SOVA Blog

by maverick

Sleep Hygiene

December 22, 2020 in Educate Yourself, LINKS

The amount of sleep I’ve had in any given night is the single most important determinant in how my day is going to go. This is because sleep correlates with emotional well-being, physical health and ability to concentrate and function properly throughout the day. I find myself especially cranky and kind of insufferable to be around on days that I haven’t had enough sleep – I’m one of those “don’t talk to me until I’ve had coffee” kind of people.

There’s a ton of science backing up the connection between good sleep and general well-being, in literally every single aspect of our lives. The book Why We Sleep by Matthew Walker gives a comprehensive background of sleep research, in non-scientific language that makes it really interesting and easy to read, so I’d highly recommend it to anyone looking to learn more about how to better their sleep. For example, the book states, “Within the brain, sleep enriches our ability to learn, memorize, and make logical decisions. It recalibrates our emotions, restocks our immune system, fine-tunes our metabolism, and regulates our appetite.”

Sleep hygiene is made up of both creating an environment that is conducive to your individual sleep needs and forming good habits that allow your body and mind to get the good sleep that it needs.

Have set sleep times

Especially for those struggling with sleep in relation to mood disorders such as depression and anxiety, psychologists recommend having the same wake up time each day, as well as the same sleep time each day. This is so your body becomes used to a sleep routine and is able to fall asleep more easily.

Your bed is for sleeping

It’s important to create a mental connection between sleeping and being in your bed, so it’s recommended to avoid lounging in bed and working in bed during the day. This is especially harder now that we’re all working from home, especially if your desk is in your bedroom, but still important!

Don’t toss and turn

If you’ve been in bed trying to sleep unsuccessfully for 30 mins, get up and stretch or have a glass of water and read for a few minutes before getting back into bed to try again. I find this helpful as I tend to get more and more frustrated with myself if I can’t sleep, and that makes it even harder because then I’ve worked myself up!

What is your sleep like? How do you think your sleep habits currently affect your mood? Have you ever changed your habits, and if so, what did you do?

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by maverick

Mental Health and Hormones

November 4, 2020 in Educate Yourself

Does it feel like sometimes, your mental health ebbs and flows with your hormonal cycle? You’re definitely not alone. I used to think I was losing it: because not only did I display physical symptoms of PMS, but I would also notice a flare-up of symptoms of my mental illness, or an episode of severe depression or anxiety which coincided with this time during my cycle.

Turns out, there’s a science and an explanation behind why all of these things happen to me, and why they might happen to you as well! Having a pre-existing mental health condition can create problems with your period, or can exacerbate existing problems, including both physical and emotional problems. Studies show that those who have depression or anxiety disorders experience worse symptoms of premenstrual syndrome (PMS), so it’s not unusual if you feel really terrible when when you’re on your period and want to just curl up in a ball with a heating pad. The good news is, there are ways to relieve these symptoms, so if you do find that this happens to you, you could definitely talk to a nurse or doctor about how you can do this.

Premenstrual dysphoric disorder (PMDD) is a condition similar to PMS but generally with more extreme symptoms, including depression and irritability. So if you find yourself especially crabby during your period, this may be worth checking out or asking a doctor about. Those with depression and anxiety are more likely to be diagnosed with PMDD. Those with anxiety disorders and substance use disorders may actually even have shorter cycles than others – the average cycle is 28 days, and for these it is just 24. Depression, bipolar disorder and eating disorders are also linked to irregular periods.

For those of us with mental illnesses, they can be enough to deal with on their own – I don’t want to have to worry about my hormones as well! The good news is, there are a lot of different ways to control your hormone levels, and doctors and nurses are all trained to help you out with that!

Click here to read more about how your mental health can both impact and be impacted by your hormonal cycle!

For those who menstruate, do you notice your mental illness symptoms worsening before you start? Are there times during the month where you feel like your symptoms are more extreme than usual?

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by maverick

Online Therapy

October 20, 2020 in COVID-19, Educate Yourself

Do you have reservations about online therapy? Do you feel like your therapist won’t really “get” what you’re trying to say if you’re not physically in the room with them? I’ve been in therapy for a few years, and I hated the idea of online therapy so much that I had never tried it, until COVID forced my sessions onto a virtual platform. While I hated the idea, I actually didn’t mind it at all once I got started! Online therapy has definitely grown on me a lot over the last few months.

PROS

  • Schedule flexibility: Since you won’t have to factor in travel time anymore, you’ll have a lot more flexibility in when you can schedule a session. I’ve even done a few during my hour lunch break from work! Even if you finish work at 5PM, you can feasibly attend a 5PM session, as opposed to waiting until the 6PM hour to account for getting there.
  • Often cheaper: This will depend on your specific insurance plan, but most plans will count virtual therapy as a telehealth appointment, which is generally cheaper than an in-person appointment. Also, you no longer have to pay for gas to drive, or public transport fares to get there!
  • Better than no therapy: In a time like now, where face-to-face therapy isn’t possible, we are lucky to have technology that gives us the option of virtual therapy. I would much rather do a few months of online therapy than nothing at all!
  • My own space: I have loved being able to do therapy from within the comforts of my own bedroom! I generally sit on a beanbag in the corner of my room while I talk to my therapist. Since my depression can sometimes make me want to lay in bed all day, it’s easier to go to therapy when I don’t have to leave my room, let alone the house. My cat also likes to cuddle with me while I talk, which helps keep me calm, content and focused.

CONS

  • Safe space: Make sure you create a comfortable environment for your session. If you are worried about being overheard by other household members, it could put you on edge for your whole session. I’ve done a fair few sessions from the comfort of my parked car, and they’ve been great!
  • Software privacy: My therapist uses a private software to conduct their sessions. If you have concerns about privacy, for example if you are using much more broadly used software such as Zoom, feel free to raise those concerns with your therapist! They will most likely be amenable to creating a solution that you feel comfortable with.
  • Familiarity: It may take longer for you to feel comfortable and connected with your therapist, especially if you are beginning therapy online and have never met them in person. But don’t worry: if they are the right fit for you, that relationship will develop over time, despite being conducted through technology.

Although I prefer face-to-face therapy and will most likely transition back as soon as it’s safe to do so, I am much more open to the idea of doing virtual therapy now than I was before COVID hit. It’s nice to know that in the future, I can always do a virtual session if I’m away on vacation, or feeling sick and not able to go into the office! I’ll always be able to prioritize therapy and my mental health, regardless of the environment I’m in.

Have you done online therapy before, either before or during the pandemic? If so, what has your experience been like? If not, would you be open to trying it?

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by maverick

How to Reduce Stigma in the Workplace

February 27, 2019 in Educate Yourself

1 in 4 people aged 18 and older will experience a mental health concern per year. This statistic wavers above and below this number, but the message is the same; if you don’t have a mental illness, you almost definitely know somebody who does.

Schools and colleges are often big advocates for mental health and awareness, but what happens when you leave school and enter the workplace? I have found that companies and employers are rarely as accommodating and open to concessions with deadlines and projects, but it’s inevitable- sometimes, your mental health must take priority over your work.

I’ve witnessed stigma against mental health at almost every single job I’ve ever held, and I make it a point to hold myself accountable to speaking up when I need a day off, or a deadline extension, as well as encouraging others to do the same. A few years ago, I was in a place where I needed some time off to figure some things out, but I was too afraid of the repercussions of asking for time off for my mental health rather than my physical health. I ended up having to call off work several days in a row, and afterwards, my boss told me she would have encouraged me to take that time to myself if I had come to her in the first place – I had underestimated her willingness to support my personal needs.

rawpixel-250087-unsplashHaving experienced it myself with both supportive and unsupportive coworkers and bosses, here are some ways that I’ve learned to reduce stigma and advocate for mental health resources in the workplace!

