How to Manage Anxiety in the Summer

It’s summer! The sun’s out, the days are longer, and suddenly there’s this sense that everyone is making plans. Barbecues, picnics, neighborhood events. Social activity is happening all around you.

You think to yourself, “I should go,” but then that knot forms in your stomach just imagining the small talk, the crowded spaces, the pressure to fit in. You feel guilty for turning down plans, but just the thought of being there makes your heart race and your palms sweat!

Social anxiety is more than just feeling nervous around others, it's a constant fear of being judged or embarrassed. If we live with social anxiety, we might worry about saying the wrong thing, blushing, or trembling in front of people. We might avoid situations where we could be the center of attention or feel a growing dread in the days leading up to an event. Then afterward, we may replay everything, wondering what we did wrong or imagining the worst-case scenario. This loop can make even enjoyable experiences feel exhausting and it can hold us back from things we genuinely want to do. If this scenario sounds familiar, you’re not alone. Social anxiety doesn’t take a break just because the weather gets nicer. And for many of us, the pressure to be more social can actually make our anxiety feel louder, not lighter.

But what if we could meet that anxiety differently? What if we could use our own bodies to help us feel more grounded? It might sound simple, but there’s so much power in learning how to listen inward. When we respond to what we’re feeling instead of ignoring it or pushing it down, we build trust with ourselves. And as socializing picks up with the warmer months, those small acts of listening can be a real game changer.

It’s important to remember that anxiety, while uncomfortable, isn’t always something to “fix.” It’s here for a reason. It signals when something feels unfamiliar or risky whether it’s fear of judgment, uncertainty, or just needing more space. It’s part of being human. The key isn’t getting rid of the feeling. It’s noticing it without letting it decide everything for us. When anxiety shows up racing hearts, sweaty palms, the tightness in our chest we can pause and ask: What’s this trying to tell me? That awareness is powerful. It reminds us that we’re not broken, just activated. And when we meet that feeling with care, we often find more choice in how we want to move forward.

We don’t have to force ourselves through every invite or fake our way through every interaction. We can support ourselves in quiet, intentional ways and still find a connection that feels good and safe for us.

Set Boundaries Ahead of Time

Before heading into a social situation, we can give ourselves a plan. Maybe it’s, “I’ll stay for an hour and see how I feel,” or “I’ll drive myself so I can leave if I need to.” Having that option in our back pocket can bring huge relief. It’s not about quitting, it's about knowing we’re allowed to take care of ourselves, even in the middle of something fun.

Start Small

We don’t need to say yes to everything. One or two small, low-pressure plans like a walk with a friend, a coffee meetup, or a quiet dinner can feel much more doable. These baby steps aren’t just enough; they’re wise. They help our nervous system build safety and remind us we don’t need to do it all to be doing well.

We’re In This Together

If no one’s said it to you recently: it’s okay to feel this way. There’s nothing wrong with needing more quiet, more space, more time. And the fact that we’re still trying, still reaching for connection in ways that feel right, that's something to be proud of.

This summer, we don’t have to do what everyone else is doing. We can define our own pace, our own version of socializing, our own ways of showing up. And in doing so, we might just find that there’s more room for peace, presence, and real connection than we thought.

Take some time for yourself this summer and explore your anxiety. We’re here to support you. Connect with us to learn how.