SOVA Blog

by Moderator ★

How to Use Free Time to Fuel Positivity

March 24, 2025 in Be Positive

As the school year soon begins to wind down (or you may have very recently finished), you may find yourself thinking about how much free time you have coming up. Of course, this can be a great thing: you have some time where you’re not burdened by homework and assignments and for possibly the first time in a while, you aren’t restricted to a Monday-Friday schedule. It can also be stressful, and a lack of structure and schedule can actually increase symptoms of anxiety, especially for students on summer vacation.

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Of course, this isn’t to say that you have to book summer classes or stay in an academic headspace year-round (that can be anxiety-inducing too!). Studies have found that leisurely activities increase mental health benefits, and the results are stronger when they provide some sort of daily structure during long breaks or stretches of time. These may even have greater effects if these leisure activities help put you in a positive mood and are meant to increase happiness.

Not everyone’s summer is the same, and with a lack of structure, things can change everyday. Here are a couple of suggestions to add some sort of schedule depending on how much time you have to yourself on a regular basis to help ease any anxiety that may occur from feeling like you have nothing yet everything to do. These shouldn’t be treated as set schedules, since summer is unpredictable, but even doing the same sort of activity around the same time a couple of times of week can help give you a sense of a routine.

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If you have 5 minutes a day…
You can fill out a gratitude prompt or take the time to do some brief meditation and deep breathing. We’ve talked about both before if you need an app or any other references.

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If you have an hour a day…
You can take the time to do some sort of physical activity. It could be something like going to a class at the gym or your local rec center (if it’s safe enough to do so indoors), or even putting up a cycle of Youtube videos about yoga, lifting dumbbells, or whatever you have on hand. If you can’t or don’t want to be super active, you can also use this time to go for a walk outside.

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If you have the whole day…
You can do everything listed above! If you’re able to, however, you can block out the same time every day to read a book, block out another chunk of time later that to explore a new, relaxing hobby (think knitting or baking), and you can even schedule time to dedicate to watching videos online. If you live in a city or an area with a lot of places to explore, you can dedicate a couple of hours a day by exploring a new neighborhood or trying a new coffee shop.

Do you have any plans for the summer? How do you feel about giving yourself some sort of schedule over the summer? Do you notice your mood or mental health changing during long breaks?

Originally Posted by Moderator ★ · April 26, 2021

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by Moderator ★

Thanks to TikTok, I Started Journaling Everyday

March 20, 2025 in Social Media Guide

At the beginning of March, I came across a TikTok that expressed that this account was going to do a 31 day journaling challenge with a new prompt everyday for the month. Since I have been wanting to get into journaling myself, I thought this would be a fun way to try it out.

I told myself that each prompt for each day I would have to fill up just one page of my journal and that whatever I thought of first will be what I write, no second guessing what to put down onto paper. Most times I journaled in the morning, but also tried at various points of the day to see when I liked to do it best.

Now that I am coming to an end of the 31 days, I feel as though I have really slated into a new habit of journaling a little bit everyday. It has something that has grown with me this past month and sitting down to think about the  prompts not only gives me dedicated time to myself, but gets my thoughts and feelings out on paper without judgement. I feel as though I have found some clarity in things as well that have been in my head for a while. The prompts have allowed me to reflect on various aspects of my life and myself, such as “How do I recharge?” or “I give myself permission not to know and let go of…”.

While TikTok is fun and has numerous videos that have made me laugh, I am glad that I came across this 31 day journaling challenge. To me, social media does have its rightful place in mental health and personal development if you try to find the resources on there. I hope that I am able to continue to journal after the end of March, especially since there are so many websites out there that have various journal prompts to search, as well. Who knows, maybe a new healthy habit will come from TikTok as well?

Do you use TikTok? What kind of content do you follow or what shows up on your For You Page? Do you ever get content about mental health or coping mechanisms to try out?

Originally Posted by ginger55 · April 1, 2021

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by Moderator ★

woman crying in a shop

It’s OK to cry!

February 27, 2025 in Be Positive

As a new school year begins, things are already hectic. Where are my classes? Will my books be expensive? Are my teachers understanding? The questions race by faster than I can handle, and just because the school year is starting doesn’t mean that my other problems just go away.

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So I sat down and cried.

In that moment, I felt a great release from all of the stress I was carrying and I just let it flow out. Although crying doesn’t solve my problems or make school any less stressful, it is helpful. It allows me to stop and remember that I am human and things get hard sometimes.

