SOVA Blog

by Moderator ★

Tips for Improving Your Journaling Practice in the New Year

January 12, 2024 in Be Positive, Educate Yourself, LINKS

In a previous blog, we talked about setting New Year’s Resolutions. A common goal for the New Year is to start journaling, but why?

Studied by the University of Rochester Medical Center, journaling can help you manage stress, anxiety, and symptoms of depression, and can even help strengthen your immune system. Writing down your thoughts may help you understand why you feel the way you feel, and can even help you problem-solve independently! Still, we may find it difficult to journal for different reasons; maybe you can not find a journal, or perhaps it is hard for you to sit with your thoughts. Journaling does not have to be hard, here are some tips to help you improve your journaling practice.

  1. Pick the journal that is right for you. There are many journals on the market for the different styles of journaling people enjoy. You could use a regular notebook, or you could grab a journal from any store that sells stationery items. Some journals come with a different question on each page to inspire you, and some come blank. If you struggle with writing about a specific thing or thought, maybe try a gratitude journal. This style of journaling can be as easy as writing three things you are grateful for every evening before bed.
  2. Build a routine. Creating a routine will help you remember to journal each day, but will also allow you to see the positive effects journaling may have on your life. Journaling before bed may help you fall asleep easier, or journaling in the morning may help you start off the day feeling positive.
  3. Find ways to work through negative emotions that come up during journaling. While journaling is helpful in many ways, it can also have a negative effect if it keeps you stuck inside of your head for too long, or becomes a method of placing blame without finding solutions. When you are journaling your thoughts, look at them objectively. See if you can identify any cognitive distortions; judgments or thoughts that are not based on the facts of a situation.
  4. Try to end each entry on a positive note. We can only control our own emotions and behaviors, which is sometimes hard to accept. After writing about something you are struggling with, try asking yourself some reflection questions. What have you learned from this experience? Can you think of any way to cope with the situation if it comes up again? Are you able to see the problem from the perspective of others involved? Make sure to remind yourself that taking time to journal and reflect on your thoughts and emotions is an act of self-care: you should be proud of yourself!

Journaling can also serve as a communication tool between you and whoever you wish to share an entry or two with. If you struggle to share your feelings with your friends and family, maybe you could share with them an entry or two that you would like them to read. If you are currently in therapy sharing your journal with your therapist can help you both to identify patterns in your thoughts and behaviors.

What kinds of journaling experiences have you had? What challenges have you encountered, and how did you approach them? Share your experiences, stories, and strategies in the comments.

Tags: , , 2 Comments »

by Moderator ★

Staying Warm

January 8, 2024 in Be Positive

nathan-wolfe-58777-unsplash

Even though it’s the fresh start to the year, January can feel exactly the opposite. There are no festive holidays – where it’s too late for stores to continue their Christmas and winter holiday promotions but far too early for the pinks and reds of Valentine’s Day – and it’s deep in the middle of winter. The weather can feel unpredictable lately, but generally, January is a time where winds are biting, it starts getting dark as early as 4:30 in the afternoon, and it’s just cold.

You may have heard of SAD, or Seasonal Affective Disorder. While this can happen during any time of the year, it’s commonly associated and tends to be more likely during the winter. The “winter blues” can make everything feel so much worse, and between the more negative feelings and the less-than-ideal weather, it can be difficult to want to leave your bed during the season.

Very few people list winter as their favorite season, and have consistently had this opinion for decades. If you are someone who doesn’t particularly care for this time of year, whether it be because of the effect on their mental health, the reduced desire to go outside because of the cold, a combination of the two, or any other reason, you can be well assured that you are not alone. That doesn’t mean that you have to resign yourself to hibernate until the weather starts to turn around. Here are a few ways to fight the winter blues. 

