How to cope with social anxiety about your wedding?

This blog answers questions about: How to cope with social anxiety about your wedding? what is social anxiety? What are the signs and symptoms of social anxiety? How to manage social anxiety using self-help techniques? How to manage social anxiety using other methods?

How to cope with social anxiety about your wedding?

There are a few steps that individuals with social anxiety can take with an approaching wedding to reduce their stress levels.

some of these strategies could include:

Plan small

People with social anxiety can arrange for a small gathering instead of a large one for their wedding. Depending on the severity of their symptoms and where they are on their ladder of healthy coping one can also decide to get married without the presence of any social gatherings leaving the two partners by themselves.

Considering a wedding in the absence of any social gatherings is also possible when both the partners do not have any close family or friends that they feel must be at the wedding.

Consider visiting local shops instead of huge bridal shops for the wedding to avoid unnecessary stress, instead of approaching professional caterers and photographers consider close contacts who have similar resources and proficiencies.

All these small steps towards planning a small and intimate wedding might help the individual experiencing anxiety about their wedding feel more in control of the situation.

Distribute responsibilities to those you are comfortable with

Setting up for a marriage can be hectic and chaotic requiring multiple hands of help. Considering the symptoms and fears of individuals with social anxiety people who are getting married and have social anxiety can ask for help from those individuals they trust.

The trusted individual can also be responsible for handling calls on the day of the wedding and attending the guests throughout the ceremony minimizing the social interactions.

Spend time on organization

Many individuals with social anxiety usually fear being judged or humiliated by others based on their actions and behaviors.

Considering the importance of a wedding, the pressure that is put upon a person with social anxiety to bring out their best can be irrationally high.

To reduce one’s stress around the organization and presentability of their big day one can rely upon a good wedding professional to plan a well-organized wedding leaving very little space for complaints.

Don’t let negativity affect you

Planning a wedding can be chaotic and messy which triggers anxiety in everyone during the process. However, individuals must actively replace their negative thoughts with more positive ones to have control over their emotions and thoughts regarding the big day.

Prepare yourself to mix and mingle


Even after planning to have an intimate wedding with very less social gathering the possibilities of having close family members of, one’s partner is very high and evident.

To reduce the stress of meeting one’s partner’s family and friends on the wedding day it is better if people with social anxiety make up their minds to mix and mingle with those important to their partners.

One way of doing this is introducing themselves to their partner’s close family and friends who will be expected at the wedding much before the wedding to experience a sense of comfort around them.

Use anxiety management techniques

In the days leading up to one’s wedding, individuals with social anxiety can also carry out some self-care and relaxation techniques such as meditation, yoga, and physical activities to keep themselves calm and relaxed.

 What is social anxiety?

Individuals experiencing social anxiety might feel uncomfortable being in social situations to an extent that it hampers their daily functioning, it’s sometimes referred to as a social phobia.

Individuals consider public spaces as potential spaces of humiliation and embarrassment. Social anxiety affects how a person Interact with the world around them.

Social anxiety can be differentiated from shyness. In that shyness does not affect an individual’s daily life and functioning, moreover shyness is short-lived.

On the other hand, social anxiety is persistent and negatively impacts various aspects of an individual’s life like their ability to work productively or even develop or maintain close bonds with people outside their family.

How to cope with social anxiety about your wedding?

What are the symptoms of social anxiety?

The symptoms of social anxiety can be both physical and psychological.

The most significant physical symptoms of social anxiety are:

  •  Nausea
  •  Excessive sweating
  •  Shaking or trembling
  •  Lightheadedness or feeling dizzy
  •  Increased heart rate

The psychological symptoms that individual experiences during a social anxiety attack are:

  • Excessive and intensive worry about the social situation
  • Worrying days or even weeks ahead of an important social event
  •  Trying to camouflage themselves in the background all we need to avoid the social situation on a whole
  •  The need for intoxication to face a social situation
  •  The constant worry of being observed by other people
  •  To avoid social contact an individual might also miss out on school or work.

In addition to these individuals with social anxiety may avoid social interactions such as asking another person a question when in doubt, potential job interviews, shopping call mom using public services like transport or washrooms, carrying out activities in public such as speaking or even eating in that matter.


How to managel social anxiety using self-help techniques?

Lifestyle changes

Apart from therapy and medication what works best to manage social anxiety is certain lifestyle changes. These may include:

  •  Regular exercises
  •  Having a balanced diet,
  •  Socializing and talking to people about their anxiety,
  •  Journal writing to express and understand one’s feelings and
  • Avoiding alcohol or drugs.

