Self-Care for Social Anxiety and Oversharing Hangovers
Welcome to the Recovery Cat Blog, where we chat about recovering from things, mental health, and alcohol-free beverages!
Today’s topic is social anxiety and oversharing hangovers, more specifically…
How to practice self-care when intense anxiety hits.
I chose this topic because I have social anxiety myself, and I used to drink until I blacked out to deal with it, before sobriety and understanding my mental health. I didn’t realize why I was drinking, I just knew I was so uncomfortable if I didn’t.
At that time, practicing self-care for my social anxiety was not a priority.
NOW - I couldn’t live without better coping skills. I’d probably just collapse, tbh.
What is Anxiety Self-Care?
Anxiety self-care should work to relax your mind and body and restore balance to your nervous system.
If you struggle with high levels of anxiety, self-care is essential to effectively managing your symptoms. Several different anxiety disorders exist, such as Generalized Anxiety Disorder (GAD), Panic Disorder, Social Anxiety Disorder, and Phobia-Related Disorders.
Mayo Clinic reports, “Anxiety can also manifest as an irritable, worried, restless and debilitating stress response lasting minutes to days.”
Along with possible therapy, group support, or medication, self-care can be an impactful, soothing part of your routine.
I personally experience severe anxiety, and managing it is a daily challenge. I’ll admit that embracing self-care isn’t as easy as it looks at times! You also need to practice self-love and self-compassion, which isn’t uncomplicated, especially in addiction recovery.
Even though developing an effective routine takes time, I believe it’s worth it!
What is An Oversharing Hangover?
The term oversharing hangover, or “vulnerability hangover,” was first coined by Brené Brown and, according to Choosing Therapy, can happen after you’ve been open and honest with someone.
There is nothing wrong with being honest with others, but for some people, vulnerability can spark anxiousness.
Choosing Therapy has a possible explanation:
“Some people believe vulnerability is a weakness or fear of being rejected and made fun of for their thoughts and feelings. Others may suffer from imposter syndrome, which describes the self-doubt a person has about their own competence or ability. Individuals may experience vulnerability hangovers after sharing not only with people they don’t know well, but with family, friends, helping professionals, and other loved ones. Individuals with low self-esteem or rejection-sensitive dysphoria may be more prone to vulnerability hangovers.”
4 Anxiety Self-Care Tips:
Remember Your Five Senses:
Let’s say, you said something on a phone call ten minutes ago that’s now bothering you, and focusing all your energy on it is increasing your feelings of anxiety.
A classic almost daily occurrence for me.
You want to break out of a negative thought spiral, and engaging your senses is an easy way to achieve that.
Here are a few suggestions:
Snuggle with a pet
Warm essential oils
Go on a nature walk
Watch the clouds (not the sun)
Grab a fuzzy blanket
Sit in a park or a forest
Listen to music/calming sounds
Make yourself some tea
Screen Time:
I run a business on my phone, so most days I’m forcing myself to take electronic device breaks, and I should still be doing it more often. However, I don’t use TikTok because the experience isn’t good for my mental health. I also don’t have Snapchat and Facebook. I try to be mindful of my social media use and pay attention to signs that I need an extended break.
There are a number of studies linking screen time to anxiety and depression in the youth population, including one led by faculty at the Yale Department of Psychiatry and Columbia School of Nursing. Yale reported that “youth who spent the most time on their digital technology were statistically more likely to exhibit higher levels of internalizing problems two years later.” Internalizing problems include “depression, anxiety, and social anxiety,” they added.
When building a self-care toolkit for anxiety, I would kindly suggest reflecting on your screen time.👩🏻💻
Don’t Bury Your Anxiety:
Many of us with anxiety don’t talk about it because we feel misunderstood, dismissed, or even laughed at. Now, I’m not implying that you tell everyone about what you’re going through, just that you don’t isolate yourself in it, or bury yourself. That’s dangerous territory!
On days or weeks when your anxiety levels are making life really uncomfortable, you need some sort of outlet that isn’t self-destructive.
Talking to someone about it is honestly one of the best options. A therapist, a friend, a mental health counselor/specialist, a group meeting, a coach, family member, that you feel supported by or safe with.
You could also be creative if you’re comfortable channeling your emotions into artistic endeavors like writing, painting, drawing, making music, etc.
An outlet should help you understand and reflect on your intense feelings, not bury them.
Have Self-Compassion:
If you’re like me and have an anxiety disorder, most of the time your feelings of anxiety will be out of your control. It’s important to have compassion for yourself, as thought spirals, oversharing hangovers, and intrusive thoughts are not your fault.
The more compassion you have for yourself during moments of intense anxiety, the more open you might be to using your self-care toolkit or asking for help.
Placing unnecessary shame or pressure on yourself does not help. An example of caring for yourself compassionately is resisting shaming yourself for anxiety symptoms or avoiding negative self-talk. I know this isn’t possible 100% of the time, but it’s worth being mindful about.
I hope you enjoyed my anxiety life tips!
We Do Recover <3
Disclaimer: This is not medical advice. I am not a doctor, psychologist, or health professional. I’m a person in recovery with a writing degree providing educational advice based on my own experiences and research. This blog is not a substitute for professional medical advice.
