4 Ways to Acclimate Back into the Social Scene in the Post-Pandemic World

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1. Practice emotional regulation skills

• Practice deep breathing before entering into a situation where you think you will feel anxious.

• Inhaling through the nose and exhaling through the mouth three times can calm the central nervous system.

• Set a time limit on the social engagement or arrange meeting in a space you feel comfortable in and where you can remove yourself if you begin to feel uncomfortable.

  2. Practice incorporating “soft” forms of social interaction

• Engage in intentional actions such as ordering from a person at a register and making eye contact.

• Gradually shift from text conversations to phone calls to foster embodied encounters and enhance social skills.

• Instead of ordering your coffee from an app and picking it up at an un-personed counter, order at the register to practice small talk.

  3. Have a few “go-to” conversation starters and condition yourself to listen to others.

• Overcome the fear of small talk by thinking of questions in advance. 

• Focus on shared experiences like discussing the weather or asking about someone’s week to initiate conversations.

• Even if the person seems surprised or responds slowly, acknowledging them is valuable.

• If an interaction feels awkward, share that you are trying something new, “I’m trying to practice interacting in new ways…that’s why I asked.” Smile and be on your way.

• If asking a question feels overwhelming, opt for a simple comment or compliments as an alternative such as a sincere “Thank you” while looking the person in the eye. 

  4. Don’t minimize how hard it can be to interact socially 

Trying new things and engaging socially can be emotionally challenging, so give yourself credit for your effort.

Source:

Psychology Today, “Social Connection for the Socially Hesitant” by Doreen Dodgen-Magee, Psy.D

https://www.psychologytoday.com/us/blog/deviced/202305/social-connection-for-the-socially-hesitant