SOVA Blog

by dancingthroughlife

Turning Alone Time Into an Adventure

July 22, 2019 in Be Positive

vier-picture-v8yewJ1WYZQ-unsplashSummer can be a lonely time. We may not get to see our friends from school everyday and a lack of structured activity can lead to long days spent alone at home. This can lead to a persistent feeling of isolation – it certainly has for me. As a college student, I have friends who live out of the state and return to their homes for the summer. I do have local friends, but planning activities with them is difficult – we have to navigate around our work and vacation schedules, and more often than not, our plans fall through. For a while, I felt hopeless about this situation. How could I ease this heavy loneliness when it was nearly impossible to see my friends? I talked to my therapist about this, and she suggested that simply getting out of the house and going someplace new could help.

I tried this out for myself, and I’ve had great results! I started by visiting local coffee shops, which have an atmosphere of focus and motivation for me. I’ve made some great strides in my writing while I’m at these cafés, and since I’m around the other customers, I don’t feel so isolated. I’ve also engaged in wade-austin-ellis-4YApsoSaNKA-unsplashsome people-watching and reflection. Everyone has a different reason for being at the café; some might be on a lunch break, some might be there for a job interview, some might be catching up with an old friend. It’s a place where different stories intersect for a time, and something about that just warms my heart.

I then expanded my travel list to places I pass through but don’t really linger in. I’ve sat in libraries, where I’m usually in and out quickly once I find the books I need, and parks that I often drive by but never visit. Seeing these familiar spaces in a new way has made me more mindful of my surroundings – there are so many things we miss in our busy lives, and spending some time alone in one of these places can be quite exciting as you discover new things about them!

I’m continuing to visit new places on my excursions, and it’s a very powerful way to combat the isolation I feel at home. If you’re feeling stifled by long hours at home, try visiting someplace new or going to a public space and observing your surroundings. There are so many things you’ll learn about both new and familiar spaces, and there’s bound to be other people around, so you’re not really alone!

Are there any places around you that you’ve wanted to visit and spend time in? What do you to make you feel less isolated, especially during the summer? 

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by dancingthroughlife

How Often Should You Go To Therapy?

June 11, 2019 in Educate Yourself

eric-rothermel-23788-unsplashI saw my first therapist in ninth grade when my social anxiety and depression really began to intensify. I don’t remember exactly how often I went, but it wasn’t too regularly – at most I went every other week. I only went during the school year, though, since school was the main source of my symptoms. I didn’t go back to therapy until about two years later, when I fell into a heavier depression than I had ever experienced before. But despite the severity of my symptoms, I followed the same schedule as before – I only saw my therapist a couple times each month and ceased treatment when the school year ended. At the time, going to therapy once in a while seemed normal, but now I see that this was nowhere near the level of treatment that I needed. I didn’t even know that weekly therapy sessions were an option! I definitely would have benefited from a higher level of care.

There are quite a few factors to consider when deciding how often you should see your therapist, such as your treatment goals and the severity of your symptoms, but I would argue that once a week is a good place to start, especially if you’re seeing a brand-new therapist. A good counselling-3630323_1280relationship with your therapist is based on trust and communication, and seeing them frequently is one of the best ways to forge that relationship. Your first few sessions are also part of the “getting to know you” phase that occurs every time you meet someone new. The more quickly you and your therapist learn about each other, the more quickly you can dive into the work.

For most clients, weekly therapy sessions seem to suffice. It gives you time throughout each week to put your hard work into practice while regularly checking in with someone who can help you develop the you need to succeed. If you’re in a crisis or your symptoms are very severe, your therapist may want to see you more than once a week to make sure that you’re okay. It’s possible for someone with mild symptoms to succeed with biweekly sessions, but I would encourage most people to go more often if they are able. Two weeks is a long time to go without checking in!

Of course, there are external circumstances that can limit one’s access to therapy, such as time and insurance. Therapy is sometimes perceived as a luxury, but it is an heart-icon-2316451_1280important part of healthcare, much like going to a doctor for checkups. I certainly can’t speak for everyone’s financial or life circumstances, but I encourage you to prioritize mental healthcare as much as you would any other medical treatment. While helplines are not a direct substitute for therapy, there are several toll-free numbers you can call or text if you need immediate support, such as the Resolve Crisis Line (1-888-796-8226), the National Suicide Prevention Lifeline (1-800-273-8225), and the Crisis Text Line (741-741).

I’ve been seeing a therapist every week since I ended intensive treatment for my eating disorder about a year and a half ago, and this consistent care has been extremely beneficial! I’ve overcome many challenges that I wouldn’t have been able to face without this support, and my sessions are something I look forward to each week!

