SOVA Blog

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Navigating the Internet with Social Anxiety

March 19, 2024 in Social Media Guide

It’s not uncommon to be anxious to meet new people or be in a new, unfamiliar environment. It’s also not uncommon to feel terrified before performing something in front of a crowd, whether it be alone or with others. It’s also not uncommon to even feel a little bit nervous meeting people you’re comfortable with and know pretty well.

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But then there’s social anxiety. Social anxiety takes this feel and makes it feel even stronger, and being around others can cause physical symptoms such as sweating, nausea, and trembling. It can even have drastic effects on already established relationships and can prevent people from going to work and school. The fear of humiliation, being judged, and rejected when meeting others and taking part in activities can not only affect how those with social anxiety see themselves, but can also prevent them from reaching their full potential.

Researchers have recently started looking into if similar results happen when people with social anxiety use social media and interact with others online. Often, the Internet is seen as a way of “escaping real life” and is a place of refuge with those with different degrees of social anxiety. This is true for adolescents too, who generally spend a significant time online as a whole. Studies have found that adolescents with social anxiety communicated online significantly more about personal things than those who said that they don’t have social anxiety or experience loneliness. The more that an adolescent uses online games and spends time online gaming is also more likely to show more symptoms of social anxiety.

But why is it easier for adolescents with social anxiety to communicate online, to the point where they’re more likely to share more private and personal thoughts and information? One possible explanation is that they consider the spaces they go to online to be “protective” and find conversations online to be more satisfying. They don’t have to worry about seeing people’s reactions on their faces, which may cause worry, and they don’t have to feel the pressure of always having something to say.

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There is also an association between social anxiety disorder and other mental illnesses, such as depression. Because of this, some researchers are hoping that these findings about socially anxious adolescents and their preference for communicating online can help them come up with interventions and methods to also deliver over the Internet to help with their corresponding mental illnesses. Adolescents with social anxiety may fear going to the doctor’s or a therapist’s office, talking to the receptionist, and calling to make the appointment in the first place. Delivering similar methods over the Internet and social media can feel less intensive and can be more likely to be completed.

Do you have social anxiety? Where are you more comfortable communicating with others: online or in person? What are instances that you can think of where using the Internet can cause social anxiety?

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How Siblings Can Affect Your Mental Health

March 14, 2024 in Educate Yourself

No two sibling relationships are the same. Some may not see theirs very often, while others see them all the time and share the same room. Some only have one, while others have enough to count on both hands. There are some who may hate a sibling, while others see a sibling as their best friend (and honestly, a lot of us feel both of these feelings towards one at the same time!).

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There are already so many people who play a huge role in our lives as we enter adolescence, whether we want them to be or not. Adolescents start becoming more conscious of how others their age see them – especially their friends – and may start conflicting with their parents as they start to establish their independence and want to distance themselves from them. The amount of research about peer relationships and parent relationships affecting teenagers and young adults continue to pour in, but siblings are usually just as present, and can therefore also play a significant role. Most kids have a sibling too – 82% live with one, in fact.

This is especially true when it comes to mental health and when adolescence begins, and the quality of sibling relationships is one of the most significant long-term predictors of mental health quality as people enter adulthood and old age. For example, those who have a poor relationship with their sibling as a child are more likely to be depressed, anxious, and engage in self-harm in adolescence. Those who have positive relationships with their siblings during their adolescence can make them more empathetic and motivate them to do better in school, however.

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Generally, siblings are a child’s first time developing a relationship with a peer and someone close to their age. Siblings almost use each other as a “training dummy” in a way – for example, they can use each other as a way to figure out how to handle their aggression, changing it depending on the reaction of their siblings. This has long-term effects on both the one acting on the aggression and the one receiving the aggression. On the other hand, establishing that warm, reliable connection with someone their age can serve as a buffer and protective factor for a child, and help protect them from the impact of potential stressful life events.