  • Know your facts. Mental health is still not very well understood in many aspects of society, so knowledge is key to preventing discrimination and identifying and reacting to stigma that you encounter.
  • Watch your words. Well-intentioned language can sometimes be stigmatizing and triggering to others, if you’re not careful. For example, the harmless phrase “I’m so OCD”, when used to describe a person who is not diagnosed with Obsessive-Compulsive Disorder, can be triggering to a person who actually does. These over-generalizations can reinforce stigma and myths. Instead, say “I really like my things to be organized- it makes me a more productive worker.”
  • Challenge misconceptions. Speak up if you hear a colleague or coworker using language reinforcing of such stereotypes. Correct terminology is important, and words like “crazy” and “psycho” can make others feel ostracized and ashamed. Be careful not to act defensively or aggressively, just do so in an open manner. It could be something as simple as saying, “You’re not crazy. You just need some time to unwind.”
  • Lead by example. Nobody is perfect, but acknowledge when you make mistakes and encourage others to do the same.

Have you ever encountered stigma against mental health at work? What steps can you take to ensure a safe and open environment for all employees?

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by maverick

Therapy: Myths vs. Reality

January 8, 2019 in Educate Yourself

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Interested in therapy, but not sure what to expect? Maybe you’ve heard some therapy horror stories, or seen some memes online that have deterred you from seeking services? As somebody who has seen a number of different therapists, I’ve learned that a lot of the societal beliefs of therapy and stigmas against therapy are entirely unfounded and untrue. Most importantly, therapy is not at all as scary as it may seem.

Here are some common myths about therapy, and the realities that I’ve learned by experience:

Myth #1: Going to therapy means you’re crazy or your issues are really serious.
Reality: The status of your mental health and the presence of or severity of any diagnoses is not a predictor of how much therapy can benefit you. I’ve been in therapy when my diagnoses were severe, but I’ve also been (and currently am) in therapy without any diagnoses at all. The only difference are the goals that you have for your therapy outcomes. When I was severely depressed and suicidal, the goal was simply to reach a state of health and comfort. Now I work on maintenance of said health and how I can avoid unhealthy habits and paths that I was once familiar with.

Myth #2: Paying for therapy is just like paying for a friend to listen to you.
Reality: Yes, therapy can be expensive, depending on your insurance and the therapist that you see. However, while a therapist is primarily there to listen to you, the relationship between the two of you is absolutely different from a friendship. One of the most important attributes of a good therapist is maintaining professional boundaries, and your contact should be restricted to therapy services only. Additionally, my therapist doesn’t just listen to me unconditionally as my friends do – she points out things about myself and things that I’ve said that I don’t necessarily notice or understand straight away.

Myth #3: Therapists are always happy-go-lucky and make you focus on positive things.
Reality: My therapist is far from happy-go-lucky, and I don’t even think that I would want a therapist who is. I believe in positivity in the context of realism, which I think my therapist embraces perfectly. When I feel like everything around me is falling apart, she acknowledges the adversities that I am facing while helping me pinpoint and focus on the actions that are feasible. She also focuses on the things I can do to alleviate my stresses and anxieties, which is not necessarily always just looking on the bright side of things.

I truly believe that everybody can benefit from therapy from time to time, no matter the state of your mental health. If you are hesitant about starting therapy, what are some things that are concerning you, or are holding you back from beginning? If you have, what are some of the things that surprised you?

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by maverick

How to Start a Conversation about Suicide

December 11, 2018 in Educate Yourself

Trigger warning: suicide

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Suicide is the second leading cause of death in young people aged 15-24 in the United States. However, there is still so much stigma around it, which prevents people from speaking about it and raising awareness about it. People are afraid that talking about suicide puts the idea in peoples’ heads, and thus more people will attempt it. However, research has shown that this is not the case. Some research studies have shown that exposure and discussion of suicide has actually been associated with lower risk of lethal suicide. Click here to read more.

