Coming Out of Hibernation: Easing Social Anxiety as Spring Arrives
After months of cold, dark days and quiet nights, spring invites us to step back into the world. The longer days and warmer air encourage social plans, outdoor activities, and reconnection. While this transition feels refreshing for some, for those who experience social anxiety, it can also feel overwhelming. Winter naturally brings a slowdown—fewer social commitments, shorter days, and more time spent indoors. While this can be a welcome break, it can also reinforce patterns of avoidance. The longer we stay in, the harder it becomes to step back out. If social situations already feel stressful, months of isolation can make them seem even more daunting.
In my ten years of experience as a therapist in downtown Hamilton, I’ve seen clients who struggle with this seasonal shift, feeling torn between the desire to reconnect and the urge to retreat. The good news? Social engagement, like any skill, can be tuned up with time and practice.
Why Winter Can Worsen Social Anxiety
Less Exposure to Social Situations – Without regular interactions, social skills can feel rusty, making small talk or group settings more intimidating.
Increased Negative Self-Talk – Spending more time alone can lead to overthinking or reinforcing fears about social situations. When you are inside for months, especially if you work from home, you don’t have as many little interactions in your day, which may mean you have fewer breaks from unkind thoughts that may be in your mind.
Lower Energy & Mood – Seasonal changes, especially in places with long winters like Hamilton, can impact motivation and make re-engaging with others feel exhausting.
If you’re feeling anxious about getting back into social situations, know that you’re not alone. The good news? Social engagement, like any skill, can be tuned up with time and practice.
How to ‘Tune Up’ for Social Reconnection
1. Start Small and Build Up
Jumping straight into big social gatherings can feel like diving into cold water. Instead, try:
Brief interactions, like chatting with a barista or saying hello to a neighbor.
Low-pressure meetups, like grabbing coffee with a close friend.
Spending time in shared spaces (parks, libraries, or cafés) without needing to socialize right away.
2. Practice Conversational Warm-Ups
If you’re worried about awkwardness, ease into conversations by:
Preparing a few go-to questions: "What’s been keeping you busy?" or "Have you been enjoying the nice weather?"
Reminding yourself that silence is okay—pauses in conversation are natural and don’t mean you’ve said something wrong. One trick for managing natural silence in conversations can be to mentally label the silence as “neutral” rather than awkward. Remind yourself, “This is just a pause, not a problem.” Reframing it this way can help reduce the urge to fill the space unnecessarily.
Focusing on curiosity rather than performance—listen more than you talk and let interactions unfold naturally.
3. Reframe Anxiety as Excitement
Social anxiety often triggers physical sensations—racing heart, tense muscles, dry mouth. Instead of seeing these as signs of danger, try reframing them as signs of anticipation. Research suggests that telling yourself "I'm excited" instead of "I'm nervous" can shift your mindset and ease discomfort.
4. Be Kind to Yourself
Coming out of social hibernation takes time. If an interaction doesn’t go as planned, that doesn’t mean you’ve failed—it means you’re practicing. Each step you take helps rebuild confidence.
5. Practice Doing Something “Wrong”
It might sound strange to reduce your social anxiety by breaking small social conventions, but little exposures to thoughts that others could be judging you can make the anxiety less harmful. For example, going out for a walk around the block wearing mismatched socks or not combing your hair before buying gum at the corner store can help you experience the anxiety in a controllable way so that it gets in the way less later.
Spring is a time of renewal, and that includes reconnecting at your own pace. If social anxiety has been holding you back, remember: you don’t have to go from winter isolation to summer festivals overnight. Small, intentional steps can help you ease back into connection and feel more comfortable in social spaces again.
Would you like support in this process? Therapy can provide guidance, tools, and reassurance as you rebuild your confidence. Feel free to contact me if you want to know more about how I can help you get back out into the world and enjoying the company of others as this new season arrives.
-Scott
