Anxiety After Socializing: Understanding Social Hangover and How to Cope

Socializing can be energizing and enjoyable, but for some, it leaves behind lingering anxiety commonly referred to as a “social hangover.” Whether it’s after a party, a work event, or even a small gathering, feelings of unease, regret, or self-doubt can surface. This article examines why anxiety occurs after socializing, the psychological mechanisms involved, and practical strategies to manage it effectively.

Understanding Social Hangover: What Is It?

Social hangover is a phenomenon where individuals experience anxiety, fatigue, or stress following social interactions. This often happens even when the social event was pleasant and without conflict. It is more common among introverts and individuals prone to social anxiety.

Why Does Social Hangover Happen?

The causes of social hangover can be linked to several psychological and physiological factors:

• Mental Exhaustion: Social interactions can be mentally draining, especially for those who are introverted or socially anxious.
• Overthinking and Rumination: Reflecting excessively on conversations and interactions can fuel feelings of inadequacy or embarrassment.
• Adrenaline Crash: Social situations often trigger an adrenaline response, and the subsequent drop can leave you feeling anxious or down.
• Cognitive Dissonance: Behaving differently in social settings than one’s natural state can create internal conflict.

Scientific Perspective on Social Anxiety After Socializing

Social anxiety after socializing is often linked to heightened self-consciousness and rumination. A study published in Behaviour Research and Therapy (2016) found that individuals with social anxiety disorder often engage in post-event processing, which involves mentally replaying social interactions and scrutinizing their behaviour. This cognitive pattern can significantly increase anxiety and self-doubt.

Coping Strategies for Anxiety After Socializing

1. Practice Self-Compassion:
   • Acknowledge that feeling anxious after socializing is normal for many people.
   • Treat yourself with kindness rather than criticism.
   • Evidence: Self-compassion has been shown to reduce rumination and improve emotional resilience (Neff, 2011).
2. Grounding Techniques:
   • Focus on your physical sensations to remain present.
   • Try the 5-4-3-2-1 technique: Identify five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste.
   • Evidence: Grounding techniques have been shown to reduce acute anxiety by redirecting attention (Linehan, 2015).
3. Limit Social Media Usage:
   • Avoid comparing your experience to others’ highlights on social media.
   • Take a break from scrolling to minimise negative self-evaluation.
   • Evidence: Excessive social media use is correlated with increased anxiety and negative self-perception (Twenge et al., 2018).
4. Journal Your Feelings:
   • Write down what you are feeling without judgment.
   • Reflect on positive aspects of the social interaction to balance your perspective.
   • Evidence: Expressive writing helps reduce anxiety and promotes emotional processing (Pennebaker, 1997).
5. Reframe Negative Thoughts:
   • Identify unhelpful thoughts, such as “I sounded stupid” or “They probably didn’t like me.”
   • Challenge these assumptions by reminding yourself of positive feedback or neutral responses.
   • Evidence: Cognitive restructuring is a core component of Cognitive Behavioural Therapy (CBT) and is effective for managing social anxiety (Hofmann et al., 2012).
6. Mindfulness Meditation:
   • Practice mindful breathing and focus on the present moment.
   • Acknowledge anxious thoughts without judgment, letting them pass without attachment.
   • Evidence: Mindfulness-based stress reduction (MBSR) is effective in decreasing symptoms of anxiety and social phobia (Kabat-Zinn, 1990).

When to Seek Professional Help

If anxiety after socializing significantly interferes with daily life, it might be beneficial to seek professional support. Therapies like Cognitive Behavioural Therapy (CBT) and Acceptance and Commitment Therapy (ACT) are highly effective in addressing social anxiety and rumination.

Final Thoughts: Embrace Your Social Hangover with Understanding

Experiencing anxiety after socializing is more common than you might think. By practicing self-compassion, grounding yourself, and using practical coping techniques, you can minimize the impact of social hangovers. Embracing vulnerability and being kind to yourself can make a significant difference in managing these feelings.

References:

• Neff, K. D. (2011). Self-compassion, self-esteem, and well-being. Social and Personality Psychology Compass, 5(1), 1-12.
• Linehan, M. M. (2015). DBT Skills Training Manual. Guilford Press.
• Twenge, J. M., et al. (2018). Increases in depressive symptoms, suicide-related outcomes, and suicide rates among U.S. adolescents after 2010 and links to increased new media screen time. Clinical Psychological Science, 6(1), 3-17.
• Pennebaker, J. W. (1997). Writing about emotional experiences as a therapeutic process. Psychological Science, 8(3), 162-166.
• Hofmann, S. G., et al. (2012). Cognitive-behavioral therapy for anxiety disorders: An update on the empirical evidence. Dialogues in Clinical Neuroscience, 14(3), 287–297.
• Kabat-Zinn, J. (1990). Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness.