How to Help with Social Anxiety During the Social Summer Season

With the summer season bringing festivals, gatherings, and outdoor events, it’s natural for social anxiety to feel heightened — especially when the pressure to be sociable is everywhere. Whether you're in Cambridge, Huntingdon, or anywhere across the UK, these practical tips can help you manage social anxiety and feel more in control when navigating crowds and social situations.

As a clinical hypnotherapist based in Brampton, Huntingdon, with additional face-to-face sessions available in Cambridge and Newmarket, I support clients locally and online to overcome social anxiety and build confidence in social settings — whether that's a summer BBQ, a music festival, or a casual get-together.

Summer parties can be loud and busy places, full of fun, but fearful for some.

With summer in full swing, summer has well and truly arrived. School’s out, festival season is upon us, and social calendars are filling up fast. There’s something about longer days and warmer weather that naturally draws people together. But for some, this season of socialising isn’t all sunshine. For those who experience social anxiety, a calendar full of gatherings can stir up more dread than delight.

In this article, we’ll explore what social anxiety is, how it affects people, and how you can offer thoughtful support to friends or loved ones who may find this time of year particularly challenging.

What Is Social Anxiety?

Social anxiety is more than shyness or occasional nerves. It’s a persistent fear of social situations that causes individuals to worry intensely about interacting with others - whether it’s meeting new people, attending a party, or simply making eye contact in public. Some studies suggest as many as 1 in 3 people experience aspects of social anxiety, which can lead to avoidance of events, impaired work performance, and reduced enjoyment of life’s shared moments.

The Power of Friendship and Community

There is strong evidence linking social connection with better mental health. Friendship is a cornerstone of wellbeing, with research showing that supportive relationships reduce stress, boost happiness, and create a sense of belonging. But for those struggling with social anxiety, the path to connection can be difficult. How can you help yourself or someone you know?

Evidence-Based Approaches to Overcoming Social Anxiety

The good news is that social anxiety is highly treatable. A range of evidence-based approaches can help, depending on the person and their specific triggers.

Cognitive behavioural therapy (CBT), counselling, and psychotherapy are proven to help people gradually understand, face and reframe their fears. These approaches provide tools to rationalise anxiety and build coping strategies.

HYPNOTHERAPY FOR SOCIAL ANXIETY

A perhaps lesser-known, yet powerful approach is hypnotherapy. By gently guiding someone into a natural, deeply relaxed state, a trained hypnotherapist can help calm the overactive fight-or-flight response, soothing many physical symptoms of social anxiety, such as a racing heart, nausea, trembling, or breathlessness, anchoring this state to provide relief from panic attacks.

In this relaxed and receptive state, the mind becomes more open to positive suggestions, helping to form new neural pathways that support a calmer, more confident response in social situations. Hypnotherapy can also help release past negative experiences and fears, replacing unhelpful thinking with a more empowered mindset. You can watch this video to find out more about how hypnotherapy helps anxiety.

Research supports hypnotherapy as an effective way to reduce anxiety . A meta-analysis found that hypnosis (especially when combined with other psychological approaches) significantly reduces anxiety symptoms. In fact, participants who received hypnotherapy showed greater improvement than about 79% of those in control groups who did not receive it.

Other Helpful Strategies

• Gradual exposure: Start with smaller gatherings or brief festival visits, building up as confidence grows. Use noise-cancelling headphones or ear buds to reduce sensory overload.

• Mindfulness and breathing: These tools help manage physical symptoms and bring calm in the moment.

• Self-compassion and support: Be patient with yourself. Talk to friends, family, or seek professional help.

  
  

Celebrate Social Connection with Compassion

If you’ve never experienced social anxiety, you can still play a powerful role in supporting others. During summer gatherings, it’s easy to assume everyone feels the same excitement. But for some, the experience can be overwhelming. Even in a crowd, your awareness and kindness can make a real difference.

Not everyone enjoys being packed closely together or being the centre of group conversations. Small gestures like offering space, checking in with a quiet friend, or allowing someone to take a break without pressure can be deeply appreciated. Respect people’s choices to leave early or stay on the edge of things. This kind of compassion can open the door to meaningful connection as you create a sense of safety and acceptance for others.

As you enjoy the events full of summer fun, remember the power of patience, empathy, and understanding. Sometimes, simply being a calm and accepting presence is the most precious gift you can give to those around you who may not feel so at ease in the crowd.

Melanie Davies is a clinical hypnotherapist and sleep and stress consultant, offering individual support and workplace wellbeing services in Brampton, Huntingdon, Cambridge and Newmarket in person, and for all areas online.