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Supporting Our Valued Adolescents: A place to learn, share your strength, be positive, and grow.

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TikTok as a Mental Health Resource?

April 4, 2023 in Social Media Guide

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TikTok is unavoidable these days. The content on the app varies widely and probably includes almost anything you can imagine. There are viral dance routines, comedy, people sharing interesting stories, a woman who packs cute lunches for her kids, and we think all of us have seen the man skateboarding to Fleetwood Mac while drinking cranberry juice.

But the platform has also become a place for learning. The #LearnOnTikTok initiative has brought about a new type of creator- an educator. While educational videos may be nothing new for the Internet, the delivery method of quick, short videos that make their way to someone’s For You Page certainly is. The content of these education videos also vary, but an emerging area is mental health and therapy.

While there is plenty of amateur advice, there are several doctors, psychologists, social workers, and other mental health professionals offering their expertise (for free!) to millions of people. Professionals are able to reach a large audience and often answer questions directly from viewers.

Opening up the conversation on such a popular platform gives the opportunity to break down the stigma around mental health. Because of the way the app chooses videos to show on the For You Page, users can see a video that has 10 million views or 10 views. This gives anyone the potential to go viral and promotes a sense of authenticity that is unique to the platform.

While TikTok can be a great resource and effective support does not need to come only from clinicians, it is important to understand that anybody can post on the app freely. If you are interested in this type of content, check out this article for some great information about mental health awareness creators on TikTok.

Do you have a TikTok? What kinds of videos show up on your For You Page? Have you learned anything on TikTok, especially about mental health?

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Managing Guilt Online

April 3, 2023 in Social Media Guide

It’s really easy to unintentionally hurt people’s feelings online. We may not even know we’re doing it, and it’s impossible to predict how people who follow us may respond, but everything online is going to cause some sort of reaction, no matter how big or small.

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Because of this, we may find ourselves worrying how people, whether specific people or people as a whole, are going to react to the kind of content we post. While thinking about how audiences will respond to social media posts is incredibly common, those with anxiety may experience this worry on another level. This is due to the tendency for those with anxiety to “mind read,” or basing their actions and emotions in response to how they think people are going to react to something they do that hasn’t even happened yet.

Mind-reading can thus lead to more intensive, particularly negative feelings as we go online and look at our profiles and see how we post, or what we plan to post. One of these feelings is guilt, where we may feel bad if we post something that might be taken as controversial, feel that it could be triggering to someone, or make them experience some level of FOMO if you post about hanging out with someone else, even if you don’t know them that well.

Image: Someone holding a phone with Facebook open asking “What is on your mind?”

If you do find yourself feeling guilty about potentially or after posting something, take the time to ask yourself if there’s anyone specific that you’re worried about upsetting and what your relationship is like with them. Do you talk to them often? Is this someone you care about? What is the item that you’re considering posting that is causing these guilty feelings? If it’s something you care a lot about, but think that it might upset people, you can consider adding trigger or content warnings. Even if the item has already been posted, there’s also nothing wrong with editing it, adding a follow-up post, or even going back to delete it if the guilt feels particularly heavy. 

Social media is always hit-or-miss in regards to how people react, including yourself to your own content. It’s important that your profile represents you, but remember that others can see it too, and if that’s going to affect how you post and feel, it’s important to keep these questions in mind.

Have you ever posted something that made you feel guilty after you posted it? What was it about? Do you think certain kinds of posts can cause more negative reactions than others?

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How Does Social Media Affect the Adolescent Brain?

March 30, 2023 in Social Media Guide

The short answer? There are a lot of ways that using technology and specifically social media affects your brain. After all, the brain is always working and responding to everything, and social media is no exception.

The adolescent brain is known for its plasticity. This means it changes, responds, and adapts quickly to its environment. Plasticity may be part of the significant increase of mental illnesses appearing during adolescence, including depression, anxiety, and eating disorders. The limbic system, or the part of the brain that processes rewards and emotion, goes through huge changes pretty early in puberty. The prefrontal cortex (the part of the brain that communicates with the limbic system and helps with decision making and executive function) is undeveloped and the reward system wins over executive function. Because of this, adolescents are much more likely to follow their emotions and immediately respond to them. Think of it as being more likely to “listen to your heart and not your head.”

There’s been a lot of focus on the limbic system and how adolescents respond to the notifications and responses they get on social media posts. Whenever they see a notification pop up on their phone about someone “liking” their post on any kind of site, this part of the brain lights up and gives the same response as if they see a person that they love or when they win money. Because of this pleasure and positive feeling, adolescents are more likely to want to use social media more in order to get the same response.