Light Boxes These lamps are specifically designed to mimic outdoor light, so if you’re inside all day, or even in the afternoons when it gets dark earlier, small bursts of exposure to these lamps can help your inner clock and give some sort of Vitamin D boost to your body. There are tons you can find online, though the prices can vary.

rawpixel-1087145-unsplash

Exercise It can be hard wanting to move around, much less exercise, when leaving a warm blanket nest does not seem tempting in the slightest. Working out can be more than running outdoors – which can be both difficult and painful during this time of year. It can also be more than going to a gym, which requires going outside in order to get there. There are ways to move around inside though: YouTube provides tons of workouts that you can follow along with, especially yoga, and there are guides that provide short workouts that don’t require equipment. If you can’t do more than a few minutes, that’s okay, because even getting up and moving around just a little can help boost your mood and body temperature.

Bundle Up If anything, the cold weather gives us a reason to wear as many fashionable clothes as possible, because when it’s in the 20s outside, there’s no such thing as too many layers. This could mean doing a little bit of retail therapy, especially online, and taking advantage of “end-of-season” sales as stores try to focus more on their spring and summer clothes. It could also mean going through your closet and coordinating outfits and accessories and seeing what kinds of combinations you can come up with.

Do you think that wintertime has an extreme effect on your mood and mental health? What tips do you have to help boost your mood and productivity?

Tags: , , , 1 Comment »

by Moderator ★

Are New Year’s Resolutions Helpful?

January 5, 2024 in Be Positive

The start of a New Year means something different for everyone. January 1st may feel like another day to you, or it may feel like a fresh start. Some people take time around the start of a new year to set goals, called New Year’s Resolutions. A New Year’s Resolution can be about anything; some people set fitness goals, while others may spend less time on social media or add a new activity to their daily routine. The possibilities are endless! Can making a New Year’s Resolution have a negative impact on your mental health?

The answer is yes and no. John Norcross, a professor at The University of Scranton has studied the topic of New Year’s Resolutions for a long time. His data suggests that 40 to 45% of adults set goals for the new year. He also found that 40 to 46% of those people will continue to work towards their goal for at least six months. Not meeting the goals you have set for yourself can leave you feeling disappointed or frustrated with yourself, it could even affect your overall self-esteem. There are, however, steps you can take to create goals for the new year that are possible to meet.

  1. Make realistic goals. If your goal is to start reading more, start at 12 books for the year (one for each month!) instead of jumping right into the popular ’50 Books Challenge.’ Start small, and if you meet your goal early, you can always give yourself a new goal to meet.
  2. Break your goal down into smaller goals! Perhaps you want to learn how to cook in the new year. Start with committing to cooking one or two meals a week, or following recipes that do not take long to prep.
  3. Track your progress and reward your success! This year, I would like to walk more. On my desk, I have a calendar where I mark each day that I walk for at least thirty minutes. This not only tracks my progress, but it also makes me feel good to see my calendar slowly filling up with more marked days! This is a great way to keep yourself motivated.
  4. Know that you will slip up at times. You may want to walk for thirty minutes a day, but that does not mean that you will never need to skip a day.

No matter what, be patient and kind towards yourself. New Year’s Resolutions should be goals that make you feel better about yourself, not worse! Positive self talk will be the deciding factor in whether or not setting goals for the New Year becomes a positive, or negative thing in your life.

Do you have any New Year’s Resolutions? What helps you stay motivated?

Tags: , , 1 Comment »

by Moderator ★

Navigating Social Media in the New Year

January 2, 2024 in Be Positive, Educate Yourself, Social Media Guide

There are always common types of resolutions that are made as the new year begins. One such resolution is to use social media less (ironically, you may have seen someone say this on social media). Going through social media cleanses and detoxes can give people the time to explore other sorts of activities, and taking a step back from social media can have a positive impact on mental health. Because it’s the new year, now is a great opportunity to take a step back and reevaluate your social media habits, possibly even trying to change them throughout the year.

thought-catalog-609285-unsplash

If using less social media is something that you’re also trying to do in 2024, you can figure out what’s best for you to monitor and control the time you use on your phone and computer. You can set limits on Screen Time, create blacklists for certain websites if you want to cut them out completely, or even delete apps off your phone altogether.