These effects can also be the result of how parents treat the siblings too. Kids can see how their parents treat their sibling and can adapt their behavior to either match that if it’s good treatment or avoid it if it’s bad. One example is through academics: if one child sees that their parents punish their sibling for not doing well in school, they may adjust their studying habits and prioritize their studies so that they don’t receive the same punishment. This can make them not only more anxious about their school performance and constantly doing well to meet their parents’ standards, but they can also be more anxious in their fear of how their parents might react to their grades.

There are all different types of siblings and many different types of dynamics that come with them. As children and adolescents, it can be hard to try and figure out what’s working and what’s not in a relationship with someone closer in age to you, especially since those interactions can play a huge impact on how you see others, yourself, and the effects they have on mental health.

Do you have any siblings? Do you talk to them about your mental health? What’s your relationship like with your sibling or siblings? If you’re an only child, how do you think your home life would be different with a sibling?

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Take a Walk in the Park

March 8, 2024 in Be Positive, LINKS

You may notice more people outside as the weather starts getting warmer and days get longer. There is something so refreshing about being able to walk outside for the first time without layers of clothing on and having the warm sun hitting your skin.

The warm weather and sunshine having a positive effect on your mood isn’t new information. Being outside is proven to decrease stress and calm your heart rate. Visiting green spaces and parks is proven to be even more beneficial to your mental health. Access to green space as a child is even associated with a lower risk of psychiatric disorders. Parks in cities have shown improvements in well-being after a short visit, and just 20 minutes spent at your favorite park may improve the quality of your life. The best part is you can do anything while outdoors, whether it be taking a walk, reading, or talking with a friend on the swings. Simply around nature and green space (especially in a city and more industrial environment) can make the biggest difference.

While midterms and assignments cause your stress levels to increase, trying to spend even the smallest amount of time outside, will make a big difference! When you feel particularly stressed, put your earbuds in, play something light, and spend 20 minutes walking around your neighborhood. You may find yourself breathing a little easier and feeling refreshed and ready to tackle that assignment (or multiple assignments!).

Do you live near a park? Are there any green spaces around you that you have, or would want to, walk around in for stress relief? What are your favorite activities to do outside?

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spring flowers pink

Spring is in the Air…

March 5, 2024 in Be Positive

Winter can feel like it drags on forever, especially when it’s not your favorite time of year. The season is known for not only being not-so-popular, but one that’s harder on mental health given the cold, early sunsets, and barren nature.

This time of year can be even more confusing, since it can feel like the weather can’t seem to make up its mind. It can be really warm and rainy one day, but then super bright yet really cold the next. If you like one type of weather more than the other, the back-and-forth can affect your mood.

This back-and-forth and the unpredictable weather can get frustrating. It can confuse your closet, the temperature of your classrooms and work, and your body if you have seasonal allergies. It may even affect and confuse your mental health. You may feel excited, for example, when you see that you only have to wear a light jacket and optimistic that springtime is finally here, but a snowstorm the next day might bring you down.

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Even though there may be all kinds of whiplashes going on, the weather is just one way of reminding us that life isn’t always consistent. Highs and lows in how we feel are just as natural as the change in weather, and though the lows may seem like they’re going on forever or you’re stuck with them for good, there will always be peeks of the good to remind you that it isn’t permanent and changes are coming soon. The sun will shine longer, the world will look a little more colorful, and things will start to feel a little warmer.

Spring doesn’t officially start until March 19th, and the clocks don’t jump ahead another hour until the 10th, but the first signs are starting to appear. It may just be a tease, and it may feel temporary, but it’s a reminder that change is still on its way, and with that, a refresh.

How do you feel about spring? How do you feel when the weather goes back-and-forth? Does it affect your mood?

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TikTok and Mental Health: What’s the Connection?

March 1, 2024 in Educate Yourself, LINKS, Social Media Guide

When the topic of social media comes up in conversation, everyone has a differing opinion. Some people spend countless hours on their accounts while others only have social media accounts to keep in touch with family. Regardless of how we feel about it, social media is here to stay. In recent years one social media platform that has made headlines is TikTok. TikTok has become a popular platform for people of all ages and varying careers, there is content for everyone.

