just 鈥榮urviving鈥� the social situation in the best way they can,鈥� adds Louise. 鈥淚t鈥檚 more than likely that they won鈥檛 even notice what you or other people are saying or doing, they are far too busy concentrating on themselves. Some will appear more confident while doing so, but that doesn鈥檛 mean they don鈥檛 also feel anxious. The key is to be able to turn the volume down on your anxiety so that it doesn鈥檛 become crippling.

鈥淣otice your level of anxiety and remember that your brain has been shaped by evolution to become fearful of perceived social rejection. Use your rational mind to convince your primitive brain that you鈥檙e not in danger. If you perceive something as a social threat 鈥� for example, that someone is judging your conversation or appearance- ask yourself if your brain may be making too much of it.鈥�

6. Work with a counsellor


鈥淪ocial anxiety can also be the result of certain personality traits or cognitive distortions,鈥� says Louise Tyler. 鈥淪omeone with social anxiety is more likely to have some of the perfectionist thinking, overly vigilant negativity bias or tough inner criticism of depression, and/or some of the 鈥榓ll or nothing鈥� mindset, catastrophic thinking or personalising of anxiety. Working with a counsellor to help understand and manage these exaggerated thinking patterns can be very helpful.

鈥淓ven though as adults we generally have much more control over our own experiences and who we invite into our lives, social anxiety can stem from times that we felt 鈥榠n danger鈥� 鈥� for example, having been bullied or ostracised previously. There may be understandably a hyper-vigilance to signs of rejection, inadequacy, and disapproval even when non are evident. Working with a counsellor to process these past experiences can be helpful.鈥�

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