Do you currently go to therapy? If so, how frequently do you go? Do you feel like there are any barriers that may prevent you from getting treatment?

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by dancingthroughlife

Gmorning, Gnight!

May 13, 2019 in Be Positive

kyle-glenn-392519-unsplashLin-Manuel Miranda is one of my biggest role models – he’s such an uplifting and inspiring person! As an actor, musician, writer, producer, and activist, some of his accomplishments include writing and starring in In the Heights and Hamilton, composing the music for Moana, acting in Mary Poppins Returns, producing Fosse/Verdon, and raising money for hurricane relief in Puerto Rico. He also runs one of my favorite Twitter accounts, largely because he tweets motivational phrases at the beginning and end of each day, starting with “Gmorning!” or “Gnight!” These tweets have gained a lot of traction over time, and last year Miranda compiled some of them into a book called Gmorning, Gnight! Little Pep Talks for Me & You.

morgan-sessions-6255-unsplashIn the forward of the book, Miranda writes (in his trademarked verse) that these affirmations are as much for himself as they are for others. For instance, if he’s feeling scared, he’ll tweet something about courage. This reminded me that everyone has moments of worry and insecurity sometimes; it’s just a part of being human. But these moments can be overcome, and believing this is possible is the first step in doing just that. I recently purchased a copy of this book, and I’ve been using it for daily affirmations when I wake up and before I go to bed. These little messages remind me to take care of myself and inspire me to chase after my goals each day. Additionally, the book is illustrated by Jonny Sun, who also runs a very positive Twitter account (which is how he developed his own book, everyone’s a aliebn when ur a aliebn too).

If you’re looking for a quick pick-me-up, I definitely recommend Gmorning, Gnight!

Do you use affirmations? What books or sources for affirmations do you recommend? 

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by dancingthroughlife

Morning Pages and Artist Dates

April 15, 2019 in Be Positive

In my last blog, I wrote about how art has been therapeutic for me, and I mentioned the book The Artist’s Way by Julia Cameron. I wanted to dig a little deeper into two activities that she describes: morning pages and artist dates. These are two great ways to practice self-care and learn more about yourself!kinga-cichewicz-544949-unsplash

Morning pages are quite literally that – each morning, you write a few pages of whatever comes to your mind without judgment. It’s stream-of-consciousness writing; there’s no wrong thing to write about. I’ve found it very helpful for deciding what to do each day and see how I can take better care of myself! When I write down whatever come to mind, it’s easier for me to cope with my distressing thoughts and figure out how to address them. I keep a journal under my pillow and write for about twenty minutes each morning. It’s the best way to start my day!

samuel-zeller-74983-unsplashAn artist date is a weekly event in which you choose something interesting or fun to do by yourself. It could be visiting a museum, watching a movie, practicing a new skill, or anything else that sounds appealing. It doesn’t have to be “artistic” in nature – it’s meant to be a fresh way to find inspiration and clear your mind. We all need a little time to ourselves, and this strategy reminds you to block that time out on your schedule so it never gets pushed aside! For my artist dates, I like going on walks, reading books outside, and visiting different coffee shops!

Whether your goal with these activities is to become more creative or bring more personal time and self-reflection into your life, morning pages and artist dates are two great ways to learn about yourself and discover new and exciting things in the world around you!

Have you ever done something similar to morning pages and artist dates? What kind of activities would you do, or would you recommend, doing by yourself every week? Do you ever take some time to devote just for yourself? Leave your recommendations below!

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by dancingthroughlife

Art and Healing

March 25, 2019 in Be Positive

russn_fckr-66974-unsplashIn her book The Artist’s Way, Julia Cameron states that humans are naturally creative beings – we have an innate desire to express ourselves and seek beauty in our surroundings. Visual art, music, literature, and performances have been a part of the human experience for thousands of years, and they offer incredible benefits for both creators and consumers. Art therapy has been used in mental health treatment because it gives patients a medium for expressing the thoughts and emotions that might be hard to verbalize, and it allows them to discover new things about themselves.toa-heftiba-449816-unsplash

Art has always been an important part of my life, and my appreciation for it has evolved as I grew up and began struggling with my mental health. When I was younger, I took dance classes, wrote stories, and listened to music because these things simply made me happy. When I began feeling depressed as a teenager, art was both a distraction and a processing tool; it could lift my spirits and take my mind off of something that was bothering me, or it could help me realize what I was feeling and work through my emotions. Both happy and sad songs have gotten me through difficult times!

