How to enjoy summer events: While managing Anxiety

Unfortunately, anxiety doesn't take a break during the summer. We must deal with anxiety through the year-this includes the hot summer months. Anxiety may look different in the summer due to changes in the weather and schedules. For most of us it means warmer, longer days. At times, anxiety does decrease for certain groups of people that tend to have time off school or work such as students or teachers. However, many of us continue a similar work routine even in the summer months.

Social demands may increase during the summer as people may take time off or have more time to socialize and engage in social activities. We may feel more social pressure to attend events during the summer. This pressure can lead to increased social anxiety. In some cases, it can become a Social Anxiety Disorder which can be defined as “an intense, persistent fear of being watched and judged by others. This fear can affect work, school, and other daily activities. It can even make it hard to make and keep friends “(National Institute of Mental Health NIMH).  Even though we all experience anxiety at one point or another in our lives. A social anxiety disorder is when the anxiety is interfering with work, social life or relationships. For example, we may find ourselves avoiding invitations to events with family or friends in the summertime such as picnics and 4th of July events because of anxiety. Some friends and family may not understand how anxiety impacts us. It is important for each one of us to find safe people who can support us when we are anxious. Therapy can also help with managing symptoms of anxiety. Therapy can teach us tools on how to better manage our anxiety this summer.

One of the main treatments for social anxiety is exposure. Exposure means exposing oneself to social events ( even if it’s for short amounts of time) instead of avoiding them and this can eventually help one better manage social anxiety.  Exposure over time builds confidence and with the help of a therapist one can help build a tool kit of coping skills for anxiety that work for us. We can make sure we check in with ourselves before attending the social event. Are we emotionally well enough to attend this event? Do we need to do some relaxation even before we leave the house? Do we need to write down our coping skills just in case we need them? All these questions can help one determine where one is with anxiety that particular day and use strategies to manage it better.

Here are four tips we can use to enjoy social events while managing anxiety.  

1.         Drink Cold Water: not only is it refreshing but cold water can help the   nervous system relax.

2.         Breaks in the shade or inside with AC. We can make sure we take breaks if needed during the social event. A break could be a simple two-to-five-minute walk or alone time

3.        Deep Breathing: Listening to our bodies. If our body is letting us know that we need to step away and take a break. For example, we are noticing heart racing fast, we are sweating, we are shaking. These are signs that our bodies are feeling overloaded.

4.        Set Limits on Draining Social Events. Limits can look like: spending less time there, setting boundaries on who you spend time with and choosing to only attends parts of the event one really wants to attend.

 

Enjoying summer events while managing anxiety can be challenging. But with the support of family, friends and therapy it is possible to enjoy these events. If you or someone you know is struggling with social anxiety this summer, please contact us for a free 15-minute consultation (909) 206-4613. We offer therapy for anxiety in Person and Virtually in California.