If you use TikTok frequently you have most likely stumbled across a video with a caption reading something along the lines of “Do you have these symptoms? Then you may have (diagnosis).” Often these videos will list very common traits that are not medically abnormal on their own, and if not causing significant distress are harmless. This leads to self-diagnosis, which can be both helpful, and in some cases harmful.

Self-diagnosis vs. Clinical-diagnosis

Defined by the American Psychological Association, a clinical-diagnosis is the process of identifying the nature of a disorder by examining the client’s medical past, identifying symptom patterns, and by using assessment tools. A self-diagnosis occurs when we come to the conclusion that we have a certain diagnosis without any confirmation from a medical professional. The diagnosis may be well-researched and could even be correct, but it has not been confirmed by a diagnosing professional.

Receiving a clinical diagnosis is not always easy. There are many barriers to receiving mental health care from lack of insurance to lack of transportation or lack of parental support. For some teens, a self-diagnosis is the only way to receive some sort of explanation for the way they are feeling and guidance on how to cope. With 84% of the mental health information presented on TikTok being misleading, it’s important to know how to find trustworthy information when mental healthcare is not accessible to you.

Finding Accurate Information

When you are watching a video or reading an article, ask yourself, what are the credentials of the person sharing this information? Are they a licensed mental health professional, or are they a peer sharing their experience? If they are a peer, are they sharing where they received the information they are sharing? If you are looking for trustworthy information, websites such as the National Institute of Mental Health, the National Alliance on Mental Illness, the American Psychiatric Association, and Mental Health America are all reliable sources. Most importantly, share your thoughts and the information you find with a trusted adult. Whether that is a parent, a school guidance counselor, a teacher or another safe adult, building a support system as you navigate your mental health journey is important.

When mental health information is presented to you on social media, how do you know if it is trustworthy?

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Angela Davis sitting on a black chair

Radical Self-Care: What We Can Learn From Activist Angela Davis

February 23, 2024 in Educate Yourself, LINKS

Presently the term self-care is thrown around a lot. In many academic and employment settings we are told self-care is important, and we are encouraged to prioritize our mental health. However, we are not always supported past that initial conversation. When you think of self-care, what do you picture? Perhaps in your own life you like to unwind by taking a bath, or losing yourself in a video game or a good book. These activities are great, however, self-care is so much more than that. Self-care is a radical act for many as they learn to put their needs, emotions, and well-being first.

You may have heard the name Angela Davis pop up over the past years. As an activist for Black lives and education for decades, she is familiar with the toll that not just activism, but living as a Black woman can have mentally and physically on a person. We wanted to include the video below where she talks about radical self-care and why it’s so important to be able to prioritize ourselves. She specifically talks about how this is important for those who participate in activism (and can be prone to burnout because of how heavy the content can be as well as taking care of others) and those from marginalized groups who have historically been told that they do not matter.

Check it out below!

What are some ways you can practice radical self-care in your life?

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Seizing the Awkward

February 20, 2024 in LINKS

Starting a conversation can be difficult. Sometimes – especially when you’re close to someone – it can feel like the easiest thing in the world. All sorts of conversations can begin simply by sharing a meme, tagging someone in something that reminds you of them, or even just by saying “what’s up?”

Some topics are harder to approach than others, however. One obvious example is talking about mental health. While adolescents today acknowledge that mental illness is a major problem among their generation, many still hold a stigma which may prevent them from wanting to talk about it with anyone. They may also be afraid of being judged or afraid that if they tell someone, that person will tell someone else and the trust will be broken.

That’s where Seize the Awkward comes in. The website knows that trying to talk to anyone, including those you care for, about mental health and illness is hard, and they’re here to help. The website specifically focuses on how to approach someone else if you think that they are going through a difficult time, and is there to help give you the tips on how to get that conversation started.

What makes the website especially useful is the fact that everything is listed on one page, and all you have to do is scroll. The sidebar divides the page into sections, so if there’s on part you want to specifically get tips about (What are the warning signs? How do you start the conversation?), all you have to do is click it and it’ll directly send you down the page until you get there.