I am continually inspired by authors, musicians, and all other types of artists whose work I connect with, and I have found solace in creating my own art as well. I share my stories through creative channels, such as writing plays or choreographing dances about my own experiences. It’s a powerful way for matthieu-a-262686-unsplashme to acknowledge and address the mental health issues that have weighed heavily on me for years. It is my method of healing – it allows me to open up to others and find the support I need. If you’re struggling with your mental health, see if a creative activity can help you work through your thoughts and feelings! Or you can simply observe art, such as reading poetry, listening to music, or visiting a museum. It’s an incredible way to feel peaceful and inspired!

How do you engage with art? Do you do anything creative to help with your mental health? What recommendations do you have? Share your experiences below!

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by dancingthroughlife

“Crazy Ex-Girlfriend”

February 13, 2019 in Educate Yourself

As I was looking for a new TV series to start a few years ago, a friend of mine recommended Crazy Ex-Girlfriend. I had heard about this show in passing but had never looked into it before. My friend knows that I love musical theater, and when she told me this show was a musical comedy, I decided to check it out. After a few episodes I was hooked! It offered a humorous yet genuine perspective of human relationships, and the songs were hilarious and relatable! At the time, only the first season was available on Netflix, and when the second season started, I began watching it every week. As the show continued, the topic of mental health became more prominent, and it was addressed truthfully and respectfully while maintaining a sense of humor. It forces viewers to look beyond the label of “crazy” and see an honest representation of life with mental illness.

Crazy_Ex-Girlfriend_logoCrazy Ex-Girlfriend is the story of Rebecca Bunch’s quest for happiness. She leaves her job at a New York law firm and moves to West Covina, California, where she hopes to reunite with her former summer camp boyfriend, Josh Chan. At a first glance, one might see this as a stereotypical “crazy ex-girlfriend” act, thus explaining the name of the show. But instead of writing Rebecca off as “crazy,” the show portrays her as a human being with valid thoughts and emotions. The pilot episode also reveals that she suffers from anxiety and depression, making mental health an important topic from the very beginning. And Rebecca is such a likable and relatable character! I’m sure that anyone, regardless of their mental health, can see themselves in her. Eventually, after hitting rock bottom, Rebecca receives a new diagnosis that isn’t normally represented in the media, which I’m glad to see. I believe that accurately portraying a variety of mental illnesses in film and television is a powerful way to fight the stigma and make it easier to talk about

mental health, and Crazy Ex-Girlfriend does a fantastic job at this. The show’s creator, Rachel Bloom (who also plays Rebecca and writes the show’s songs), also suffers from mental illness, and she definitely knows how to address these issues with humor and heart.

Rebecca’s story is one of growth and self-discovery, and seeing her journey gives me hope. It reassures me that it’s okay if I don’t have all the answers to life’s big questions and that there are always people around me that I can turn to for support. Plus, the songs are hilarious and so relatable! I don’t know how many times I’ve thought “that’s completely me!” during a musical sequence. Crazy Ex-Girlfriend is currently airing its fourth and final season on The CW, and the previous three seasons are available on Netflix for your enjoyment!

Have you seen Crazy Ex-Girlfriend? What other shows can you think of that talk about mental health and illness? How do you think they do with its portrayal?

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by dancingthroughlife

Caffeine and Mental Health

January 15, 2019 in Educate Yourself

beverage-2026113_1280Last month, I wrote about the comforting properties of hot beverages. I’d like to dig a little deeper into a component of some popular hot drinks: caffeine.

There’s no doubt about it: caffeine is an integral part of society. According to the National Coffee Association, 54% of American adults drink coffee each day, and 65% of them drink it with breakfast. Coffee is our “elixir of productivity,” with many people drinking it when they feel tired during the workday. Sodas, teas, and energy drinks are also widely consumed, all of which contain varying amounts of caffeine. The benefits of caffeine include sharper focus, improved memory, and a decreased risk of some illnesses, such as Type 2 diabetes and liver disease. However, there are a number of drawbacks as well, such as higher blood-pressure, effects on sleep patterns, and the risk of developing a dependence on caffeine. Given its mood-altering properties, how does caffeine affect those with mental illnesses?

For those with anxiety disorders, caffeine is frequently cited as a substance to avoid. It may increase your heart rate or make you more irritable, nervous, or fidgety. If consumed later in the day, it may interfere with your sleep, which can also worsen your symptoms. For depression, however, scientists are divided as to whether there are more benefits or drawbacks. Caffeine is known for improving mood, and it has anti-inflammatory properties that may counteract the symptoms of depression. On the other hand, the disruption of sleep and the emotional dip when the caffeine wears off may worsen your symptoms.

