The summer season brings so much excitement and experiences only found this time of year. Many of us are looking forward to outdoor activities, vacations, social gatherings, summer holidays, and more—and your social calendar is likely filling up. For those with social anxiety, the increase in social invitations, events, and obligations can make these next few months especially difficult and uncomfortable.
Keep reading to understand why social anxiety can spike this time of year and how to promote a healthier, more enjoyable social experience while supporting your mental health. Whether you’re dealing with some discomfort or severe anxiety surrounding social situations, these insights will help you navigate the summer with confidence.
Understanding Social Anxiety Disorder
Social anxiety, also known as social phobia, is a mental health condition defined by a persistent and overwhelming fear of social situations. For many with this type of anxiety, this fear often stems from a worry about being judged, embarrassed, or humiliated in front of others.
Unlike typical nervousness or shyness that many people experience occasionally, social anxiety can be debilitating and interfere significantly with daily life—preventing someone from experiencing the most out of their life.
Symptoms of Anxiety
Social anxiety can cause a variety of physical, emotional, and behavioral symptoms. While everyone’s experience with anxiety is different, there are three types of common symptoms.
Physical
- Rapid heartbeat
- Sweating
- Trembling or shaking
- Nausea or upset stomach
- Dizziness or lightheadedness
- Muscle tension
Emotional
- Intense fear of interacting with strangers
- Excessive self-consciousness and worry about embarrassing oneself
- Fear that others will notice anxiety symptoms
Behavioral
- Avoiding social situations or enduring them with intense fear or anxiety
- Difficulty making eye contact
- Speaking softly or avoiding speaking altogether
- Analyzing performance and identifying flaws after a social interaction
These symptoms can be extremely pervasive for those with social anxiety disorder. They interfere with daily routines and make it difficult to succeed at work or school, enjoy positive relationships, and achieve personal goals.
What Causes Social Anxiety?
The specific causes of social anxiety disorder are unique to each person’s experience. While more research is necessary, current clinical results have linked these factors to someone developing social anxiety disorder:
- Genetics: A family history of anxiety disorders may increase the likelihood of developing social anxiety.
- Brain Structure and Chemistry: Overactivity in the amygdala, a part of the brain that controls fear response, can lead to heightened anxiety in social situations.
- Environmental Factors: Negative social experiences, such as bullying or rejection, can contribute to the development of social anxiety.
- Psychological Factors: Personality traits such as being naturally shy or introverted may make individuals more susceptible to social anxiety.
It’s most likely that a person would experience more than one of these factors before developing social anxiety disorder. Social anxiety is also experienced on a spectrum—the disorder can be more pervasive or debilitating than for others.
No matter how someone develops or experiences the disorder, it’s a major interruption. The fear of these symptoms occurring is enough to prevent seeking social situations. This can cause or worsen unhealthy habits and thought patterns.
Why You Might Feel More Anxious During the Summer
The cultural experience of summertime in the U.S. is all about going out and enjoying the warm months. That means summer parties, eating out at restaurants, family barbecues and cookouts, outdoor concerts, beach days… the list goes on. With more people spending time outside, your city or neighborhood might feel livelier than other times of year.
There are different social anxiety triggers usually associated with summer. Because social anxiety is caused by an intense fear of social situations, this season can be particularly challenging. The heightened pressure to engage socially and the fear of missing out can amplify feelings of anxiety, making it difficult to enjoy the summer.
More Invites to Social Engagements
Summer is packed with social activities such as barbecues, beach outings, weddings, and vacations. While these events can be enjoyable, they often come with increased social interactions and expectations, which can be daunting for someone with social anxiety.
The thought of navigating conversations, meeting new people, and being in social settings can trigger anxiety and damper the celebratory feelings normally associated with these activities.
Feelings of FOMO
The fear of missing out, or FOMO, is noticeably amplified during the summer. Your social media feeds are likely filled with images of friends and acquaintances on vacation, partying, and more. If your calendar isn’t packed with exciting Instagram-worthy events, it can make you feel like you’re not doing enough. This is a common misconception caused by the performative aspects of social media use.
For people dealing with social anxiety, these feelings can exacerbate their condition, making them feel pressured to participate in social events despite their discomfort. It can also influence feelings of depression or isolation, influenced by the worry of being judged by others at the event or by your absence from it.
Pressure To Be Social
There’s an underlying societal expectation that summer is a time to be out and about, enjoying the company of others. This pressure can be overwhelming for those with social anxiety. The myth is we should be constantly active and social, while also sharing evidence of that on Instagram and Facebook.
For some, failure to do this can lead to feelings of guilt or failure if they prefer solitude, enjoy smaller, quieter gatherings, or simply need more time between social engagements to “recharge,” leading them to say no to attending certain events.
Change in Routine
Summer often brings a change in daily routines. School breaks, vacations, and extended daylight hours can disrupt the feeling of comfort that a regular schedule brings. For individuals with social anxiety, these changes can lead to increased anxiety as they navigate new and unpredictable social situations. Spontaneity can be exciting for some, but for those with social anxiety it can lead to a heightened level of uncomfortable symptoms.
Body Image Concerns
Warmer weather means more revealing clothing, which can emphasize body image concerns. For those with social anxiety, this added pressure about appearance can be another source of stress, making social situations even more intimidating. If you feel like your closet or personal style doesn’t align perfectly with today’s trends, this could influence you to avoid social situations or events.
Increased Outdoor Activities
Many summer activities take place outdoors, where there might be larger crowds and less opportunity to retreat to a safe, quiet space. This lack of control over the environment can heighten anxiety levels for those who feel more secure in controlled, familiar settings.