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It is okay to cry sometimes. In fact, I would say it’s necessary to cry sometimes. There’s nothing wrong with crying regardless of gender, race, age, etc. Sometimes you just have to throw up your hands and let the tears do their work.

Personally, for me, crying is a way to disconnect from the “real world” and reconsider my priorities. Don’t look at crying as a negative thing! It can be very beneficial and help you find your balance in an unbalanced world.

Next time you feel like you’re holding it in, remember that it’s okay to cry. Cry to yourself, cry to others, cry for help, cry just for the sake of crying. Just make sure that you do cry, because you’ve earned it.

Do you cry often? When was the last time that you cried? How does it feel when you do?

(Repost, originally by red9995 · September 9, 2019)

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by Moderator ★

one woman in uniform standing in front of others in similar uniform, standing out

You Are Special

February 20, 2025 in Be Positive, Educate Yourself

You are special. 

This is a phrase my therapist has to repeat to me often.

Why?

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Because the pressure of society for us all to conform to some standard “norm” is immense in this day and age, especially with the rise of social media. However, as a recovering eating disorder patient, I need to stand up against the “norm” because that is what got me into my predicament to begin with. I was trying to fit into the “normal” standards of beauty such as, “the thinner you are the more beautiful you are.” I was trying to fit into the “normal” standards for those passionate about fitness which were, you need to put your exercise routine as your first priority everyday and sacrifice anything you need to in order to get a workout in. I was trying to fit into the “normal” standards for a graduate student: just put your head down and grind out work for 5 years straight working 50+ hours a week and never take a holiday let alone a lunch break.

But all that got me was an incredible amount of stress and anxiety that I internalized, which left me vulnerable to an eating disorder that promised to take my anxiety and stress away if I did what it told me to.

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When it all came to a head, and I knew I could no longer continue working the way I was and also seriously seek treatment for my eating disorder, I requested to take some time off from graduate school in order to have more time to recover and get well. Talk about stepping outside the norm!! I felt like such a failure.

No one else in my cohort of incoming students had to take time off for their mental health. “Why was I so weak?” Is the question I kept berating myself with until I realized something… all of that negative self-talk was coming from my eating disorder which was wrapped up with my awful inner critic. Those around me, who knew me, were all saying how brave I was for putting my mental health first and what a strong choice it was to do so.

I realized that just because I was the only one stepping out and saying I needed help and time to heal, didn’t make it wrong and it didn’t make me a failure. Actually I think that my life is going to be so much more fulfilling and successful because I did take time to care for my mental health and learn how to prioritize myself and my self care over everything, including work and people I love. What good am I if I have nothing to give to others or my work?

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“You can’t put from an empty cup.” Burnout is real in our culture and it is because people think they are invincible and can push themselves to wit’s end but we are all human and we all have limits, and it’s okay that those limits are different for everyone. We need to learn how to respect one another and our individual mental health needs.

Do you need to call in and take a sick day because you are overwhelmed by anxiety? That’s okay.

Do you need to take a long weekend because you woke up and are overwhelmed with depression? That’s okay.

Mental illness is just as real as any other illness. Just because you can’t see it or quantify it doesn’t mean it isn’t real and you should disregard it.

Mental illness isn’t something you can just “will” yourself out of. It takes time. It takes therapy. It takes changing thought patterns. It takes personal reflection. It sometimes takes medication. And lastly, again, it takes time. Be patient and kind with yourself. Take one step at a time, one day at a time. One day you’ll look back and see all the progress you’ve made through your perseverance.

And when you start negatively comparing yourself to those around you who do not struggle with a mental illness, remind yourself that you are special, and you are worth caring for.

What pressure have you put on yourself to meet the standards of others? How did that effect you? Have you ever had to quit something or change your routine to address these issues?

(Repost originally by sunsetlover · March 9, 2021)

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by Moderator ★

stepping up stairs of subway

Stepping Away

February 13, 2025 in Educate Yourself

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Have you ever felt anxious or overwhelmed when standing in a crowd of people? If so, how do you handle these types of situations? Do you continue to stand around and feel anxious? Do you excuse yourself, find a quiet spot, and recover?

One piece of advice I received a few years back involves taking care of one’s mental health by “stepping away” from stressful moments to recuperate, or “center” one’s self.

For the past nine years I’ve been working in public service jobs—this includes positions such as customer service desk employee, retail sales associate, and so forth. One thing I’ve realized since that first year of working in a high-volume (or extremely busy) bookstore is that I tend to get stressed after a few hours of helping customers back-to-back. I believe this happens because I’m more of an “introvert” or “home-body” and tend to keep to myself. I do love going out with friends and having a good time but I’ve come to terms with the fact that I’m okay and content spending time by myself, not always being surrounded by other people. So, it only makes sense that I need to take a few minutes to recollect myself in order to handle all of the customers coming in and out of stores.

