Introvert's festival survival guide: Tips for social anxiety, sensory overload

For millions the vibrant energy of Diwali and the festive season mdashthe sudden roar of fireworks the dazzling blaze of lights nonstop festive music and the whirl of intense socialisingmdashcan feel less like a celebration and more like a sensory ambush This highoctane environment while a source of joy for extroverts often triggers extreme anxiety exhaustion and burnout for introverts and the socially anxious Your nervous system is genuinely being taxed not by a lack of spirit but by sheer overloadThis festive season dont just whiteknuckle your way through the gatherings Instead mental health professionals offer therapeutic evidencebased strategies designed to help you not just survive the dazzling chaos but actually find moments of genuine peace and potentially even enjoy the festivalmdashall without sacrificing your most precious asset your wellbeing Its time to light up your life on your own termsUnderstanding the overload Introversion versus social anxietyDr Ajit Dandekar head of mental health at Nanavati Max Super Speciality Hospital in Mumbai clarifies the key difference between preference and disorder when faced with Diwali stress ldquoA continuous outofproportion fear of social gatherings with continuous out of proportion fear avoidance and functional impairment around social situations it is identified as social anxiety disorder or SAD Most individuals suffering from SAD fear they will do something humiliating like sweating shaking or looking awkward and this drives avoidance and distress It is also important to understand that if the festival stress is mainly preferencebased thatrsquos not a disorderrdquo explains DandekarFor individuals with SAD the best treatment is onetoone Cognitive Behavioural Therapy ldquoCBT is a structured discussion or conversation therapy which mainly identifies and changes unhelpful thoughts and behaviours to help the individuals feel and function better However you donrsquot need medical treatment if yoursquore just introverted or mainly opt for calmer and personal smaller groups and donrsquot experience social anxiety as suchrdquo he notesSuch individuals should focus on1 Visiting at quieter times2 Opting for less crowded events3 Choosing activities that can be done alone or with just close peoplePhysiological impact of sensory overloadDr Ravindra Agarwal consultant psychiatry at Manipal Hospital Bhubaneswar delves into the physiological strain of the festive environment ldquoThe intensity of Diwali stimuli mdash bright lights and loud sounds combined with constantly moving around mdash can overload the nervous system for introverts or those sensitive to sensory input The brainrsquos sensory processing centres are taxed to groan under the strain of filtering out competing inputs which contributes to fatigue and crossnessrdquoHe states that this is not merely preference but physiology as introverts generally have a lower threshold for sensory stimulation The result is a state of hyperarousal where even minor triggers can feel overwhelmingAdvanced strategies for managing social anxietyDandekar suggests two evidencebased strategies people might not have considered for addressing social anxiety1 Video feedback to correct distorted selfimagery Many with social anxiety imagine landing themselves in foolish or embarrassing situations Showing them video feedback or showing real footage or events or them in such situations to compare feared images with reality can help This often helps to correct misperceptions2 Training to externalise attention Major cause of social anxiety is attention to self and imagined flaws One can learn to systematically externalise the same attention to people activities or the environment Coming out of your head is the ideal way to abolish anxiety This involves trying experiential exercises to understand how focused safetyseeking behavioursmdashlike avoiding eye contact or clutching an object like a phonemdashare often unhelpful allowing you to drop such habits and move your attention outwardsCoping with loud noise The firework factorFor someone who dreads the sudden loud noise of fireworks Agarwal recommends grounding techniques as the most effective inthemoment coping mechanismldquoOne easy technique is the 54321 Find five things you can see four you can touch three you can hear two you can smell and one you can taste It drags the mind back into the present and removes it from panic Combine this with controlled breathing mdash inhale for a count of four pause for a count of four and exhale for sixrdquo he advisesOther tips include1 Changing the way your space sounds close your eyes and put on noisecancelling headphones or turn on white noise2 Moving to a spot thatrsquos less noisy3 Using anticipatory coping such as scheduling quiet activities during the fireworksrsquo peak hours which diminishes anxiety over timeNegotiating space and taking a breakWhen an immediate break is needed Dandekar suggests a simple nonconfrontational way to step out of an overwhelming gathering ldquoIf you experience social anxiety itrsquos best to let someone in your close contact know about the same Its same as having a confidant to whom you can turn to during periods of extreme anxiety to help you take a break from such situationsrdquo He also suggests focusing attention on the external environment like lamp colours rangoli patterns or distant sounds rather than internal thoughts like lsquoDid anyone react the way I reactedrsquoAgarwal suggests utilising technology and quiet corners1 A pair of noisecancelling headphones can help mute the madness but keep you party to the festivities2 At home a quiet corner such as a darkened room with calming smells or a meditation app becomes the mental reset destination3 For communicating the need for a break Agarwal suggests a safe word or signal ldquoIt can be something as simple as lsquopausersquo lsquobreathersquo or lsquogreen tearsquo mdash it doesnrsquot have to mean anything so long as itrsquos memorable Nonverbal actions such as lightly touching a wrist or holding up a certain item can also work provided the plan is shared ahead of time with a support personrdquoFor multigenerational homes Dandekar stresses that home is supposed to be the safe space1 Work with your parents and family to create conditions that can support your treatment2 Create a quiet waiting or retreat area in your house which can serve as your own safe space ldquoThe family should be aware of the same and avoid confrontation during the time of your lsquobreakrsquo3 The family should also be aware that the individual may lsquoopt outrsquo of certain larger groupsLongterm impact and prefestival preparationldquoConstantly stepping outside comfort zone in high stimulation environment can be a recipe for chronic stress emotional exhaustion and some slight to severe burnout Over time this can become anxiety about things related to social activities or avoidance of these situationsrdquo warns Agarwal about the longterm impact of consistently enduring extreme environments He recommends aiming for balance not avoidance to link celebrations with positive manageable experiencesTo charge the social battery before the festival Dandekar recommends1 Psychoeducation Learn about aspects of social anxiety such as selffocused attention safety cues and negative predictions2 Map triggers and predictions Make a note of specific Diwali situations like meeting relatives or being watched while eating highlight your fears and find ways of addressing such situations with a counsellor3 Practice focusing attention externally Practice shifting attention to your environment rather than over scanning your internal sensations