We share hotline numbers, and it’s a start, but it’s not enough. We, as a society, need to learn how to be more open about mental health. We need to view health holistically; for example, more and more PCP’s are incorporating mental health into their regular patient checkups. Companies and schools are accepting mental health days off more and more so than ever before.

In a recent Ted Talk, Jeremy Forbes talks about how he began raising community awareness after his friend’s suicide, and how you can do the same. For example, he recommends hosting events at places in the community where people are already comfortable, making it less of a big deal or transition to come. (eg. he held his first community awareness event at a hardware store).

Click HERE for the full Ted Talk!

What can you do?

  • Learn to recognize the warning signs Anxiety, sleep problems, substance use or risky behaviors, and withdrawal from friends and family are all key warning signs that can be addressed if you notice them in others.
  • Validate others’ experiences with mental health Talk openly about your mental health, if you are comfortable doing so. Don’t pass judgment, and be willing to listen and reaffirm that help is available.
  • Know the causes of suicide These include mood disorders (eg. depression and anxiety), family history of suicide, substance abuse, and significant losses in a person’s life.
  • Avoid ultimatums and platitudes “It gets better.” “You are loved.” “If you don’t get help I’ll…” While these are all well-intentioned, the problem is that these are all difficult to believe from a suicidal head space, and will often be dismissed, as they don’t actually pose any help.
  • Check up on your friends and people important to you You can guess at what other people are thinking and feeling, or you can just ask. More often than not, your friends will be willing to share their emotions with you if you ask, rather than feeling like a burden when reaching out.

It is a difficult conversation, yes. But silence is the enemy even more than this difficulty. Let’s talk about mental health. Let’s talk about suicide. Let’s open up this discussion.

Have you ever had a conversation about suicide with others? How do you think you can bring it up and begin the conversation? 

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by maverick

Going Off the Grid – A Social Media Hiatus

October 11, 2018 in Social Media Guide

business-2078_640For most people, social media is an intrinsically large part of our lives. Young people can easily spend hours per day on various social media networks without even realizing they are doing so. Enabling phone notifications for these apps means that we log onto these networks multiple times a day to see the newest updates and posts, including comments and likes on our own posts.

Social media has been proven to be a stressful addition to our lives – read more about the ways social media stresses us out here. I often find myself overwhelmed by the amount of social information being thrown at me via Snapchat, Instagram and Facebook, just to name a few social media networks adolescents and young adults use today. When I am feeling overwhelmed, I like to take what I call a “phone break” – a social media hiatus where I simply don’t look at any of my social media accounts. I have found this to be incredibly therapeutic and a way to clear my head.

Here are some tips if you want to try going off the grid on your own:mobile-2571625_640

  • Time Your social media hiatus can be as short or as long as you like. I typically log off my accounts and turn off my notifications from anywhere from 24 hours to up to five days at a time, if I can. You determine how long of a break you need. You can also just go off the grid and decide later down the line when you want to come back.
  • FOMO The fear of missing out is real, and the primary reason I always come back to my social media accounts in the end. When I do come back, I generally set some rules for myself – eg. I can check my accounts twice a day (once in the morning, once in the evening). Or after posting a picture on Instagram, I can only check the number of likes on it once an hour, instead of incessantly checking every five minutes.
  • Cleanse I like to use my time away from my phone doing things make me happy that I don’t generally have a lot of time to do. My social media hiatus is about me – about relieving my stress and starting fresh. If the weather is nice, I try to spend as much time outdoors as I can. If it’s not, I light some candles in my home and curl up with a warm blanket and a book. Bonus points if you have a nice fireplace to curl up next to this winter!

Have you ever gone “off the grid”? What did you think? Does taking a break from social media appeal to you? We’d love to hear your thoughts!

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by maverick

How to Find a “Good” Therapist

September 26, 2018 in Educate Yourself

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Want to find a therapist, and you’re not sure where to start? Or maybe you’ve tried a few therapists, and haven’t found the dynamic that you want? I have gone through the trial of finding a therapist that works well for me, and here are a few tips on how to decide if you’ve found the right one.

