Managing Social Anxiety

Managing Social Anxiety in the Summer: How to Cope with Events, Travel, and Expectations

Summer is often associated with barbecues, beach days, weddings, reunions, vacations, and long, sunny days filled with connection. For those who struggle with social anxiety, this season can bring more pressure than peace.

Social anxiety isn’t just shyness—it’s a persistent fear of being judged, embarrassed, or rejected in social settings. When the calendar fills up with parties, group trips, and family events, it can feel overwhelming. The good news? You’re not alone—and there are effective strategies to help you navigate summer social demands with more confidence and calm.

Acknowledge What You're Feeling—Without Shame

The first step to managing anxiety is to recognize it without judgment. Social anxiety can bring physical symptoms (like a racing heart, sweating, or stomach issues) and emotional ones (overthinking, fear of saying the “wrong” thing, or needing to rehearse conversations).

Try this:

• Name your emotion: “I’m feeling anxious about this event.”
• Validate it: “It makes sense—I’m stepping outside my comfort zone.”
• Remind yourself: “I can take it one moment at a time.”

Plan for Success, Not Perfection

Preparation can help ease anxiety, but perfectionism fuels it. Focus on what you can control rather than trying to manage every detail or avoid discomfort entirely.

Helpful strategies include:

• Set time limits: Plan to stay at an event for a set time with an option to leave early if needed.
• Bring a buddy: Attending with someone you trust can provide comfort and help with conversation flow.
• Have a few go-to topics: Prepare a few simple questions to start conversations (e.g., “Have you been on any trips this summer?”).
• Take breaks: Step outside or to the bathroom to breathe, ground yourself, and reset if things feel overwhelming.

Challenge Negative Self-Talk

Social anxiety often stems from internal narratives like “Everyone is judging me” or “I’ll say something stupid.” These thoughts may feel real, but they’re often exaggerated.

To reframe your thinking:

• Identify the anxious thought: “They’ll think I’m awkward.”
• Replace it with a realistic one: “Most people are focused on themselves, not analyzing me.”
• Use affirmations: “I don’t have to be perfect to be welcome.”

Create a Recovery Routine

Even positive social interactions can leave someone with social anxiety feeling emotionally drained. Give yourself time to recover afterward.

Your recovery might include:

• A quiet walk or bath
• Journaling your thoughts and accomplishments
• Gentle movement or yoga
• Listening to calming music or a favorite podcast
• Rest without guilt

Know When to Say No—and When to Say Yes

It’s okay to turn down invitations that don’t serve your mental health. But also be mindful not to avoid everything out of fear—sometimes facing the discomfort is what helps reduce it over time.

Set boundaries with care:

• “Thank you so much for the invite—I’m taking some quiet time that day.”
• “I’d love to come, but I may need to leave early.”
• “Can we do something one-on-one instead?”

Seek Support When You Need It

If social anxiety is interfering with your daily life, relationships, or enjoyment of the season, it’s okay to ask for help. Therapists, support groups, and mental health professionals can offer tools and perspectives tailored to you.

Final Thought: You Belong, Just As You Are

Summer is often painted as a time to be outgoing and social—but it’s also a time to be true to yourself. You can enjoy the season on your terms, whether that means attending every gathering, choosing a few meaningful ones, or simply creating joy in your own space.

Your comfort, well-being, and mental health are always worth honoring. Remember: every step forward, no matter how small, is progress.