Did the pandemic make you feel S.A.D?
Remember last March? Near the beginning of the COVID-19 pandemic, we were quarantined -- staying in our houses, making only necessary trips, i.e., grocery store, drug store and our only social interactions were virtual business meetings, church services and virtual educational seminars.
Last Wednesday, I saw my sister from Houston for the first time in a year. No family celebrations for the holidays or other special events in 2020. During our lunch, we discussed experiences we missed, how the vaccine was like a get-outta-jail-free card and how we were still hesitant about being in crowds or going maskless anywhere.
That’s when S.A.D. came up – not Seasonal Affective Disorder some people experience when daylight is rare and days-upon-days of cloudy skies often bring on depression. This kind of S.A.D. is treated effectively by bright lights in the home.
No, the kind of S.A.D. that has followed quarantining during the pandemic is Social Anxiety Disorder. Some of the symptoms are: (1) Avoiding being the center of attention (like birthdays); (2) Having anxiety in anticipation of a social activity or event; (3) Enduring a social situation you’ve dreaded; (4) Taking time after a social situation analyzing your performance and identifying flaws in your interactions; (5) Fear of situations in which you may be judged; (6) Worry about embarrassing or humiliating yourself.
For kids, Social Anxiety Disorder may show up as anxiety about interacting with adults or peers. This anxiety can show up as (1) crying; (2) tantrums; (3) clinging to parents or (4) Refusing to speak in social situations.
So, after quarantining, how do you re-enter society without anxiety?
Consider learning some self-help coping skills to control your SAD as a starting point, but if your anxiety continues on a daily basis, professional treatment is your next step. According to an article on verywellmind.com written by Arlin Cuncic and reviewed by Steven Gans, M.D., here are some self-help strategies you can use at home:
Identify social skills and then work on improving them. They can help cope with thoughts and emotions that come with SAD.
If you’re not an assertive person, work at becoming more assertive. Practicing this usually takes the form of "I" statements such as "I feel hurt when you don't respond to my phone calls." Learning to say no is also an important part of being assertive and a skill that most people with social anxiety struggle with.
Improve your nonverbal communication skills, like a relaxed posture (e.g. hands at your sides, good eye contact). This open, relaxed posture encourages others to respond positively to you and makes you appear more approachable.
In addition to adopting a relaxed body posture, knowing how to start conversations, keep them going, and listen attentively are skills that you can develop through self-help strategies.
Tell someone about your social anxiety by sending a message that there is something you'd like to share and arrange a time at a quiet place to talk.
Practice breathing by relaxing your body and make each breath slow and natural.
Reduce negative thoughts.
Overcome avoidance.
If after practicing these self-help exercises you still experience anxiety, consult your physician or mental health professional. 2-1- 1 connects people with the resources they need across Texas. Search easy-to-find information from state and local health and human services programs. Additionally, the Crisis Text Line is free, 24/7 support for those in crisis. Text TX to 741741 from anywhere in the U.S. to text with a trained crisis counselor.