  • Ask around Your first step should be gather recommendations from any people that you know who have therapists. If you are similar in disposition to your friends, you are likely to connect with therapists they they connect with, as opposed to finding therapists online.
  • internet-search-engine-1519471_640Get a referral If you are a college student, most university wellness/counseling centers will do a quick 15 minute screening for free. This means that you’ll speak with somebody briefly, explaining what you are seeking services for, and they’ll give you a long list of therapists in the area that they recommend. If you are not in college, PCP offices will also do this for you!
  • Check with your insurance For most people, cost is a big factor that you’ll need to take into account while receiving services. If you call your insurance company, they’ll be happy to give you a list of providers in your area that do take their insurance. Crosscheck that list with any referrals or recommendations you’ve already received, and start there!
  • Do some research Once you have a couple of therapists and/or offices that you’re interested in, look them up online. Several places will do a 10 minute phone call with you to see if you think it’ll be a good fit. See if they list online any specializations that match your needs. (eg. adolescent depression and anxiety, or sexual assault survivors, or self-harm and suicidal ideation)
  • Don’t stress if you don’t find a therapist that you love straight away Sometimes, you’ll know right away whether you love or hate your therapist. Sometimes, they’ll be the ones to tell you that they don’t think they’re a good fit for you. Other times, you’ll attend a few sessions and still be unsure. And that’s normal, and very much okay.

How will you know when you’ve found the right one? First and foremost, you should feel comfortable talking about yourself with them in their office. You’ll consider them a friend, while maintaining professional boundaries. Ultimately, you’ll determine whether or not they are helpful in assisting you to reach your goals, whatever they may be.

Best of luck on your search!

Do you have any advice on how to determine if you’ve found a good therapist? What things do you keep in mind if you want to find a therapist?

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by maverick

Negotiating Relapse

August 21, 2018 in Educate Yourself

recoverytrajectoryRecovery from mental illness is not always a straight line in an upward trajectory. In fact, the path to recovery is almost never straight and easy. There isn’t necessarily even a discernible end goal—a point that you’ll reach when you can say, “I’m done recovering.”

Everybody struggles with relapse. I’ve had small relapses that are simply bumps on the road, but I’ve also had relapses that I’d categorize as huge, staggering roadblocks. Each and every one of these has taught me more about myself.

A few things I’ve learned in my journey of recovery:

  • There are going to be some setbacks. And that is okay. I will get through them.
  • I have so, so many people who want to help me. So I try not to be afraid to ask for help.
  • Choosing yourself as a priority is the most therapeutic thing ever. Do this more often.

Those are the reminders I give myself on days when I struggle to look at the big picture and negotiate relapse. What are yours?

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by maverick

People of Color & Mental Illness Photo Project

June 18, 2018 in Be Positive, Educate Yourself

Screen Shot 2018-06-18 at 12.42.28 PM Mental illness is often seen as a “white person’s disease”—a product of privilege, a chosen illness. It is represented in the media by people who are white, while those who are not suffer in silence. The most important thing to remember is that mental illness does not discriminate according to race—or any other demographic, including class, gender, and so on.

To counter racial misunderstanding and foster positive attitudes toward mental health, Dior Vargas, a Latina mental health activist, created The People of Color and Mental Illness Photo Project. It aims to change the way mental illness is represented in our society, giving a voice to those in underrepresented communities who also suffer from these diseases, by raising awareness and positive self-regard.

Vargas is also a keynote speaker who travels and hosts workshops at various colleges and universities. She aims to raise awareness and change the way we view mental illness. To see her upcoming workshops and the scope of her work, check out her website.

If you’d like to participate in her photo project, send in a photo of yourself holding a sign that says “I’m [your name] and I have a mental illness [or the exact type].” Some examples and more directions about how to submit can be found here!

How racially diverse is your circle of friends, acquaintances, and colleagues? How might it change your attitudes about your own mental health to submit a photograph of yourself with a personal statement? Share with us in the comments!

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