How To Deal With Social Anxiety During the Holidays: Expert Tips 

According to Farrell, there are several actionable tips that everyone can use that can help manage anxiety before and during social gatherings.

These strategies can provide a sense of control and help reduce the stress and intensity of anxious feelings, making social events feel more manageable.

1. Remind yourself that attendance is a choice and that you get to set your boundaries. Practice saying “I get to _____” (e.g., “I get to spend time connecting with my family,” or maybe, “I get to leave when my social battery is on empty”).
2. Create a goal—whether it’s to be available at a party for an hour, reconnect with friends/family, or to create new memories.  Remembering your goal can create intention with your actions.
3. Play curious. Play an “investigator role” with your thoughts. Ask yourself, “Are my thoughts/actions helping me move towards my goals?” If not, “what is in my control to adjust?”
4. Perform occasional self-check-ins where you step away and take a few slow, deep cleansing breaths and imagine releasing all the stress that may have built up with an extended exhale.
5. Talk to trusted friends and family members and let them know how you are feeling, and
   practice asking for help—whether it’s help with organizing, picking up last minute items from the grocery store, or just listening to you vent.

Play an “investigator role” with your thoughts. Ask yourself, “Are my thoughts/actions helping me move towards my goals?” If not, “what is in my control to adjust?

Jennifer Farrell, LMFT

Carey emphasizes two key tips for managing social anxiety during the holiday season. First, he encourages individuals to be open with their family about what triggers their anxiety and what strategies help alleviate it. Knowing in advance what helps you reduce elevated anxiety can make a significant difference. Second, he advises setting clear limits with others, such as deciding which events to attend and how long to stay. By planning ahead and setting boundaries, individuals can approach social gatherings with greater confidence and control.

By planning ahead and setting boundaries, individuals can approach social gatherings with greater confidence and control.

Richard Carey, PNP

Social anxiety can range from mild to severe and knowing when to seek professional help is crucial. Farrell explains that symptoms such as feeling flushed, sweaty, a racing heart, and difficulty making eye contact can indicate social anxiety, especially if paired with an overwhelming fear of judgment or rejection. “Professional help may be beneficial if your symptoms are having a negative impact on your quality of life,” she advises.

Carey adds that anxiety causing significant distress, including chest pain or heart palpitations, is a strong indicator that professional treatment may be necessary. “If a person’s anxiety is greatly limiting their ability to take part in or enjoy activities, I would recommend seeking professional assistance,” he says.

Professional treatment for social anxiety often involves a combination of therapy and medication management.

Social anxiety can be challenging—particularly during the holiday season—but shouldn’t prevent you from enjoying meaningful connections and moments. If your symptoms persist or significantly impact your life, don’t hesitate to seek professional help. Therapists specializing in anxiety disorders can provide the tools and therapies to help you navigate social situations with confidence. If medication is necessary, they will collaborate with psychiatrists to ensure comprehensive care, either in person or online.