The website also includes advice and stories from internet personalities such as Markiplier and Liza Koshy and a button to generate conversations starters and opening lines. There are animations about the symptoms your friend may be showing to indicate that something seems to be off and worth asking about and ways to keep the conversation going afterwards.

No matter what the situation is – if you’re the subject or not – talking about mental health can be difficult and even scary. Like the website also states, it can be incredibly awkward. Many things are awkward though: asking a crush out, asking a teacher for a recommendation for something, and making appointments over the phone, for example. When it comes to approaching with and facing awkward situations, however, it’s all about remembering that these things may be uncomfortable, but they’re also important to you in a way, and you may feel much better once it’s done.

Listen to Megan Thee Stallion and other celebrities share their stores about how talking with friends about their mental health made an impact.

Check out the site here!

Have you ever felt awkward about having a conversation with someone you’re close to about mental health? Was it about yourself, them, or someone else? Have there been other topics that you feel would be awkward to talk to them about?

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Deep Breathing Exercises You Can Do Anywhere!

February 16, 2024 in Educate Yourself, LINKS

When you think about stressful situations that you face often, what comes to mind? It could be school, work, or even being around family and friends. Some of us may be easily overwhelmed by loud sounds, bright lights, or strong smells. Learning how to cope with stressors in our environment is important to maintaining our mental health. One way to regulate ourselves when we face a stressful situation is by doing breath work.

What is Breath work?

Defined by Webster’s Dictionary breath work is conscious, controlled breathing. It is often used in yoga, for relaxation, and therapeutic purposes. When you are feeling stressed, you may experience rapid heartbeat, high blood pressure, and shortness of breath. In a study cited by headspace, one study conducted at Columbia University found that slow, deep breathing was able to reduce stress by slowing rapid heart rate and decreasing blood pressure. Long-term breath work was shown to decrease overall levels of cortisol, a stress hormone. Now that we know the science behind deep breathing, how can we put this skill into practice?

Breathing exercises you can try today:

Box Breathing: To practice box breathing, first visualize a square. If you want, you can draw a square and trace the outline with your finger as you breathe. To complete this exercise you are going to complete four four-counts. First, inhale for four, then hold the inhale for four, exhale for four, then hold the exhale for four. You can repeat this as many times as needed. If you would like a visual to help you complete this exercise, check out the site linked above!

4-7-8 Breathing: Another technique similar to box breathing is called 4-7-8 breathing. For this exercise, you are going to sit or lay comfortably with your back straight. You are going to inhale through your nose for a count of four, hold your breath for a count of seven, and then exhale through your mouth for a count of eight.

Alternate Nostril Breathing: For this technique, you are going to first fully exhale. Then using your right thumb cover your right nostril and breathe in through your left. After inhaling with your left nostril, close it with one of your fingers, and exhale through the right. Then repeat this technique, inhaling through the right nostril, and closing it with your right thumb before exhaling through the left. Repeat as needed.

Interested in learning more?

There are many apps on the app store to support you along your journey such as headspace, the Calm app, and Breathwrk. Not all of the features on these apps are free, but you can find many breathing exercises on headspace’s YouTube page free of charge. Check out their videos on; extended exhales, belly breathing, and many other techniques.

Do you use breathing exercises throughout the day? Which exercises work best for you?

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Mental Health Resources for Black Youth

February 13, 2024 in LINKS

It can be difficult to find resources for mental health resources that feel like they’re targeted to you. This is particularly true for minorities and underprivileged groups. Racial and ethnic minorities have less access to mental health resources and services than white people, and when they do get access, it can be of poorer quality, feeling that the treatment they receive doesn’t fully suit them or that they feel like they’re experiencing discrimination.

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African-American communities are no exception. African-American adolescents require different approaches when developing treatment, because they express their depressive symptoms differently, for a number of reasons.

The options below are just a start to what may be available online for African-Americans and African-American youth. A couple are sites dedicated to one gender, one is an app, and another is a podcast, but all of them have been created and are run by African-Americans, with the hope that seeing something created for you by someone who looks like you can have a more significant impact.

