Navigating Christmas Social Events When You’re Feeling Anxious

Christmastime can bring a sense of joy and celebration, but it can also come with a wave of social expectations and gatherings. If you’re someone who identifies as introverted, highly sensitive, or you’re experiencing social anxiety, this time of year might feel more draining than delightful. And that’s okay. It’s perfectly natural to feel overwhelmed when faced with increased social pressures, and there are ways you can navigate these situations while honouring your quieter nature.

Here are some gentle tips to help you manage the Christmas social events in a way that feels comfortable for you.

1. Set Boundaries with Kindness

There’s a lot of pressure to say yes to every invitation during the Christmas season, but it’s okay to be selective. Instead of attending everything, choose the events that feel the most meaningful or manageable. It’s okay to say, “I’d love to catch up another time when it’s quieter,” or simply let someone know that you need a bit of downtime.

As Brené Brown says, “Clear is Kind”. By setting kind but clear boundaries, you’re prioritising your own wellbeing, which is an act of self-compassion.

2. Prepare Yourself for Social Situations

Preparation can help ease some of the anxiety that comes with attending social events. Think about a few conversation starters or topics you might enjoy discussing, like asking about someone’s holiday traditions or sharing your favourite Christmas film. Having a few ideas up your sleeve can make interactions feel a bit smoother.

You might also want to plan an exit strategy—knowing that it’s okay to leave early if you’re feeling overwhelmed can help you feel more in control.

3. Bring a Trusted Friend Along

If possible, attend events with someone who knows you well and understands how you feel about social situations. Having a familiar face by your side can offer a sense of comfort and safety. They can be your go-to person if you need a moment of reassurance or an excuse to step outside for a breather.

4. Practise Deep Breathing and Grounding Techniques

Social anxiety often brings a rush of adrenaline, making it hard to stay present. Deep exhales can help calm your body’s stress response. Try inhaling slowly through your nose for a count of four, and exhaling for a count of 7 (the counting isn’t important here, it’s just remembering to extend that exhale). This simple technique can help ground you in the moment and bring a sense of calm.

5. Remember, You’re Not Alone

It’s easy to feel like everyone else is having a great time while you’re struggling, but remember that many people find social gatherings challenging. You might be surprised how many others feel the same way, even if they don’t show it.

Being open about feeling anxious can actually help break the ice. You don’t have to pretend to be someone you’re not—authenticity is one of the most beautiful gifts you can bring to a gathering.

It’s okay to be true to yourself this Christmas. Social events can be fun, but they don’t have to come at the expense of your peace and comfort. By honouring your needs and setting gentle boundaries, you can navigate the season in a way that feels kinder to you. Remember, it’s your holiday too—you deserve to feel at ease. Celebrate your wins and share your challenges with quieteers with similar experiences in our Facebook group this Christmas.