You can still factor in social media into your new year’s resolutions, even if you can’t, or don’t want to, reduce the amount of time you spend online. There are ways to take advantage of social media use instead of feeling like you’re not accomplishing much by scrolling through feeds and wondering if that one post you made got enough likes.

One way you can engage in social media in a more positive way is through activism. Social media has become a large and accessible platform for many to get their voices out and speak up about matters that are important to them.

clark-tibbs-367075-unsplash

While it’s easy to engage in arguments with people you disagree with online or simply contribute to a cause by using a hashtag, the Internet also has a ton of resources where you can actively engage in causes and contribute to those that you care about in a more effective manner. You can create a list of movements you’re more passionate about, and once you’ve decided which ones you want to focus on, you can look online to see if there are any activities near you that you can participate in. Social media is great for finding these sorts of events: websites like Facebook will show you events happening near you specifically, for example.

If you can’t attend meetings or protests, you can also use social media to share articles and stories that matter to you. You can either use social media to find articles that others have posted and share those through reblogs or retweets, or post the links you find on your own accounts.

Social media can be difficult to completely cut out, but you can still take control in how you want to use it, especially now when it’s the perfect time for a fresh start.

HAPPY NEW YEAR EVERYONE!

Do you plan on changing your social media habits in 2024? What other ways do you think you can use social media in a beneficial way?

Tags: , , , , Comments Off on Navigating Social Media in the New Year

by Moderator ★

Surviving the Holiday Season with Difficult Family Dynamics

December 22, 2023 in Be Positive

Generally, the holiday season brings up different emotions for different people. For some, the holiday season is a joyous time to reconnect with family and friends, observe religious practices, or reflect on the year behind them. For others, the holidays may bring up feelings of loneliness, grief, anxiety, or frustration. Whether you are coping with the loss of a loved one, struggling with your mental health, or don’t get along with your family members, there are ways to keep yourself grounded this holiday season.

To start, one way to cope with your anxious thoughts is to create a game plan. First, identify situations that may be triggering. Is there a family member who feels the need to comment on what others are eating, or their weight? Or maybe you have a family member with strong opinions that do not align with your own. Preparing to deal with these comments in advance may lessen your anxiety. If you have a therapist or trusted friend, perhaps ask them to role-play one of these situations with you.

You may be asking yourself, what about my family members who can not be reasoned with? Managing your expectations may ease your emotional response. Maybe you have a family member who particularly enjoys arguing, or maybe they diminish your feelings when you voice them. Here the most effective solution may be to manage your expectations of them and limit interaction to the best of your ability. When in doubt, take a moment away from the crowd to practice mindful breathing.

Ultimately it is important to protect your peace and honor your truth. Remind yourself that is okay to feel all of your emotions instead of ignoring them. If you are experiencing grief, allow yourself to grieve. If you are experiencing sadness, let yourself feel sad. Listen to your mind and body, take breaks when necessary, and remember that difficult emotions will eventually pass.

What will you be doing to keep yourself grounded this holiday season? How do you communicate with difficult family members?

Tags: Comments Off on Surviving the Holiday Season with Difficult Family Dynamics

by Moderator ★

Addressing In-School Disciplinary Concerns Post-Covid

December 18, 2023 in COVID-19, Educate Yourself

Post-COVID schools across the nation have seen an increase of in-school conflict. In one survey, the National Center for Educational Statistics found over 84% of schools believe the pandemic impacted the emotional and behavioral development of students. The National Center for Education Statistics also found that nearly half of schools across the nation have experienced an increase in student misconduct, rowdiness outside the classroom, and disrespect towards teachers and staff. How are schools addressing this issue?