Social media sites are aware of this addictive response. Another way that social media affects the adolescent brain is the way that the brain responds to seeking content. Adolescents are likely to get excited about seeing posts that make them happy, are popular, or are specifically related to their interests. While they can seek that content themselves by searching it or following certain tags or accounts that include that content, it may not always show up for them. That’s why social media sites like Instagram have endless feeds, and there’s no such thing as reaching the “end” of a page. It’s like a slot machine: you keep scrolling and scrolling because you never know if you’re going to see something you like, and when you do, you get excited. So what do you do? Keep scrolling until that happens again.

Obviously, adolescents aren’t the only ones with a limbic system in their brain. This affects adults as well. But because adolescents get excited much quicker due to how early the limbic system develops, social media is a way for them to get that immediate reward, especially because it’s something that they can use at their fingertips. That feeling isn’t always going to be there though, and a negative reaction can occur, which can be heightened for adolescents who experience symptoms of mental illness.

Social media is a tricky game, and it can mess with our emotions. It can be difficult to avoid this or even remember this because it’s something that we’re constantly using, but it can help to be aware that it shouldn’t control how we feel.

Do you use social media as a coping mechanism? Do you find yourself endlessly scrolling? How do you feel when you get notifications, or when you check your phone and you don’t have any?

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Queer Adolescents of Color

March 29, 2023 in Educate Yourself, LINKS

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QPOC, an acronym standing for “queer people of color,” are minorities in several ways. Not only are they racial minorities, but they are also members of the LGBTQ+ community. This intersectionality – the ways that things like discrimination and disadvantages overlap if you belong to more than one marginalized group – can be difficult, especially during adolescence.

Not only are these adolescents figuring out where they belong in their community and how much they want to show of their race and culture (think of code-switching, for example), but they are also trying to figure out their sexuality. The way they view sexuality and queerness can also be affected by their culture’s views on the topic, which may make it harder for them to come to terms with. One recent example of this is the controversy associated with Kevin Hart and the Oscars: he lost the hosting job because of his homophobic tweets, and while Ellen DeGeneres, a white lesbian, interviewed him about the topic, black queer people responded about how the situation is much different for them.

Because the rates of mental illness in racial minorities, LGBTQ+ people, and adolescents are alarmingly high, it’s almost not surprising to see that that QPOC youth have a high risk of being diagnosed with a mental illness as well. Unfortunately, because of the issues that come with intersectionality, it can be even more difficult to access treatment for reasons such as the potential higher stigma against mental illness and therapy, and the process of deciding who they would feel comfortable coming out to. As a whole, QPOC are also at high risk for items such as substance abuse, trauma, suicidal intention, and poor relationships with adults, as well as the threat of rejection, discrimination, and violence.

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Fortunately, people are beginning to pay more attention to the needs of queer adolescents of color. Articles are discussing ways that clinicians from privileged spaces (i.e. white, cisgender, and straight) can keep their patients’ identities in mind and how to be mindful of a potentially drastic power dynamic, while others are giving attention to minority therapists and giving advice on how to find one. Groups and popular websites are creating spaces where queer youth of color can share their experiences and stories in order to let others know that they are not alone, as well as the forgotten histories of other QPOC. And of course, queer youths of color are making their voices known through social media.

Representation is also key in helping QPOC. Reports come out annually about how much minorities, such as women, POC, and LGBTQ+ people, are shown on TV shows and movies throughout that year. Most of these generally have an optimistic tone, but there doesn’t seem to be much reported about the overlap, such as lesbians of color. This is especially true for shows meant for tweens and teens, like the CW, where queer characters, especially women, are almost always white. Adolescents who identify as QPOC and watch shows that appeal to them are not likely to see themselves on screen, therefore making them feel even more invisible, as they may already have trouble fitting in with what is considered to be “normal” development patterns at adolescence.

If you are a QPOC, know someone who is one, or want to find out more resources, the National Queer and Trans Therapists of Color Network provides more information, including a directory of therapists who are QPOC, where you can learn more about how intersectionality affects them. 

Are you a QPOC? If you are one, how does your race, sexuality, and/or gender affect you? How do you think intersectionality, or belonging to more than one marginalized group, can affect one’s identity and mental health?

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Where Do LGBT+ Youth Look for Mental Health Support?

March 28, 2023 in Social Media Guide

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Although the internet is most likely the preferred method for pretty much anyone trying to learn more information, whether it be news stories, recipes, or advice from those who have gone through similar experiences, it’s particularly important for LGBT+ youths.

The Trevor Project released a new national report recently about LGBT+ youth mental health, and while some of the results they found, while upsetting, may not seem surprising (for example, more than half of LGBT+ youth experienced depressive symptoms in the past year, have faced discrimination, and felt that the recent political climate and COVID has negatively impacted their mental health or sense of self), they also included some information about how LGBT+ youth use social media.

