Warm weather brings out a sense of adventure and camaraderie in most people, but for some, summertime can be stressful. For individuals who experience social anxiety, summer gatherings may not be as exciting as they are for other people.

If you’re one of many people who deal with social anxiety, keep reading for tips on how to manage your anxieties this summer.

Social Anxiety in Brief

Social anxiety affects people most noticeably before or during social interactions, and summertime is typically full of such interactions. Plenty of people host summer get-togethers, BBQs, trips to the nearest beach, and various parties. 

A person who deals with social anxiety will often experience worry, panic, discomfort, and even intense fear when these situations arise. 

Additionally, the summer season can worsen social anxiety in other ways. Some studies note that too much sunlight can reduce a person’s melatonin production, which is responsible for maintaining the body’s sleep-wake cycle. Experiencing sleep disturbances along with heat exposure or climate anxiety can also bring about worsened social anxiety symptoms.

Managing Your Social Anxiety

No matter the reason behind it, it’s important for individuals who suffer from social anxiety to pay close attention to their condition. On one hand, this is necessary in order for the individual to mentally “check in” with himself or herself. On the other hand, paying attention to one’s symptoms and triggers can help make managing social anxiety a little easier. 

Try these tips if you want to manage your social anxiety (or help a loved one) this summer.

  • Be aware of your limitations.
    As much as you want to have fun with your friends and family, it’s important to pay attention to what your body and mind are telling you. When you’ve had enough social interaction and you’re starting to feel particularly anxious, give yourself a break.


Whether you have to excuse yourself to a quiet area or you need to go home to recover for a day or two, do what you need in order to practice self-care.

  • Avoid negative coping strategies.
    It might be tempting to take the edge off with a few beers or glasses of wine. If you’re of legal age and you’re not on any conflicting medications, having a drink every now and then is acceptable. However, you should avoid using alcohol to cope with your anxiety. Instead, remain sober and aware of how you feel so that you can find healthy ways to cope with how you’re feeling.

    Positive coping strategies may include having a buddy with you for support, performing breathing exercises, or taking a personal day after you’ve returned home from an event.

  • Practice mindfulness.
    When you’re starting to feel anxious during social gatherings, take some time to evaluate what’s going on. Point out potential anxiety triggers, think about WHY you’re feeling the way you feel, and walk yourself through whether these thoughts are reasonable.

    For example, let’s say you’re worried about not making it to a bathroom when you need one. Work your way around this trigger by locating the nearest bathroom as well as a backup bathroom. This way, you’ll have a Plan A and a Plan B if the issue arises.

Try not to beat yourself up when you experience anxiety during social interactions. The people who care about you will understand that you’re dealing with a mental health issue and you’ll have their support. What’s most important is that you support yourself and practice a reliable self-care routine.