How to Manage Social Anxiety While Black Friday Shopping

Infographic about shopping with social anxiety: tips like setting goals, taking breaks, and self-talk.

Learn more about Social Anxiety Therapists & Counselors here.

Black Friday shopping can be exciting for some, but for those dealing with social anxiety, it can feel like an overwhelming task. While some thrive on the excitement, others find it overwhelming, especially if they experience social anxiety. The crowded stores, loud noises, and endless lines may seem like obstacles, but with the right strategies and mindset, you can navigate this shopping event with confidence and calm.

At Mountains Therapy, our team of social anxiety therapists specializes in helping individuals manage these challenges using techniques like Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), Acceptance and Commitment Therapy (ACT), and mindfulness-based approaches. Here’s a comprehensive guide to managing social anxiety during Black Friday shopping.

Step 1: Prepare Before You Go

Planning is your first line of defense against social anxiety. Uncertainty can heighten anxiety, so take steps to create a structured plan. Black Friday doesn't have to mean tackling chaotic crowds. Many retailers now offer online sales or extended deals throughout the weekend. If the idea of being in packed stores triggers your anxiety, consider shopping online. For those who want to venture out, set a clear goal like visiting one or two stores at specific times when crowds are smaller.

How To Plan Ahead:

Make a List: Identify the items you want to buy and where you’ll shop. Focus on high-priority purchases.
Check Store Hours: Many stores offer extended hours or early morning deals. Choose times when crowds are likely smaller.
Research Alternatives: If the in-person experience feels too daunting, consider online shopping or curbside pickup. Many Black Friday deals are available online, making it a less stressful alternative.

Step 2: Practice Calming Techniques

Having a toolkit of calming strategies can help you stay grounded in the moment. Our mindfulness therapists for social anxiety often recommend grounding exercises to stay calm in overwhelming situations.

How To Practice Calming Mindfulness Techniques

Breathing Exercises: Inhale for four counts, hold for four counts, and exhale for four counts. Repeat as needed.
Visualization: Imagine yourself completing your shopping successfully and calmly.
Grounding Exercises: Use the "5-4-3-2-1" technique to engage your senses and stay present.

Step 3: Use Positive Self-Talk

It's common for individuals with social anxiety to have intrusive thoughts about being judged or feeling out of place. Replace these thoughts with affirmations such as, “I’m here to accomplish my goals,” or, “I belong just as much as everyone else.” Our DBT therapists for social anxiety can help you learn how to reframe negative thinking patterns effectively. Anxiety can make us overly self-critical or assume the worst. Working with DBT therapists for social anxiety can help you develop the skills to challenge and replace negative thought patterns with more constructive ones.

How To Use Positive Self Talk

Instead of thinking, “Everyone is judging me,” try, “Most people are focused on their own shopping.”
Replace “I can’t handle this” with “I’m doing my best, and that’s enough.”

Step 4: Bring a Support System

If possible, bring along a trusted friend or family member who understands your anxiety. Having someone by your side can make the experience less intimidating and more enjoyable. If you’re shopping solo, keep a calming playlist or podcast ready to listen to while navigating the crowds. Our ACT counselors for social anxiety encourage clients to focus on accept feelings of discomfort while focusing on their values and self-compassion during potentially overwhelming situations.

How To Ask for Support

Ask to go shopping with a friend or loved one who understands your anxiety can make the experience more manageable.
If you feel uncomfortable about asking for help, remind yourself that it's okay to lean on others.

Step 5: Take Breaks

Give yourself permission to step away if you feel overwhelmed. Shopping doesn’t have to be a marathon. Schedule breaks into your plan to recharge: Our CBT counselors for social anxiety encourage clients to break tasks into manageable steps to reduce feelings of being overwhelmed.

What To During Breaks

Step outside for fresh air.
Sit down in a quiet place with a drink or snack.
Listen to calming music
Practice quick breathing exercise

Step 6: Know When to Say No

It’s okay to change your plans if you feel too overwhelmed. There’s no shame in deciding that online shopping or waiting for a quieter day is the best choice for your mental health. You don’t have to participate in Black Friday if it doesn't feel right for you. Consider celebrating the season in other ways, like spending time with loved ones, making a gratitude list, or enjoying a cozy day at home. Prioritize what feels right for you.

How To Say No

Politely decline while showing appreciation for the invitation.
Say something like "Thanks for inviting me, but I’ve decided to skip shopping this year to focus on other priorities. Let’s catch up another time!"
Acknowledge your need for calm while staying supportive of others' plans.
Say somethin like "I’m taking a break from the chaos this Black Friday and opting for a quieter day instead. Let me know how your shopping goes!"
Be honest about your feelings, and end on a positive note.
Say somethin like "Shopping feels overwhelming for me right now, so I’m sitting this one out. I hope you find some great deals!"

How To Find Professional Help for Social Anxiety

If social anxiety consistently interferes with your daily life, working with a professional can be transformative.

At Mountains Therapy, we offer specialized support for social anxiety. Our approach is tailored to your unique needs, helping you build confidence and develop lasting coping strategies. Therapists and counselors provides compassionate care for individuals experiencing anxiety, including social anxiety. Whether you’re preparing for Black Friday or navigating other social challenges, our team is here to help.

Our Services include:

We understand that social anxiety can make everyday situations like shopping or attending social events feel overwhelming. Our experienced team of anxiety therapists provides tailored support to help you navigate these challenges with confidence and calm.

Contact our social anxiety therapists and counselors today!

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