Take control of your breathing

It is normal for anxiety to bring about changes in your body, for instance, increased breathing. these changes often make an individual feel uncomfortable.

One can take control of this discomfort by carrying out a few simple steps such as holding one’s breath for two seconds and slowly letting it out through their mouth.

Repeating this step several times until one feels relaxed. This is most effective when one sits down in a comfortable position with their back straight.


Carry out progressive muscle relaxation

Research indicates that certain activities such as walking, or jogging can help in killing anxiety. Another effective technique to kill anxiety is progressive muscle relaxation.

Progressive muscle relaxation involves flexing and releasing a group of muscles in one’s body which helps to maintain their attention on the feelings of this contraction and relaxation.

Prepare ahead of situations

It is best advised that people who experience social anxiety must plan ahead of these situations that make them nervous to increase their confidence.

Start small

to kill social anxiety people must start small. In that individuals must avoid big social situations and start with the situation that they are compatible with.

For instance, one can start by going for lunch with friends and family members rather than with a set of individuals that they’re not familiar or confident with.

Push back negative thoughts

One very effective way to kill social anxiety is to focus and work on one’s negative thoughts actively.

Think about the negative thoughts that one has about a particular situation and write them down. Following which the person is required to write down positive thoughts that challenge the negative ones.

Sensory awareness

One’s senses can help them calm down while they feel anxious in any situation. For some people trying to look at photographs that give them a sense of happiness or using a particular scent that can help to distract them from the negative thoughts and reconnect with more positive ones can help to kill the anxiety at the moment.

How to manage social anxiety using other methods?

Like other physical conditions, even social anxiety has different approaches for its management and treatment. Some people might only need a single type of treatment while others might require a combination of approaches.

Some of the ways to manage or treat social anxiety disorders are:

Cognitive-behavioural therapy

Cognitive-behavioural therapy helps an individual to control their anxiety by using strategies like relaxation and breathing. It works on the principles of replacing negative thoughts with positive ones.

Exposure therapy

Exposure therapy is a kind of therapy in which an individual is exposed to a particular situation that they usually fear in a graded manner.

It usually starts with exposing the individual to a situation that is least triggering when the individual gets comfortable with this situation introduced or exposed to them with each session individuals become comfortable with a real-life situation that is otherwise anxiety-provoking.

Group therapy

As the name suggests group therapy usually involves two or more individuals who are experiencing similar symptoms and problems.

It is based on the principle that when an individual interacts with other people who are suffering from the same condition or fears they might not feel left alone or isolated.

This kind of therapy also helps in developing and maintaining social skills or techniques to interact with people in other social settings.

 Prescribed medication

Social anxiety can also be treated with the help of medication prescribed by a health professional. There are different types of anxiety medications each with its benefits and side effects.

Online therapy 

Individuals with social anxiety can also seek therapy online. This would involve interacting with the therapist one-on-one over an audio or video call. 

Some individuals with social anxiety might be more comfortable seeking help through this mode than others while in a different case some might prefer face-to-face therapy sessions. 


Weddings can be stressful for individuals with or without social anxiety. Individuals need to go easy on themselves while preparing for their big day to avoid an extreme sense of anxiousness.

People must equip themselves with the required resources and coping strategies that they might need in cases of extreme stress related to the wedding.

Making one’s social anxiety their priority will also give them the will to handle the ups and downs of the weddings effectively.

Frequently asked questions

Do people with social anxiety have weddings?

Many individuals with social anxiety disorder have weddings but are not huge enough to grab anxiety-triggering attention.

However those individuals who come from families with a lot of obligations and customs might experience a lot of stress and anxiousness about their wedding.

Why do people have anxiety about their weddings?

Researchers indicate that prewedding stress is perfectly normal in many cases. It is looked at as a big milestone in everyone’s life.

Individuals must accept and acknowledge their fears and stress related to their weddings however they should not let their emotions take over their decisions about the wedding.

Why do brides get so stressed?

It is noted that more than the grooms brides experience a high level of anxiety about their weddings due to the uncertainty that marriage holds for them. Moving into a new family, getting used to a different routine, and mingling with new people might be very challenging for and the brides causing high levels of stress and anxiousness.

Are wedding jitters normal?

It is believed that experiencing anxiety during the wedding or weeks leading up to the wedding is normal for both bride and groom due to the commitments associated with the wedding.

Is it normal to have doubts before marriage?

Feeling lost or having a list of questions before the wedding is natural for both the bride and the groom. However, having doubts about the decision of getting married just a few weeks before the wedding might not be a good indication.