So, what’s the takeaway? There’s no universal answer – caffeine affects everyone differently. For me, caffeine is a game of chance. It improves my mood and awareness, thus counteracting my depressive symptoms, but I also run the risk of increasing my anxiety, even if I’m not in a situation that normally triggers me. As someone who loves the taste and experience of drinking coffee, I almost always order decaf (even as I write this, I’m drinking a decaf peppermint mocha!). It still makes me feel more aware and motivated, but it doesn’t worsen my anxiety. This also prevents me from developing a caffeine dependence and suffering withdrawal symptoms if I don’t drink it for a few days. I also prefer caffeine-free herbal teas to caffeinated ones.

Whether you choose to consume caffeine or prefer to abstain, it’s good to be aware of how this substance affects you so that you can make smart choices about how often and how much you use. Take care of your mind and body – do what works best for you!

Do you drink any caffeinated drinks like coffee, tea, or soda? How does it affect you? If you don’t drink caffeinated drinks, is it out of personal preference or because of how it makes you feel?

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by dancingthroughlife

Hot Beverages: A Soothing Winter Remedy

December 24, 2018 in Be Positive

Winter weather is upon us! While some people embrace the cold, others (myself included) would much rather stay indoors under a pile of blankets. Cold, gray days can also trigger seasonal affective disorder or intensify depressive symptoms. Although I continually struggle with fighting the physical and emotional chills that come with this weather, I’ve found that a nice, hot beverage is a powerful way to soothe and defrost myself.tea

There are few things I find more comforting than curling up with a hot beverage on a cold day. There’s something so soothing about holding a warm mug and sipping a delicious hot drink – it’s a great way to unwind after a long day! It’s also a good way to practice mindfulness. It’s very difficult to chug a hot drink all at once: it requires you to slow down and take some time in between sips. This allows you to enjoy the drink (and its comforts) for a longer time. I find that a hot drink is the most satisfying when I’m feeling physically cold. Holding the cup is an easy way to warm my hands (which are often the coldest part of my body!), and that warmth spreads to my mind and body as I drink.

coffeeshopThere is evidence that hot beverages can “warm” you up in other ways as well. One research study found that participants who held a cup of hot coffee as they were introduced to someone made a more positive impression to the other person than those who held iced coffee. Things implying warmth tend to make us more receptive to others, while our brains may associate cold sensations with isolation. Another research study found that people who experience loneliness or social isolation may literally feel colder than those who don’t feel lonely. Our brains may also connect warmth with the feeling of a welcoming hug, which could explain why we feel more social when we are warm.

So the next time that you’re feeling a little cold, whether internally or externally, try sipping a hot drink! There are so many to choose from, such as coffee, hot chocolate, hot cider, and many varieties of tea. You can also add different flavors like mint or cinnamon to create the perfect beverage! Personally, I am partial to mochas because coffee and chocolate are my two favorite flavors ? I also love to make my own hot cocoa by steeping cocoa grounds in boiling water, and then adding milk and sugar. It has such a rich chocolate taste, and it has energy-boosting properties with less caffeine than decaf coffee! Have a warm and cozy winter!

Do you enjoy hot drinks? Do you think warmer drinks have an effect on your mood and how you’re feeling? What are your favorite kinds?

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by dancingthroughlife

There’s No Shame in Taking Antidepressants

November 21, 2018 in Educate Yourself

Flat lay of medicine pills isolated on white backgroundI was about four years into my battle with depression when I began taking Lexapro. I had been in and out of therapy in the preceding years, and each therapist I visited asked if I’d be interested in taking medication if my condition warranted it. I always said yes, but my mother was less enthusiastic about the prospect of me taking antidepressants. “You don’t want to rely on meds,” she would say. “They mess with your mind.” Needless to say, she wasn’t thrilled when I decided to try an antidepressant. She thought they would be a temporary fix that would get me through a rough patch, and then I would wean myself off them. And for a while, I believed this, too.

After about a year and a half, I began feeling well enough that I decided I didn’t need the Lexapro anymore. My psychiatrist allowed me to decrease my dosage until I was off the medication completely. But then I started college, and my anxiety and depression came back in full force. I ended up taking a semester off to address an eating disorder, and while I was in treatment I decided that I needed to go back on my medication. The academic and social pressures of school took a serious toll on my mental health, and I needed some extra help coping with it. This was the right thing to do, and my symptoms are much more manageable. My mother supports my decision, but she still isn’t the biggest fan of antidepressants. Just last week, I increased my dose of Lexapro, and she wanted to know why I did this. “Isn’t the goal to get yourself off of it?” she said. Right now, my goal is to do whatever I can to ease my depression in a healthy way and fully experience life. If that means that I’m on antidepressants for the rest of my life, then so be it.