Recently public schools within Allegheny County have moved away from “zero-tolerance” discipline policies. These policies disproportionately affect students of color and have not proven to help decrease conflict within schools. These changes are part of the Just Discipline Project, a research-to-practice initiative from Pitt aims to address disciplinary concerns in schools. The program aims to improve communication between teachers and students so conflict can be addressed without jumping to suspending students. By strengthening communication and offering additional support staff the project improves the overall culture of the participating schools. Data collected by the program found that 70% of school suspensions in participating schools were “conduct” related, which included dress code violations and attendance issues. These conflicts should not result in students losing their right to receive an education, but that is exactly what is happening.

By supporting educators and students alike the Just Discipline Project is helping teachers better understand their students and their biases so they can respond to conflict with empathy. The Just Discipline Project also advocated for equity policies to ensure that students of color, students with disabilities, and English language learners are not disproportionately targeted by school discipline policies. As of their last published report the Just Discipline Project is working with 10 schools within Allegheny County and has seen a 30% decrease in suspension rates. 

_____________________________________________________________________________________________________________

Is your school participating in the Just Discipline Project? If not, do you think your school could benefit from participating?

Tags: , , , Comments Off on Addressing In-School Disciplinary Concerns Post-Covid

by Moderator ★

Holidays and Social Media

December 11, 2023 in Social Media Guide

We’ve discussed before how being 100% happy during the holiday season is just not realistic. In fact, feelings of anxiety can spike (especially those taking finals), the holiday blues is a real phenomenon, and as the days get shorter and the weather gets colder, those experiencing seasonal affective disorder may start experiencing symptoms.

Social media, to no surprise, likely paints a different image on your feed. Financial anxieties likely increase with the pressure to buy gifts for loved ones, and continuously getting ads about what to buy as presents probably don’t help. As a season of activities (think Christmas tree lighting, ice skating, winter festivals, and holiday parties), you may experience FOMO, if not at least pressured to go out to find events of your own to attend. For those who may have experienced a recent loss or have strained relationships with family members, seeing images of families together can also trigger negative feelings and depressive symptoms.

Managing how you navigate social media during the holidays is similar to basically any time of the year. The thing is though, FOMO, the pressure to get out and do something, even just taking #aesthetic photos of yourself are all heightened right now. It’s not selfish and you’re not being a Grinch if you don’t want to post anything or go on social media at all during this time, nor are you a Scrooge if you scroll past all the ads and wishlists people are posting. You can use these posts as motivation to call or message a friend or family member to catch up with instead of spending time scrolling through your feeds. You can even put your phone on “do not disturb” and indulge in some cheesy holiday movies if you still want to enjoy the season without being bombarded by how your peers are celebrating.

Everyone has their own way of celebrating the holidays. This isn’t to suggest that posting about the holidays on social media is a bad thing – if it brings you joy, go for it! – but for others, it can get overwhelming and triggering. Social media isn’t the only way to celebrate this time of year, and hopefully you can find a way that’s beneficial and positive for you.

How do you like celebrating the holidays? Do you post about it online? How do you feel about people posting about the holidays on social media?

Tags: , , , , , , 2 Comments »

by Moderator ★

Cultural Competency in Mental Health Care

November 30, 2023 in Educate Yourself

We are all influenced by our culture; the languages we speak, our beliefs, values, practices and goals. Our cultural background affects the way we express our feelings and emotions, and how we cope with challenging situations. Our culture is what makes us who we are as humans, making it important to find mental healthcare professionals who are relatable to us, providers who are culturally competent. What is cultural competence anyway?

The American Psychological Association cultural competence refers to the ability to defines cultural competency as the ability to recognize the diversity between different cultures and apply that understanding when working together with a diverse group of people. Cultural competency is important to providing the same quality of care to a diverse group of people. Although important, the APA found that less than half of working psychologists were confident with their knowledge of the cultures their Black, Hispanic, Asian, Native Hawaiian/Pacific Islander, and Indigenous clients identified with. Research has shown that cultural competency makes a big difference in how well therapy works for an individual, however finding a therapist who is culturally competent is not always easy.