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One of the ways that LGBT+  youth use social media is through a means of support for the above items. Online community is an important aspect for LGBT+ people on social media, since it gives them a place to talk to and be with others who understand what they’re going through and can provide advice, and it gives them a chance to explore their identity before they’re comfortable enough to come out to those they know in real life. Most LGBT+ youth reported that they had access to social media spaces that supported their identities: 69% said they used social media for LGBT+-affirming spaces, compared to 50% at school and 34% at home.

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And while major social media sites like Youtube and Facebook have been criticized – especially recently – for how they moderate LGBT+ harassment on their platforms, LGBT+-affirming spaces on social media can include finding information too. This could include watching Tiktoks or YouTube videos about gender transition or joining private groups to see how other LGBT+ youth cope with the mental health issues they may be going through and how it ties in with their identity.

There’s a comfort for people to look for information and help online in general, but for LGBT+ youth, this comfort also comes with the feeling of safety, without feeling like they have come out to those they know in real life in order to seek the treatment that they may need, especially if they aren’t sure how those people will react. Of course, it’s equally as important to consider your safety on social media too when looking for a community or for information, but there is also an anonymity tied to it that can make navigating your identity a little bit easier.

What sources have you used online to learn more about mental health? If you identify as queer, are there any that specifically talk about LGBT+ mental health?

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“Accidental Bullying” — Has This Ever Happened To You Or Someone You Know?

March 27, 2023 in Social Media Guide

Have you ever heard of “accidental bullying?” The term was coined by author Sue Scheff. It refers to a situation when someone unintentionally hurts another person’s feelings in a public way—for example, on social media. To learn more about accidental bullying, read Scheff’s article in HuffPost and watch the video below.

http://www.youtube.com/watch?v=97de0hsC7xI

“It was just a joke… But it’s not so funny anymore.” 

She thought the note he gave her was silly, and she shared it online with her friends and made fun of him in messages. And now her “joke” has ruined the young man’s reputation.

Have you ever been an accidental bully? or accidentally bullied someone else?  

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Deciding What Social Media Platforms May be Negatively Impacting You

March 16, 2023 in Social Media Guide

How many social media accounts do you have? A Pew research study found that about 75% of adults have more than one social media account. This number is likely to be pretty high in teens and adolescents who grew up with technology and social media.

Image: Man sitting outside on a ledge looking at his phone

Not all social media platforms are created equal, though. Some serve different purposes, like how some are likely to use Twitter for news and Instagram to share their creative photography. Despite these different purposes however, there’s been a lot of overlap now that these platforms share a lot of features and have a lot of users on them.

With that all being said, the aesthetics of the site, the people you follow, and how those people share and post content can affect you differently depending which one you’re on. For some, these different feelings might be obvious, but it’s likely that you’re unable to tell because of the sheer amount of accounts that you may be cycling through. After a while, using these sites may all blur together, which may also contribute to that overwhelming, stressful feeling you might get by spending a lot of time on social media.

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So if you are feeling overwhelmed by social media, or even if you feel like something is off and you’re mentally not feeling your best, it might help to apply some organization tips towards your phone, tablet, or computer. By spending a few minutes on the social media platforms you’re actively using, you can attempt to separate them and spend some time asking yourself questions about how each make you feel. You can write down these feelings about each platform, and afterwards take a few minutes to see which exactly are causing particular stronger negative emotions. You can ask yourself questions such as, “Why is this platform making me feel like this?” “Is this platform worth keeping?” “How can I improve my experience on this platform?”

Hopefully, by taking a step back and evaluating exactly which platforms are affecting you and why these platforms are doing so can give you some time to self-reflect and find ways to improve not just your social media experience, but your mood and mental health overall.

What are the social media platforms that you use the most frequently? Do you have more than one? Have you noticed if you feel differently depending on which one you’re on?

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Using Weighted Blankets to Stay Calm

March 13, 2023 in Be Positive

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It feels that there are a ton of products available recently to help your mental health, particularly with calming anxiety. Some use essential oils, or you may have heard of light lamps, and of course, the classic stress relief ball. 

Weighted blankets have started to become more popular recently. These products are a level up if you’re the type of person who finds comfort in burying yourself under the covers as a coping mechanism to calm down: they’re heavier versions of regular blankets ranging from 4 to 30 pounds specifically designed to help those with disorders just as anxiety, autism, and insomnia, with physicians recommending getting one that’s 10% of your body weight. The weight is evenly distributed and is meant to help “ground” the user – not in a way that traps them – but provides some sort of stability as they relax or sleep.