The Safe Place This is an app dedicated just for African-Americans and how they can learn more and think about their mental health. The creator, Jasmine Pierre, is a certified peer support specialist, and has the app offer a forum, statistics specifically about black mental health, and inspirational quotes. There are also self-care tips for things such as coping with police brutality, how to talk to black family members about mental health, and mental health in the black church.

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Fireflies Unite T-Kea – the woman named in the podcast’s full title of Fireflies Unite Podcast with Kea – releases episodes every Monday where she allows individuals to share their stories about mental health and the stigmas they face, especially as people of color. She is a mental health advocate dedicated to showing that mental illness can affect anyone, and is a suicide survivor.

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Therapy for Black Men The main focus of this website (run by mental health professional Vladimire Calixte) is to provide a directory for African-American men to access therapists who they can trust with offering services that will be beneficial to them. The search gives you the option to get more advanced beyond searching just by location, including therapists’ specialties, treatment options, and if they provide therapy remotely. The site also has a coach directory and a blog.

Therapy for Black Girls Dr. Joy Harden Bradford is a licensed psychologist who created this site specifically for African-American women and girls to have a resource to learn more about well-being and mental health. Like Therapy for Black Men, there’s a directory listing therapists nationwide who provide “high quality, culturally competent services” for African-American women and girls, letting you search by location and by insurance. The website also has its own weekly podcast hosted by Dr. Joy, where she talks and educates listeners about an array of mental health topics.

Do you have any recommendations? If you’re a minority, do you look for resources that are more specifically tailored for you?

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Healthy Ways to Express Your Emotions

February 9, 2024 in Be Positive, Educate Yourself, LINKS

Emotions are a part of life. Many of us experience a wide variety of emotions from joy to sadness to excitement and anger. Allowing yourself to feel different emotions without judgment is an important part of improving and maintaining your mental health. However, it is also important to express your emotions healthily. Have you ever felt like you were being misunderstood when expressing your feelings? This is a common occurrence when we are experiencing an emotion like anger or frustration. The more intense your emotions become the more difficult it is to communicate effectively, which only adds to the difficult feeling you may be experiencing. If you are feeling misunderstood by your parents, teachers, friends, or other people in your life, here are some tips to help you effectively express your emotions.

Effective Communication

Effective communication allows us to share an idea or thought with another person, and have that person understand what is being shared. Effectively expressing your emotions can help you release tension and help the people in your life understand you. We first need to identify the emotion(s) we are feeling. A helpful tool when identifying your emotions is an emotion wheel. Many of us use the same few emotions to express how we feel. Anger, for example, can be a protective emotion. Think of the last time you were angry. Why were you angry? Looking at the wheel we can see that anger may be; frustration, jealousy, the feeling of being violated or betrayed. Once you have identified why you are angry, you can explain your feelings to others.

However, at times expressing your emotions is a solo activity. You may not want to talk to someone about how you are feeling, but you still have to acknowledge the emotion to yourself. Some activities that may help you healthily express your emotions include; laughing, crying, listening to your favorite playlist, journaling, exercising, meditating, or engaging in another self-care activity. Sometimes expressing your emotions looks like screaming into a pillow until your frustration is less intense.

Validating Your Emotions

When you express your emotions it’s important to validate how you are feeling. Have you ever told yourself that you are being dramatic, or that you have no reason to feel the way you feel? Most of the time this type of self-talk does not make us feel better. One way to validate yourself is to label your emotions without judgment. Tell yourself that it is okay to feel the way you feel. For example, if you are looking forward to spending time with a friend, and that friend cancels on you, it is okay to feel sad, frustrated, or even angry. At first, your emotions may be very intense because you are disappointed, and that is okay! It is hard to express your emotions when you are telling yourself you shouldn’t feel the way you do, so try doing the opposite.

Seeking Additional Support

We are not always able to handle big feelings on our own. If you are feeling overwhelmed beyond what you can handle, reach out to a trusted friend, family member, or another trusted adult for support. If these resources are not available to you, the following resources offer real-time support to individuals in distress.

What do you do to express your emotions? Do you have any advice for teens struggling to communicate their emotions?

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