You might be asking yourself how do I know if my therapist, or a therapist I am looking to work with in the future is culturally competent? Ask one or a few of the following questions the next time you meet with your therapist:

  • Have you worked with people from my community/culture?
  • Have you had any cultural competency training?
  • Are you familiar with the way my community/culture views mental health and mental health treatment?
  • What steps are you taking to educate yourself on different cultures?

Do you think it is important for therapists to be culturally competent? Have you found a therapist who understands an respects your culture? Let us know!

Tags: , , , , Comments Off on Cultural Competency in Mental Health Care

by Moderator ★

photo of a small dog in a tent in the center of a room. There a plants around the room.

Why Do Plants Improve Our Mood?

November 28, 2023 in Be Positive, Educate Yourself

The cliched image about someone having a “green thumb” typically involves someone in their backyard, their overalls covered in dirt, hands protected by thick gloves that are rough to the touch. The garden can be filled with colorful plants, various kinds of produce and herbs, or vivid greenery with large leaves. Typically, it can include all three!

Nowadays, the green thumb image has had a few additions, and may have even shifted slightly for some. If you go on social media, you’re likely to find all kinds of hashtags about plants relating to aesthetics, interior design, and indoor gardening, just to name a few. Plants have become increasingly popular with younger generations, particularly when it comes to houseplants and those taken care of indoors. Because young adults spend a majority of their time indoors, plants literally provide more life into the room. They’re a way to bring the pleasant aspects of nature inside, they add a touch of color, and are an overall way to tie the room together.

Also, they’re pretty.

There are benefits to keeping plants beyond them making your space look more appealing. Some of the more obvious ones are for health reasons: plants absorb pollutants, which can help improve any breathing problems you may have, and one study found that houseplants can reduce fatigue and headaches by 20-25%. They can also reduce blood pressure and can even increase pain tolerance (as reported by patients in hospital rooms).

Aside from the pleasing visuals that can improve your mood, houseplants have other effects on people mentally, too. This goes beyond feeling inspired to be more productive and potentially increase the attention span. In one study, young adult men who completed both a computer task and transplanting a houseplant were more likely to feel soothed and comfortable when interacting with the plant. Being around plants can reduce stress and can provide a sense of calmness.

Keeping a plant alive also requires effort, which can have their own set of benefits. Knowing that you’re doing a good job in taking care of a plant can improve your mood, and knowing that you’re the one responsible for the plants growing and thriving can bring joy as well. However, the benefits in keeping a plant are not exclusive to real ones – if you don’t have the time or feel pressured in taking care of something, artificial plants can provide similar, if not the same effects, so long as they look relatively real.

Do you have any (real or fake) plants? Why do you think they’re so popular with young adults now? Do you think that they help your mood?

Tags: , , , , , , , 2 Comments »

by Moderator ★

person standing on a hill. blurred in the background is a mountain. Person is facing away from the camera wearing winter clothing.

Seasonal Affective Disorder

November 20, 2023 in Educate Yourself

As the days get shorter this time of year, some have trouble maintaining a positive mood. One type of depression is known as Seasonal Affective Disorder (SAD). SAD typically sets in at the beginning of late fall and early winter and lasts through the beginning of spring and summer. Many often experience decreased mood from the fall through the winter, and then an elevated, more positive mood in the spring and summer.  This type of depression usually effects individuals more as the days become shorter, meaning there’s less sunlight. Because SAD is a category of depression, the symptoms are the same. The thing that makes SAD a specific type of depression is the way the disorder matches with the changing seasons.

Some great forms of treatment exist to help those with symptoms of SAD. These treatments are outlined by the National Institute of Mental Health (NIMH). One example NIMH mentions is light therapy, which recommends individuals experiencing SAD sit in front of a light box for 20-60 minutes for extra exposure to light during the seasons with shorter days.

Any thoughts or comments about Seasonal Affective Disorder? How do you deal with the seasons changing?  

Tags: , , , , , 1 Comment »