After over a year of staying at home and following strict safety guidelines, many people are understandably reluctant to step out their front door and re-enter society.
For some, they’re downright terrified.
Psychiatrist Dr. Arthur Bregman calls this fear “cave syndrome,” a non-medical term he’s coined.
At his practice in Coral Gables, Florida, he found many of his patients were nervous about going outside their homes and interacting with others as Covid-19 restrictions lifted. Some of his patients felt mildly uncomfortable while others took their fear to more extremes.
Here’s how to overcome the “cave syndrome” anxiety:
Mindfulness: When he notices a patient is afraid to leave their home, he said he teaches them his MAV system, which stands for “mindfulness, attitude and vision,” which he developed in 2021.
The first step is to be mindful about what’s bothering you and focus on narrowing down what that is, he said.
Once you know what is making you nervous, Bregman said it’s time to start to develop a positive attitude. It’s important to have a positive mindset and believe good things can happen to you when you leave your house, he said.
A great way to develop this positivity is to imagine all the great activities you participated in prior to the pandemic, such as eating indoors with friends or attending concerts, Bregman noted. Then, visualize your goals and what you can accomplish when you leave your “cave,” he said. The sooner people can do this system, the better, Bregman added.
Downward social comparison: Dr. Alan Teo, an associate professor of psychiatry at Oregon Health and Science University in Portland, said instead of upward social comparison, when you compare yourself to others who are socializing more than you, he recommended you compare yourself to those who are socializing less than you.
With downward social comparison, “it helps you feel a little bit better about yourself,” Teo said.
Don’t pressure yourself: Some people are introverted and feel drained after long periods of social interaction, which he said is perfectly normal.
Teo also suggested people try a behavior-based approach called exposure and response prevention. It’s a clinical strategy where you gradually expose yourself to what you fear, in this case social interaction, and you work your way up to more challenging social experiences.
An easy way to think of this approach is to imagine you’re climbing a ladder, Teo said. For the first “rung,” you could try taking a walk with a friend. For a higher “rung,” you could go to a party, he said.