The act of “stepping away” is something that can be used in a variety of different situations. For example, if you’re in class and there are too many students speaking at once, causing your feelings of anxiety to increase, then it’s important to raise your hand and ask the teacher or professor if you can use the restroom or leave the classroom to stop by a near water fountain. Even if you aren’t actually using the restroom or getting a drink of water it’s important to realize when you’re feeling anxious so that you can “get some fresh air” or take a short walk whenever it’s needed – as long as you aren’t goofing off while doing so!

Try to remember that every person has a unique personality. Sometimes it’s necessary to acknowledge that, and to understand that it’s okay to take a step away from someone or from a group of people as a way to manage from those feelings of being overwhelmed, stressed, or anxious.

It’s important to take care of yourself and you shouldn’t feel bad or guilty if you need to step away from the noise!

In the meantime, check out App Games for Anxiety for a short list of fun ways to take your mind off stressful situations.

And this article talks more about pressing the “pause button” when you feel anxious.

What strategies do you use to calm down when you feel anxious? Which of these are similar to “stepping away”? Tell us in the comments!

(Repost originally by kbriluna · December 14, 2017)

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by Moderator ★

bullet journal spread of month of september

Bullet Journaling Beyond Organization

February 6, 2025 in Educate Yourself

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In the past few years, using a bullet journal in lieu of a planner has boomed in popularity, particularly among adolescents. This is partly due to social media sites such as Instagram, TikTok, and YouTube (often found under the #bujo or #bulletjournal hashtag), where people can turn to for ideas and where to start, if not an aesthetic to hopefully achieve. They’re colorful, creative, and an opportunity for people to have their journal truly be a reflection of them. However, though it is mostly used as a means of writing down homework assignments, future goals and tasks, and an organized place to jot down ideas and sketch, more people are finding that it can be used as an aide with their mental health.

While journaling in itself is often associated with stress relief and mental health, free writing what goes on in your head, bullet journaling takes a slightly different approach. Bullet journaling is ultimately used as a tool for organization, and having a place for decluttering your mind can help ease your anxiety. Once your tasks and assignments are laid out in a way that feels achievable, it can give a sense of comfort and security.

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Bullet journaling can also be used as a habit tracker. Here, you can list what you did that day, from the mundane as coffee intake to the accomplishments such as working out. In conjunction, you can also have a section for a mood tracker for the day, making a note about how you’ve felt that day, maybe on a scale from 1-10, maybe with a simple smiley or frowny face. You can use either or both to detect patterns in your behavior or mood, possibly finding out if anything is specifically triggering your anxiety or depression.

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Of course, as a journal, it can also be used as a place to write down how you’re feeling that day, and a private space to let your thoughts run free. You can also use it to sketch or even doodle, where you can use the space to keep your hands busy doing something if you find yourself getting anxious.

Bullet journaling is meant to be used as a journal without restrictions, giving the user the freedom to use it for whatever they want and need. While the options of what you choose to use it for are limitless, there are just as many ways that it can help with your mental health. Whether that is through an intentional mood tracking chart or unintentional relief with planning out important dates and due dates, starting a bullet journal can be a tool that you can incorporate in your daily routine. It’s important to keep in mind however that it may not be for everyone, and if you feel pressured to upkeep a journal, whether bullet or otherwise, you don’t have to continue.

Interested? Check out the social media links above or the ones below if you want a place to get started:

https://bulletjournal.com/pages/learn
https://www.buzzfeed.com/annaborges/all-the-bullet-journal-ideas
https://medium.com/@melodywilding/bullet-journaling-for-beginners-and-impatient-unartistic-people-like-me-6efd7ee97f0e

Do you bullet journal? Would you consider bullet journaling? What do you think are the benefits of having one?

(Repost by Moderator ★ · August 3, 2021)

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by Moderator ★

man relaxing with arms crossed behind head

A Reminder to Rest

January 17, 2025 in Be Positive

We live in a go go go society. We always feel like we should be doing something, whether it’s completing the next project on our to-do list, doing some sort of self-improvement, or keeping our social battery charged (yes, even for introverts).

For some people, keeping busy is great! When we intentionally put our minds and bodies into activities that we enjoy, it can feel fulfilling, productive, and rewarding. However, the line between positive productivity and burnout can blur pretty quickly, especially when considering that we live in a culture that encourages keeping busy and shames taking longer breaks and anything considered to be “lazy.”