My mother’s response to my medication is an example of the stigma surrounding antidepressants. There are many misconceptions about antidepressants, such as that they don’t really do anything, they put people at risk for violent behavior, and that people who take them aren’t trying hard enough to alleviate their condition on their own. But studies that compared antidepressants against a placebo in adults with depression found that neurons-1773922_1920subjects who took the antidepressant saw greater relief than those who took the placebo, proving that medication is an effective way to treat depression. There are biological factors involved in depression, such as neurotransmitter behavior, and medications work to correct these factors. It’s very similar to taking medication for a chronic physical illness – over time, it makes the condition more manageable.

Like all medications, antidepressants come with the possibility of side effects, such as dry mouth, weight gain, and in some rare cases, an increase in suicidal thoughts. Medication isn’t for everyone, and it may take some trial and error to find the right medication and dosage for you. If you decide to try an antidepressant, know that this is perfectly okay – it doesn’t make you weak! It means that you are working to overcome your illness. In Pennsylvania, 14 is the age of consent for mental health treatment, meaning that you don’t need a parent or guardian’s permission to start therapy or medication. Always talk to a mental health professional before starting medication, and take it exactly as prescribed. Taking medication for your mental health is nothing to be ashamed of, and it can be a very important part of recovery!

Do you take medication for mental illnesses? Is it something you feel comfortable talking about with others? What other reasons do you think people have against medication for mental health?

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by dancingthroughlife

Is Your Schedule Too Busy?

October 15, 2018 in Be Positive, Educate Yourself

Over-Scheduled-TeensTeens today are busier than ever before. Between school, activities, sports, work, and social events, it seems like we’re always on the go! While it’s good to have a few enjoyable events on your calendar throughout the week, there often comes a point where it’s too much. Overscheduling can contribute to many compounding physical and mental health problems, and it’s important to take a step back and see how you can modify your schedule to meet your health needs.

Overloading my schedule is something that I’ve struggled with for years (and continue to this very day). In high school, I participated in so many activities, such as majorettes, drama club, dance team, newspaper, Academic Games, and National Honor Society. I enjoyed each of these things on their own, but balancing them all at once, on top of my schoolwork, was incredibly difficult. My activities often conflicted with each other; sometimes I would have to skip or leave one early so I could make it to another. I worried so much about squeezing each activity into my schedule that I wasn’t able to enjoy them as much as I could have. Now, as a college student who is still involved in a number of organizations (fewer than in high school, though!), I’m learning how to prioritize the tasks and events that I need to accomplish or attend based on my physical, mental, academic, and social needs. Sometimes I skip a club meeting if I need to do homework, or I turn down an event invitation if I need some time for myself or my friends. It’s still difficult at times, but I’m gradually accepting that I can’t possibly do everything, and that’s perfectly okay.

StockSnap_TVEUBLIOSKThe pressure to succeed, at least in my experience, is one of the greatest contributors to overscheduling. Teenagers want to build up impressive resumes for college applications, so they commit themselves to a long list of activities. But while this looks good on paper, it can take a serious toll on their physical and mental health. Sleep deprivation and excessive stress are two of the most obvious signs of an overbooked schedule, and they can worsen the effects of mental illness. So what can you do if you find that your schedule is too busy? Here are some tips:

  • Determine your priorities Are there any activities that you feel particularly passionate about? Do you need to set aside extra time for homework or relaxation? Consider what is most important to you and see if there is anything in your schedule that you could eliminate based on your priorities.
  • Learn how to say “no” Sometimes you can’t fit everything you want to do into your schedule, or doing so would cause undue stress. Turning down something you really want to do isn’t always easy, but sometimes it’s the best thing to do for your own wellbeing.
  • Get more sleep I know that this is easier said than done, but sleep is so important! Activities can run late into the evening, leading many teens to do their homework late into the night before waking up early the next day to do it all over again. This chronic sleep deprivation can lead to trouble concentrating, high blood pressure, a weakened immune system, irritability, and intensified anxiety and depression, among other issues. Aim for at least 8 hours each night – it will allow you to enjoy your activities even more!
  • Allow for “me” time and fun events It might sound contradictory to “schedule” time for fun and relaxation when you’re trying to ease up your schedule, but taking this time to enjoy life is more important than ever in today’s busy, hyper-focused world. It’s a good way to remind yourself that life isn’t all about work, it’s about enjoying yourself and spending time with those you love.

Do you find yourself overscheduling? What do you do in order to make things more manageable?

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