8 Hacks to Naturally Curb Social Anxiety during Thanksgiving

Thanksgiving: the time for turkey, pie, and awkward small talk with relatives you barely know. If the thought of holiday gatherings makes you break out in a cold sweat, you’re not alone. Social anxiety can turn even the coziest celebration into a stress-fest. But don’t worry—we’ve got you covered. Let’s break down what social anxiety is, why it pops up right when you need to act cool, and share some tips to help you glide through Thanksgiving without a hitch (or at least with fewer sweaty palms).

Understanding Social Anxiety Disorder

Social Anxiety Disorder (SAD) is a condition that affects roughly 15 million American adults. It triggers intense fear and discomfort in social settings. People with social anxiety may worry excessively about being judged, embarrassed, or scrutinized. During high-pressure events like Thanksgiving, these feelings can intensify, making the holiday especially challenging.

Why Does Social Anxiety Happen?

Social anxiety often stems from a combination of genetic, environmental, and brain chemistry factors. Neurotransmitters like serotonin, GABA, and dopamine play roles in mood regulation. Imbalances in these chemicals may heighten anxiety, while certain experiences (like feeling criticized or awkward in past social situations) can reinforce it.

8 Hacks to Naturally Manage Social Anxiety During Thanksgiving

1. Practice Grounding Techniques

Grounding techniques are simple exercises that help bring your mind back to the present moment, easing worry and anxiety. You can practice these on your way to the event, or take a moment to step away during the event. Try these:

• 5-4-3-2-1 Technique: Notice five things you see, four things you touch, three things you hear, two things you smell, and one thing you taste. This exercise helps anchor you to the present.
• Deep Breathing: Breathe in for four seconds, hold for four, and exhale for four. Repeat a few times to calm your nervous system and reduce the “fight-or-flight” response.

2. Prepare Conversation Topics

Many people with social anxiety feel stressed about awkward silences. Having a few conversation starters ready can make socializing easier. Think of open-ended questions that encourage others to talk, such as:

• “What’s your favorite Thanksgiving dish?”
• “Any big plans for the holiday season?”
• “Do you have a favorite Thanksgiving memory?”
• "What are your proudest accomplishments from this past year?"
• "What are you hoping to accomplish next year?"

Arriving with a few topics in mind can help you feel more prepared and less on the spot.

3. Support Neurotransmitter Health with Amino Acids Like GABA and L-Theanine

Supplements such as GABA and L-Theanine can help support neurotransmitter balance, which may reduce anxiousness and stress in social situations.

• GABA: GABA is a calming neurotransmitter that can reduce the stress response in your brain. Studies show that GABA supplements can promote relaxation by calming the nervous system.
• L-Theanine: Found naturally in green tea, L-Theanine boosts calming neurotransmitters like serotonin and dopamine. This amino acid can help you stay relaxed, focused, and less reactive in social situations.

Best of all, these supplements help you feel calm without causing drowsiness, so you can still enjoy the festivities without the overwhelm! 

Note, these supplements are not meant to be a replacement for prescription medications. Please speak with your doctor before adding supplements to your routine. These supplements are not meant to treat any mental illness or condition.

4. Have an Exit Strategy

Knowing you have a way out can relieve some pressure. If you’re feeling overwhelmed, plan in advance when you’ll excuse yourself or take a short walk. Set realistic expectations, and don’t feel obligated to stay longer than you’re comfortable with.

5. Avoid Alcohol and Drugs

It’s common to want a “social lubricant” like alcohol to ease anxiety, but substances can often backfire, increasing anxiety over time and affecting mood the next day. Instead, stick to calming, non-alcoholic drinks, or herbal teas that promote relaxation, such as chamomile or peppermint.

6. Support your gut

Your gut and brain communicate closely, often referred to as the “gut-brain axis.” This connection means that the state of your gut can have a significant impact on your mood and anxiety levels. Around 90% of the body's serotonin (reminder, that's a neurotransmitter that regulates mood and reduces anxiety!), is produced in the gut. A balanced, healthy gut microbiome can promote better serotonin production, improving your overall mood and reducing stress and social anxiety.

To learn more about how to support your gut and reduce bloating and anxiousness on Thanksgiving, read this blog!

7. Take Breaks

Thanksgiving gatherings can last for hours, which can be overstimulating. Taking small breaks can prevent feelings of overwhelm. Step outside for fresh air, take a few minutes to check in with a friend or text someone supportive, or simply take a moment alone to recharge.

8. Book Therapy Appointments in Advance

If you’re in therapy, try scheduling an appointment before and after the holiday. A pre-holiday session can help you strategize coping skills and ground yourself, while a post-Thanksgiving session can offer a chance to process and reflect on your experience.

Thanksgiving doesn’t have to be defined by social anxiety. By preparing yourself with these hacks, you can find ways to navigate the holiday with more ease and confidence. Remember, it’s okay to prioritize your comfort, take breaks, and ask for support. Here’s to a calmer, more enjoyable Thanksgiving!

Sources:

1. Social Anxiety Disorder: https://mhanational.org/conditions/social-anxiety-disorder

2. GABA calming neurotransmitter: https://my.clevelandclinic.org/health/articles/22857-gamma-aminobutyric-acid-gaba#:~:text=Gamma%2Daminobutyric%20acid%20(GABA)%20is%20a%20neurotransmitter%2C%20a,for%20producing%20a%20calming%20effect.

3. Effects of GABA on nervous system: https://www.mdpi.com/1661-3821/4/2/15

5. L-Theanine boosts serotonin and dopamine: https://pubmed.ncbi.nlm.nih.gov/17182482/#:~:text=L%2Dtheanine%20has%20been%20historically,AMPA%2C%20Kainate%20and%20NMDA%20receptors.

6. Alcohol and Anxiety: https://pmc.ncbi.nlm.nih.gov/articles/PMC6876499/

7. Gut-Brain Axis: https://www.annualreviews.org/content/journals/10.1146/annurev-med-042320-014032

8. Serotonin in the gut: https://www.nature.com/articles/s41598-022-05756-0#:~:text=More%20than%2090%25%20of%20the,%2C21%2C22%2C23.