If you’re anxious about getting back to normal, you’re in good company!

According to the American Psychological Association (APA), a full 49% of survey respondents expressed anxiety about returning to in-person interactions once the pandemic isolation has ended. These feelings are real, and they can have real consequences, both on a person’s mental health and on their overall quality of life. It’s important to acknowledge your feelings, rather than trying to ignore them. Know that pandemic isolation has caused countless people around the world to experience symptoms of social anxiety. Although these symptoms can seem overwhelming, there is help available to you.

Understanding Social Anxiety

Social anxiety is a type of anxiety disorder that specifically pertains to everyday social interactions. People with social anxiety often have difficulty with situations such as meeting new people, giving presentations during meetings, and even making small talk with cashiers. However, this disorder isn’t just shyness or a fear of public speaking. Rather, it’s an intense fear that stems from feeling that other people are watching and judging you.

Exploring Anxiety Related to “Normal” Socializing

People who had social anxiety before the pandemic may have found relief in pandemic isolation. Being housebound may offer comfort and security because it provides distance between the individual and the outside world. Now that the world is slowly beginning to return to normal and vaccines are available, these people may feel anxious about the prospect of once again interacting with others.

People who didn’t experience social anxiety prior to the pandemic might begin to develop symptoms. There are many possible reasons for this. First, there is the very real concern that in-person interactions can spread COVID-19. Even if you take precautions by wearing a mask and getting vaccinated, there is a significant concern that others you interact with might not take those same precautions. You might be fearful for yourself and for your loved ones, particularly if you have young children or if you’re the caregiver of an elderly relative.

Another possible cause of pandemic-induced social anxiety is the significant uncertainty that exists today. We don’t know how emerging variants will affect immunity among vaccinated individuals. We don’t know exactly how long this pandemic will last. And we don’t know exactly what life will look like next year or the year after that.

Humans are hardwired to appreciate certainty—and to fear uncertainty.

We worry about what might happen in the future specifically because we don’t know exactly what will happen. The pandemic has magnified this uncertainty to a degree that is unprecedented in modern life, and this uncertainty breeds anxiety.

Considering Your Treatment Options

Many people may find it comforting to know the root causes of their symptoms, but that’s only the beginning of your journey. It’s also important to reach out for help and to actively practice effective coping techniques. When you meet with a mental health provider or psychiatrist, you can expect to answer some questions about your medical history, particularly your mental health history. You’ll also discuss what feelings you’re currently experiencing and what your challenges are.

Then, your provider will discuss your treatment options. It’s important to know that you have a voice in determining your treatment plan. Don’t hesitate to speak up if you have questions or are uncertain about anything. The typical treatments for social anxiety include the following:

• Cognitive behavioral therapy
• Antidepressants and other medications
• Stress management techniques

Coping Effectively with Pandemic-Induced Social Anxiety

If you decide to move forward with a psychiatrist to help you manage the transition back to “normal” socialization, you’ll likely discuss coping techniques with your provider. It’s usually best to start with small steps and to focus on making gradual improvements. You don’t have to completely change your lifestyle overnight. In fact, making major changes right away might cause more anxiety.

One small step to take is to identify one companion with whom you feel comfortable. It may be a close friend whom you’ve known for many years, or it might be a sibling or grandparent. Talk to this person about what you’ve been struggling with and about how you’ve been anxious about getting back to normal. Ask your companion for their help as you transition back to in-person interactions.

For example, the two of you can make a list of 10 pre-COVID activities, such as having coffee in a restaurant (safely), taking a walk in the park, and going to a clothing shop. Every week or two, pick one activity to do with your companion. It can be helpful to have someone you trust by your side as you venture out into the world.

Another way to cope with your pandemic-induced social anxiety is to reach out to someone else who might need help. For example, perhaps you have an elderly neighbor whom you haven’t seen in a long time. Check in on them to see if they’re doing alright and if they need anything. Often, helping others simultaneously helps ourselves because it makes us feel empowered.

You shouldn’t have to live with pandemic-induced social anxiety in your daily life. You do have treatment options available to you. Contact Integrated Behavioral Health to find a compassionate provider or psychiatrist who will customize your anxiety treatment plan to suit your needs and lifestyle.

Call (855) 422-1618 to schedule an appointment at one of our locations in Alabama: Madison, Birmingham, Montgomery, Muscle Shoals, Cullman and Decatur.