Understanding why summer can be particularly challenging for those with social anxiety is crucial. By acknowledging these factors, individuals can develop strategies to manage their anxiety and enjoy the season at their own pace.
How to Deal with Social Anxiety
Managing social anxiety—especially during the busy summer months—can be challenging, but not impossible. With the right support systems, mental health resources, practical coping mechanisms, and self-care strategies, you can navigate social situations with greater ease and confidence.
Let’s explore some helpful tools and recommendations for overcoming social anxiety.
Coping Mechanisms
When you feel your anxiety symptoms escalating, certain coping mechanisms can help provide immediate relief, allowing you to remove yourself from the situation and potentially avoid an anxiety attack.
Certain breathing exercises can help calm your mind and body. Try inhaling slowly for a count of four, hold for four, and exhale for four. Repeat until you feel more relaxed. Positive self-talk can also promote a healthier mindset during social environments. Replace negative thoughts with positive affirmations. Remind yourself that it’s okay to feel anxious and that you are capable of handling the situation.
Properly preparing for the social event before it begins can help significantly when dealing with social anxiety. Give yourself time to decide what you’d like to wear, when you’re planning to arrive and leave, conversation topics, and more.
If you can envision the enjoyable parts of an event you’re most looking forward to—such as being there for a friend who’s getting married—it can feel less intimidating when you actually arrive.
Healthy Habits for Preventing Anxiety
Daily habits can have a major impact on dealing with mental health concerns like anxiety disorder and depression. Remember to take care of your body by getting a healthy amount of sleep, eating a balanced and nutritious diet, and getting some daily exercise you enjoy, such as yoga or dance.
How Social Media Directly Impacts Social Anxiety
While social media can be a great tool for staying connected, it can also create unrealistic expectations and comparison traps that heighten anxiety. Constantly comparing yourself with the people in your social feed can lead to increased feelings of inadequacy and anxiety, especially for those already prone to social anxiety.
Tips for Mindful Social Media Use
- Limit Screen Time: Set specific times for checking social media to avoid endless scrolling and reduce exposure to anxiety-inducing content.
- Curate Your Feed: Follow accounts that promote positivity, mental health, and realistic portrayals of life. Unfollow or mute accounts that trigger anxiety.
- Engage Mindfully: Interact with posts and people that make you feel good. Avoid engaging in negative or competitive comparisons.
- Take Breaks: Regularly disconnect from social media to give your mind a break and focus on real-life activities and relationships.
It can be challenging to “unplug” from the internet, but overuse of social media can be toxic for your mental health. While researchers are still working to understand the full relationship between social media and mental health concerns like anxiety and depression, the latest studies show a disturbing connection. Remember that social media is often a highlight reel, and you shouldn’t compare your story to the snippets you see online.
Find Support with Professional Help
If you’re struggling to manage your anxiety and don’t know what else you can do, reach out to a mental health professional for help. You should never feel like your anxiety has to be managed on your own. A mental health professional has proven tools and resources that can make a significant difference in your daily life. They can help you understand the root causes of your anxiety, develop effective coping strategies, and work with you to create a personalized treatment plan.
Talk Therapy for Treating Anxiety
Mental health professionals are trained in various therapeutic techniques that have been shown to be effective in treating anxiety. Cognitive behavioral therapy (CBT), for example, helps you identify and change negative thought patterns, while exposure therapy can help you gradually face and overcome your fears.
Regular sessions with a therapist provide ongoing support and accountability. Knowing that you have a professional to turn to can be incredibly reassuring and can help you stay on track. Together, you and your therapist will set specific, achievable goals for your therapy. They’ll be able to help you understand your progress, adjusting your treatment plan as needed. As you make progress, you can enjoy social activities and build meaningful relationships without fear or stress.
Connect with APN for Personalized Anxiety Treatment
All Points North Lodge offers comprehensive and personalized treatment plans to help you manage social anxiety. Our team of experienced mental health professionals is dedicated to providing compassionate care and evidence-based therapies tailored to your needs. Whether you’re looking for individual therapy, group support, or advanced treatment options, we’re here to help you every step of the way.
We can help explain what treatment options are available to you and will be there to support you throughout your entire recovery journey. Reach out to the team at APN Lodge by completing our online contact form or calling us at 855.232.8217 to speak to one of our mental health experts directly.
Resources
- Goldin PR, Thurston M, Allende S, Moodie C, Dixon ML, Heimberg RG, Gross JJ. Evaluation of Cognitive Behavioral Therapy vs Mindfulness Meditation in Brain Changes During Reappraisal and Acceptance Among Patients With Social Anxiety Disorder: A Randomized Clinical Trial. JAMA Psychiatry. 2021 Oct 1;78(10):1134-1142. doi: 10.1001/jamapsychiatry.2021.1862. PMID: 34287622; PMCID: PMC8295897.
- Lopes LS, Valentini JP, Monteiro TH, Costacurta MCF, Soares LON, Telfar-Barnard L, Nunes PV. Problematic Social Media Use and Its Relationship with Depression or Anxiety: A Systematic Review. Cyberpsychol Behav Soc Netw. 2022 Nov;25(11):691-702. doi: 10.1089/cyber.2021.0300. Epub 2022 Oct 10. PMID: 36219756.
- Penninx BW, Pine DS, Holmes EA, Reif A. Anxiety disorders. Lancet. 2021 Mar 6;397(10277):914-927. doi: 10.1016/S0140-6736(21)00359-7. Epub 2021 Feb 11. Erratum in: Lancet. 2021 Mar 6;397(10277):880. PMID: 33581801; PMCID: PMC9248771.