The line blurs even more when factoring in mental health and illness as well. For example, those with mental illnesses may choose to be busy as a coping mechanism because they’re afraid of being left alone with their thoughts when doing nothing, but that just makes the crash when they’re inevitably by themselves that much harder. Others may benefit from having an organized schedule and always having something planned, but missing one task or having something disrupted can make the organizer feel guilty and spiral.

Now that we’re in the midst of summer, you may feel like you’re “allowed” to be lazy right now and taking some time for yourself. However, breaks, rest, and “laziness” aren’t restricted to just three months out of the year. It’s always important to give yourself a break – and for those who do keep schedules and their days well-organized, may already have this factored in as a recharge time before going back to their day. But when it comes to rest though, try to keep two things in mind: 

First, rest looks different not just for everyone, but you may need different kinds of rest depending on how you’re feeling. You may choose to go for a walk in the middle of the day if your eyes are physically strained from looking at a screen constantly, or you may need to watch a few episodes of your favorite show if your busyness puts you in a bad mood. Naps are never a bad thing – in fact, they can be beneficial! – so if you can find a time to factor those in too, try to do so.

Second, listen to your body. You may designate a time to take a break, but you shouldn’t sacrifice and push yourself through tasks if you’re feeling exhausted or experiencing any signs of burnout. If you have the opportunity to take a break where you go to school and/or work, see if you email your boss, teacher, and/or professor stating that you need an afternoon, day, or even a couple of days off. If not, the next time you’re free, try to rest how you feel is best for you. You may feel guilty, but give yourself some grace and do your best to remind yourself that the more you resist your body’s warnings, the worse off you’ll feel the next time something like this happens.

(Repost by Moderator ★ · July 19, 2021)

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by Moderator ★

Coping Cards

November 12, 2024 in Be Positive, Social Media Guide

Positive Affirmations have taken the internet by storm. Chances are you’ve seen them on Pinterest paired with a picture of beautiful scenery in the background. You might be wondering, though, do these positive affirmations work?

Positive Affirmations have the power to help combat negative thoughts. However, the results are mixed. Some may not find broad positive affirmations helpful as they may seem like they don’t fit their situation.

Coping Cards with more personalized statements can be a practical alternative when things get tough.

What are Coping Cards?

Coping Cards are just what they sound like; cards with helpful, self-esteem-boosting statements we can say when feeling anxious or sad. The neat thing about Coping Cards is that you can make unique ones at home.

 All you need are:

  • Notecards, cards, or post-it notes
  • Writing tools (pens, pencils, markers, etc., get creative!)

How to make Coping Cards:

  • Write in your own words.
    • Writing it in your own words will make it easier to remember.
  • Make it personal.
    • Tailor it to what is most relevant to your experience.
  • Keep it realistic.
    • It isn’t realistic to never make a mistake or feel anxious. The pressure to be perfect can generate more anxiety or sadness.
    • Some examples of more realistic coping statements are: “It’s okay to be upset” and “Making a mistake doesn’t make me a bad person.”
  • Keep it present.
    • Write them for the present and use them in the here and now!
  • Make it positive.
    • Write something that is uplifting or practices compassion toward yourself. If it’s hard to think of something, try writing kind, brief statements that you would say to a friend.
      • An example could be: “I deserve to feel okay right now.”
  • Be creative!
    • Don’t be afraid to decorate your coping cards! 

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Some examples of coping statements are:

  • I accept myself as I am.
  • I am doing my best.
  • I’ve survived this before, and I’ll survive this too.
  • I can take as small a step forward as I choose.
  • I am valuable because I am human, alive, and unique.
  • I am worthy of love.

Coping Cards aren’t meant to be a magical fix, but they can be a helpful reminder when feeling overwhelmed or down.

Have you ever made coping cards? If so, what was your experience like? What are some things that help boost your self-esteem

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by Moderator ★

a woman wearing a pink headscarf sitting against a wall with her face down.

Do I blame myself?

October 4, 2024 in Educate Yourself

A common mindset among those who are diagnosed with mental illnesses is wondering if it’s something that they brought onto themselves. There may be guilt associated with it, like the person thinking they did something wrong or ashamed that they didn’t handle past situations well enough.

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One study looked at this in more detail, focusing specifically on adolescents and their beliefs about mental health after being diagnosed with depression. Navigating how you’re feeling and your mental health as an adolescent can be really difficult: this is a stage where you start wondering if what you’re feeling and doing is similar to what your peers are also going through. At this age, you want to fit in and if you don’t, you might think there’s something wrong with you and then you’ll be rejected as a result. This could be why experiencing mental illness symptoms can be scary, especially when you feel like you’re the only one going through them.