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The benefits of weighted blankets are mostly from people sharing anecdotes, or their personal stories about it, but some researchers have found that using a weighted blanket shows an increase in activity in people’s parasympathetic system (or the part of the nervous system that your body uses to rest and stay calm). Others have found that 78% of participants in their study preferred a weighted blankets as a calming mechanism and 63% reported lower anxiety. Users who have shared their experiences with weighted blankets include not just those experiencing anxiety, but PTSD as well, stating that it serves as a distraction for their brain.

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What’s important to keep in mind is that there hasn’t been as much research on the product and you should not use this if you have conditions such as sleep apnea or other sleep disorders, respiratory and/or circulation problems, or have a chronic health condition. Because of the weight and the material, weighted blankets can have a tendency to get too hot too, which may not be the best option during the summertime. It’s also not a cure-all: weighted blankets shouldn’t be used everyday nor as a substitute for therapy or medication.

If you have trouble sleeping at night due to anxiety or because of depression, need help coping help with anxiety or panic attacks, or just need something to help keep you calm when things get too overwhelming however, using a weighted blanket may be an option to consider.

Have you ever used a weighted blanket? How do you think they would be different than regular blankets? What other mechanisms have you used to relax and keep calm when you’re feeling overwhelmed?

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Navigating the Internet with Social Anxiety

February 28, 2023 in Social Media Guide

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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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Image: A camera lens, phone, coffee cup, and tablet on a white table

But then there’s social anxiety. Social anxiety takes this feeling and amplifies it, 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, judgment, and rejection when meeting others and taking part in activities can not only affect how those with social anxiety see themselves, but 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. Additionally, the more that an adolescent uses online games and spends time online gaming, the more likely they are 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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Image: Person playing a game on a desktop computer

There is also an association between social anxiety disorder and other mental illnesses, such as depression. Additionally, 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. 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. Delivering similar methods over the Internet and social media can feel less intensive and 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? Has any of this changed during quarantine?

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Knowing When to Disengage Online

February 13, 2023 in Social Media Guide

Now is a sensitive time more than ever. Current events are revealing the issues with the systems that have been in place in our society for not just the past few years, but for decades and centuries, and how these issues have been affecting certain groups more than others. The Internet and social media giving platforms to experts and those who have been affected have made it easier for them to educate and tell others why things are so difficult and how drastic the effects are for minority groups. You most likely have seen these kinds of posts on Instagram and twitter presented in colorful graphics with easy and simple to read text and pictures. 

Despite how well-presented these posts are though, taking in all this information can be a lot to handle. As a result, emotions can get very intense and high too. These emotions could depend on who you are: if you are someone from a marginalized group, you may find yourself triggered and getting understandably angry at the posts telling you things that you already know and live through. For those who are educating themselves and learning about these issues, you may find yourself feeling guilty for not knowing about it before, and unsure about how to acknowledge the privilege you have and your own problematic behaviors in the past. All of this doesn’t even consider the retaliating posts by trolls or those who either ignore or promote harmful behaviors at the expense of others. Seeing these can heighten emotions even further, most likely leading to anger and wanting to fight back.

Like we discussed with doomscrolling, it’s so easy to stay on your device when things are bad, and when they affect you directly, you may feel like you have to stay on because it concerns you. However, engaging with negative emotions isn’t just bad for your mental health at that moment, but can even affect how you feel and interact with others offline as these feelings linger. So how do you know when to put the device away, or at least change what app you’re on when these feelings occur?

We’ve given several tips already about asking yourself questions about your social media habits and how they make you feel, but during those moments when you can start feeling those intense emotions surface, asking these questions may not be the most accessible thing to do. If you’re itching to fight back to someone’s post or comment or feel yourself physically reacting with something like a clenched fist or chest, the quickest thing you can try doing is just closing the app. By either hitting control-W it on your computer or swiping it away on your phone, immediately withdrawing yourself from the situation can give you some sort of space to breathe. If you’re in a place that’s safe to do so, even just physically letting go of your phone or throwing it (gently) somewhere soft like your bed can get that immediate aggression out. Having accounts or apps that are positive and that make you feel good on hand can also help, and you can switch over to them as well. For example, Instagram allows you to bookmark posts to save in an archive that you can then organize – you could save things you enjoy looking at there and see those instead. 

Although things are constantly stressful now, it’s still possible to have some sort of control over just how stressful these things can make you. The way we engage and look at things online is just one step in doing that.

What kind of content have you been seeing online recently? Do you follow positive accounts on your social media platforms? What advice do you have for when you feel yourself getting upset or angry with things online?

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