Signs That You May Still be Suffering From Post-pandemic Social Anxiety.

In my clinical observations with clients, it has come to my attention that a significant number are presenting symptoms indicative of social anxiety, a condition that emerged during the pandemic and has persisted beyond its conclusion, failing to revert to pre-COVID levels of adaptability. Despite the return to normalcy, there remains a notable absence of comprehensive guidance and psychological awareness concerning the enduring psychological repercussions of the pandemic, resulting in a substantial portion of the population being susceptible to the effects of social anxiety. 

Research studies have demonstrated a sustained elevation of social anxiety levels even following the resumption of regular activities.

Anxiety is a natural physiological response characterized by alterations in bodily functions in reaction to threats or stressors, typically manifesting as increased heart rate, disrupted sleep patterns, heightened perspiration, and occasionally, breathing difficulties or withdrawal. Ordinarily, these physiological changes dissipate swiftly. However, when they intensify significantly or intrude excessively, leading to disruptions in daily functioning, work impediments, and the development of a persistent sense of insecurity, it is indicative of an anxiety disorder.

While some have responded to the crisis by adopting a stance of heightened vigilance, the prolonged nature of the pandemic has strained the capacity of individuals to sustain such heightened alertness over an extended period. This has led to a state of physical and psychological exhaustion, characterized by a transition from initial sadness and despair to a state of internal tension and unease.

The health crisis and associated containment measures have not only exacerbated existing mental health issues but have also precipitated the emergence of new challenges. Factors such as repeated lockdowns, fears of infection, economic instability, social isolation, job insecurity, and related stressors have collectively contributed to a widespread sense of emotional and psychological vulnerability among a significant portion of society.

The onset of the health crisis and subsequent confinement measures precipitated a disruption in our psychological equilibrium. This disruption, characterized as an external factor that abruptly disturbs a previously stable mental state, can also be conceptualized as the breakdown of the psyche's self-regulatory mechanisms and defense strategies.

It is a common phenomenon for individuals to experience some level of anxiety in social contexts; however, individuals diagnosed with social anxiety disorder exhibit an elevated degree of anxiety that leads them to either avoid such situations altogether or endure them with pronounced discomfort. 

Signs that you may still be experiencing social anxiety exacerbated by the pandemic:

• Manifestation of physiological symptoms characteristic of anxiety during social interactions, such as palpitations, sensations of weakness in the legs, chest tightness, trembling, among others.

• Avoid common social situations that are common, everyday experiences that may be difficult to cope with when you have social anxiety disorder including interacting with strangers or strangers, attending parties or social gatherings, getting to work or school, starting a conversation. 

• Onset or exacerbation of alcohol or substance abuse issues, as individuals experiencing social phobia may resort to these substances as a means of disinhibition.

• Experience of job loss coupled with difficulties in engaging in job interviews to secure alternative employment opportunities.

• Feelings of loneliness, social exclusion, and diminished self-esteem.

• Presence of depressive symptoms.

How to Manage Your Social Anxiety:

1. Therapy

The most common treatment for social anxiety disorder is psychotherapy. During therapy, you learn to recognize and change negative thoughts about yourself and develop skills that help you become confident in social situations. You will also acquire skills to increase your confidence when facing challenging situations. 

2. Keep a Personal Journal

Using expressive writing can help you and identify what's causing your stress and what seems to be helping you feel better. 

3. Identify Your Triggers

Whether you’re an introvert or an extrovert with social anxiety, identifying your triggers can help you determine when and where you might feel anxious. Part of understanding how to get rid of social anxiety is knowing what specific situations can cause you to experience significant stress.

By identifying where you feel the most anxious, you can start working on overcoming your fears. You can then begin to feel more comfortable and confident in social situations that you previously avoided.

4. Challenge Your Negative Thoughts 

People with social anxiety often spend an inordinate amount of time worrying about what might happen. Often, these worries are about every little thing that could go wrong in a social setting. You may worry about saying something that might offend someone being unintentionally rude tripping or falling calling someone the wrong name forgetting someone's name getting dirty laughing at the wrong time or inappropriately sneezing or coughing getting sick in front of others. 

If you have negative thoughts about an upcoming event, try to replace them with more helpful and positive thoughts. Try using a technique known as realistic thinking: Ask yourself about the scenarios that worry you, and then answer honestly and fairly. When you find yourself imagining that the social situation will end in disaster, you can ask yourself, “What’s the worst thing that could happen? The best? And what’s most likely?” Reviewing these kinds of scenarios with your therapist can help refocus your mind away from the worst-case scenarios.