Researchers found three common trends when asking adolescents aged 11-17 about their diagnosis and what they think about mental health. These were confusion about why they were depressed, feeling that they were depressed as a result of rejection, victimization, and stress, and that they blamed something inside of themselves for feeling this way.

Many of these adolescents seemed to experience and feel a lot of guilt when managing their feelings about depression. This guilt had come from things like feeling like letting people down and not being good enough, which contributed to their depressive symptoms, or things like feeling guilty that they were being dramatic about something their “teenage phase.”

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Despite these feelings, however, it seemed that a lot of these adolescents wanted to understand other sources for why they were depressed – the study suggests that the self-blame and criticism adolescents place on themselves needs to be addressed, since it could be a barrier for them to seek treatment or further help.

Although it can feel like the feelings associated with depression, anxiety, and other mental illnesses, are the result of something you’ve done wrong or that they’re something that no one else is experiencing, results like the ones in the study can remind you that you’re not alone. These are common beliefs when it comes to experiencing symptoms and being diagnosed, but even though these feelings are frequent, they aren’t necessarily true. It’s a difficult process to realize, but mental illness isn’t one’s fault and something they brought onto themselves, and trying to overcome that can make seeking treatment, finding help, and talking to others a little bit easier.

How did you feel when you first started experiencing symptoms? Did you feel like you needed to blame something or find a reason why you were feeling this way? Share your experiences below!

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by Moderator ★

Black and white photo of a man with darker complexion. He has a mouth over his mouth and is facing left out of frame.

Challenging Negative Thoughts

October 2, 2024 in Be Positive, Educate Yourself

Stop being so negative! Are these words familiar to you? Everyone has negative thoughts from time to time. Negative thinking is helpful when it protects us from dangerous situations or motivates us to complete tasks. However, when our negative thoughts become constant and unrealistic, they become what is known as a cognitive distortion. Cognitive distortions are sometimes called ‘thought errors’ and can quickly become a habit. Once you can identify automatic negative thoughts you can start to challenge them! 

What are some common thinking errors?

All-or-Nothing Thinking: Sometimes referred to as black-and-white thinking, these thoughts conclude that a situation is either good or bad, with nothing in between. Imagine you are a star student expecting to receive a good grade on a paper you worked hard on. You receive your grade and see that your teacher gave you a C on the paper. A black-and-white thought might be “I did not receive an A on this paper, I’m such a failure.” Challenge this thought: Ask yourself is it that bad, or am I seeing things in black and white? How else can I think about this situation? What would my friend say about this situation?

Overgeneralizing: Overgeneralizing is very similar to exaggerating, it is assuming that something is true in all cases because it was true in one case. For example, imagine yourself presenting in front of your class. After the presentation, you are feeling a little uncomfortable, and you label yourself as being ‘awkward.’ An overgeneralization would be “I was so awkward during my presentation. I am always so awkward.”  Challenge this thought: Ask yourself if you are overgeneralizing the situation. List both the facts of the situation as well as your interpretation to see the full picture. 

Mind Reading: Have you ever passed someone at school or in a store and thought they were giving you a strange look? Maybe you assumed that they were judging you, or that they disliked you for a reason unknown to you.  When you tell someone a joke, and they laugh, you may conclude that they found your joke funny. These are all examples of mind-reading. Mind-reading can be harmful when it always assumes the worst. Challenge this thought: Don’t assume you know what others are thinking. Instead ask yourself: how do I know what this person is thinking? Does assuming I know what they are thinking mean that I am right?

Catastrophizing: Sometimes called magnifying, this thinking error turns little problems into big problems. An example of catastrophizing: “My friend has not answered my text yet, I must have said something to upset them and now they no longer want to be my friend.” Challenge this thought: Try to state only the facts of what you are facing. Instead of the thought shared above, you could tell yourself “My friend has not answered my text message, but that does not mean they are upset with me. If they are upset with me, I can do my best to talk to them about the issue and repair the friendship.” 

As you learn to challenge automatic thoughts, be patient with yourself. It is okay to say at one point in time mind-reading was a coping skill you used while interacting with an unpredictable person in your life. Or maybe you began catastrophizing after going through a traumatic event as a way to protect yourself from further harm. Remember that automatic negative thoughts don’t change overnight. It takes time and practice to create new thought patterns!

Do you find yourself falling into the trap of these thinking errors? How do you challenge your negative thoughts?

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