SOVA Blog

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 »

by Moderator ★

photo of a person in a library reading a book. in the foreground there are books stacked so that there is an open circle framing the reader

Curling Up With a Good Book

November 17, 2023 in Be Positive

There are so many ways to get comfortable with a book and get lost in the words and stories that it contains. You can read in the car during a long journey, in between classes, at the dining table, your bed, the couch, the bath, and so on. There’s the classic physical books that can be compact and slim and easily carried in one hand, or so heavy that you can use it as a weight. E-books like Kindles or Nooks can hold hundreds upon thousands of stories in one small device, providing an endless selection in the palm of your hands. These e-book services are also available as apps, so if you already have a tablet, you can read them on there, or even on your phone.

Nowadays, many wonder if kids and adolescents even read for fun anymore, often citing social media and technology as the major factor. The question about youth reading habits is not new, however. For example, when the Harry Potter phenomenon was at its peak, many noticed that kids had an increased interest in reading, despite being more consumed with TVs at the time. Despite this, young adult novels are still being published (and often adapted into TV shows and movies).

Studies have shown that leisurely reading can have a positive effect on anxiety and stress. There are several ways that this happens; some psychologists believe that because reading is such an intensive activity that requires concentration, it can drown out distractions while also indulging you in a good story. These good stories can ease muscle tension and lower heart rates in as little as six minutes! In fact, reading can reduce stress up to 68%, having a greater effect than going for a walk or listening to music.

It’d be impossible to list the kinds of books that you can read, but there are so many genres and so many new releases that it can get pretty overwhelming to decide where to start. There’s always the New York Times bestseller list – and they even have a specific list for young adult hardcovers as well. You don’t need to stick to the most popular books though: ironically, social media websites like Goodreads and tumblr are great outlets to find books that match up with your interests. They usually have forums or blogs specifically for more diverse literature in both characters and authors too.

So when you find yourself having some free time, or simply want an escape when things begin to get too stressful, reading just the first chapter of a book, whether old or new, can have a tremendous effect.

Do you like to read? What kind of books are you drawn to? Do you have any recommendations? Let us know in the comments!

Tags: , , , , , 1 Comment »

by Moderator ★

Positivity During Thanksgiving

November 16, 2023 in Be Positive, LINKS

You’ve probably seen a lot of posts and ads about giving thanks, especially now that the Thanksgiving holiday is near. In general, this time of year is one meant to be filled with joy and positivity, sharing events with loved ones and making memories.

thanksgiving-3719249_1920

It can be difficult to have these feelings however, especially with mental illness. This in addition to the stressors that can pop up during the season, particularly if your relationship with family members can be tense, finances can be an issue, or social anxiety spikes with the increase of shopping crowds and relatives (and not to mention feeling conflicted about the history of the holiday too). While it’s meant to be celebrated, it’s hard for some to be positive during this time of year, especially if they feel like they need to meet these exciting, celebratory expectations.

Positivity is an individual feeling, and can still be experienced, but just in different ways. If you find yourself having a hard time experiencing Thanksgiving the way it’s “meant” to be celebrated, you can still find ways to enjoy the break for yourself. For example, NAMI has a few simple strategies specifically for staying positive for Thanksgiving. These include thinking about personal things that you’re grateful for, volunteering and incorporating self-care.

There are other ways to find ways to cope with mental illness and negativity during the week too. Sometimes all you need is those few days off to recharge, whether it be meeting up with old friends or catching up on a show. If you’re able to, now’s the perfect time for some retail therapy, or maybe you find cooking and baking to be therapeutic (whether it’s to help with Thanksgiving dinner or to have it just for yourself).

If you’re still looking and want to seek for more advice about dealing with these feelings over the week, Healthy Place has a page specifically about the topic, with different linked articles relating to different issues. Ultimately, you can enjoy Thanksgiving and celebrate it – you get some days off from school and there’s a chance of good food in some way – but there are other ways to find enjoyment in your own way too.

What are you doing for Thanksgiving? Do you think it can be difficult to be happy during the season? What do you to to relax over the break?

Tags: , , , , 1 Comment »

by Moderator ★

photo of a person in a red shirt that says volunteer in white text. person is taking a photograph of other people in the background

Giving Back

November 13, 2023 in LINKS

There are going to be a lot of chances to reflect and give back now that the holiday season is in full swing. This doesn’t only include Thanksgiving during November, but other holidays such as Veterans’ Day here and Remembrance Day in places like Great Britain, Canada, and Australia. While reflecting and giving back can be done on a very personal level, such as evaluating how the past year has gone and what can change in the upcoming new year, or participating in local food and gift drives at school or work.

There are going to be plenty of options and organizations to donate to (some more popular and available than others), and it can get pretty overwhelming to decide which ones to choose (of course, if being able to donate is something you can do). Each organization is different, and everyone has issues that are more personal to them and have respective charities that they’re drawn to, but if you still want some options to consider, we’ve listed a few mental health organizations below. You can directly donate, buy merchandise where the proceeds go to the group, find volunteer opportunities, or even just share the resources on social media to get the word out.

What are you doing for the holiday season? What issues and matters are meaningful to you? How do you think you can help give back besides donating?

Tags: , , , 1 Comment »

by Moderator ★

Ways to Stay Focused

November 6, 2023 in LINKS

It can be incredibly difficult to concentrate on something for a long period of time, especially when it comes to the more mundane and boring things, like chores, homework, or cleaning out your closet like you swear you were going to do when the weather started to change but has only become an even bigger pile of clothes.

Having a mental illness doesn’t help either, as it can play a factor in disrupting your work performance. This doesn’t just include ADHD, but anxiety and depression also have a relationship with difficulty concentrating on tasks. There are a variety of reasons, since mental illnesses all affect people differently, but things such as worrying about doing a good job and your mind struggling to even think about the assignment at hand when it’s hard to function in general are a couple of examples.

The Internet, as usual, can try to help with its endless resources. At the very least, there are apps and websites that can help block electronic distractions so you can focus on what needs to be done. While these aren’t the only ways to help with concentrating, especially since they are limited to blocking out websites and other apps, these are still options that can maybe make finishing that essay a little bit easier.

dictionary-1149723_1920

Self-Control While it can seem a little intimidating at first (the icon is a skull, for example), Self-control has you make a list of specific websites that you want to blacklist, such as social media websites, and once you set a time limit, you can’t access any of them until the timer runs out. It doesn’t block other websites, however, so if you need to do research or Google something, you can still access them. Don’t try and restart your computer to access the blocked sites though, because you still won’t be able to access them.

Focus Writer are for those who don’t need to use anything else on their computer, and just need to write. Here, you also set a timer, and your screen becomes nothing but the document (with a customizable background), so you’re forced to look at it and nothing else on your computer.

Flipped takes things to more of an extreme, as it was created to help people break any bad habits that they have with their phone. It can still be helpful on a lower level, however, since it also gives you the ability to control how much time you need to spend away from your phone and its distractions. Just like Self-control, the main catch is that the apps you choose to block will absolutely stay blocked, even if you try to restart your phone.

Do you have any tips on how to concentrate on important tasks? What do you do to stay focused? Let us know below!

Tags: , , , , , 1 Comment »