SOVA

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

SOVA Blog

by Moderator ★

What is Doomscrolling?

February 2, 2023 in Social Media Guide

Let’s admit it. It’s so easy to get sucked into our devices and the social media apps inside of them. Even if you feel like you’re not directly interacting with anyone and just refreshing, there’s something about these apps that can make three hours feel like three minutes, despite doing nothing.

Image: Media on phone and tablet showing news about COVID-19

This addicting feeling of constantly refreshing and going to the same pages again and again can already affect us negatively, but if there’s a dominant news story or event that’s on everyone’s timelines, feeds, and pages, it’s not just easier to cycle through these apps, but the effects of it on us mentally can be even more severe. If we’re constantly seeing (and seeking) updates to negative news stories and people’s reactions and inputs on them in particular, we can get physically exhausted and our already heightened emotions of anxiety can get even higher.

Yet we can’t stop scrolling. Why is that the case?

Recently, COVID-19 and its effects on, well, everything, had dictionaries officially coining the term doomscrolling (or doomsurfing, whichever you prefer). It describes our need to continue to scroll and look up information about bad events, even if they make us feel bad in turn. We do so not only because we want to keep up to date on any new information coming out, but because our brains are more inclined to focus on and are more likely to get sucked into bad news instead of good news. Additionally, in a different take on FOMO, we stay on our devices and doomscroll because we’re afraid of missing what could be some sort of pivotal update.

Image: Person sitting alone on their phone

As the name suggests, however, doomscrolling isn’t great for our mental health. Because we already know about the bad event, we may already be feeling nervous, anxious, and even depressed. Continuing to engage with this bad news can send us downspiraling, especially for those who are prone to showing symptoms of mental illnesses such as depression and anxiety. We may be more inclined to believe conspiracy theories, or engage with incorrect and potentially dangerous information because we’re getting exposed to it and want something potentially positive to cling onto.

But social media is already hard to escape, especially during social distancing, and especially when we’re in the midst of a multitude of historical events, so how can you stop doomscrolling? Besides setting specific times to visit your preferred social media platforms, ask yourself about the people and the news organizations you follow and how much you trust them. 

Doomscrolling is incredibly easy to fall into, but with some work, it isn’t hard to escape out of it either.

Have you ever doomscrolled? Why do you think it’s so easy to get stuck doomscrolling? How do you tell yourself to get off of social media when there’s bad or depressing news happening?

Tags: , , , , , 3 Comments »

by Moderator ★

grey background with 5 of the letter "Z" arcing up into the middle from the left corner

The Benefit of Naps

January 31, 2023 in Educate Yourself

You may have heard about the danger of depression naps before. However, this isn’t to imply that all naps are bad for you – in fact, they’re incredibly beneficial!

At first, naps can seem like a waste of time if you’re incredibly busy and are seen as a sign of laziness. They may also seem like the only thing your body and mind can do if you’re experiencing a depressive episode and don’t have the strength or motivation to do anything else. Naps are usually seen in a negative light for these reasons if you aren’t a child, despite the fact that they can help you become more alert, improves memory and creative thinking, and can improve your mood. 

This is partly because we’re told that we need to take advantage of as many things in 24 hours (clubs, homework, classes, socializing) as possible and that any “wasted time” like sleeping takes away from work. It also doesn’t help that adolescents are more vulnerable to sleep disruption (one reason being from the anxiety that comes with the many things they’re expected to accomplish) and shouldn’t be going to school as early as they do (experts have been pushing high schools to delay start times, for example). 

Overall, adolescents are not getting the amount of sleep that they should, and not giving yourself the time for that break and mental rest can ultimately lead to burnout, which can then lead to more depressive symptoms, like those dangerous and long depression naps.

This time of year might be a good time to start incorporating naps. The sun is starting to set earlier and may make you tired when it gets dark, but taking a quick nap can refresh you so that you can stick to your regular sleep schedule. For those who are dealing with the burden and accompanying anxiety that may come with exams and finals, taking a break by taking a nap can have you shut off your brain for a while to give it a quick recharge. 

Of course, it can be really easy and tempting to keep your eyes closed for “five more minutes.” There are a few guides and tips online to help make sure you stick to your schedule, but consider the following:

Time and schedule naps:

Just like any other habit, napping should have some consistency. Everyone’s daily routine changes and no one’s is the same, but if you can find a period of time that you feel would be good for your child to squeeze a few minutes in, their body will start to associate it as a “recharge” time. They shouldn’t be too late in the day or too long either – most places suggest somewhere between 10-30 minutes.

Do NOT sleep in your bed

Even though this is a place where you’re meant to sleep, your body associates it with long periods of rest. If you nap here, you’ll likely find yourself sleeping for hours instead of a few minutes.

Plan the space accordingly

While you want to be comfortable, you don’t want the space to be cozy to the point that you never want to get out – you’re only there for a brief period of time after all. Make sure the space is dark, but cool, and use a lighter blanket as opposed to an entire comforter. 

Keep your phone away

It can take a bit before you eventually fall asleep for your nap, and can therefore be tempting to go on your phone. Also, once your alarm goes off, having your phone next to you makes hitting the snooze button that much easier. Keeping your phone away (and on “do not disturb” to avoid notifications!) will force you to get up to turn off the alarm. If you have a smartwatch, try putting your alarm on there instead.

Ultimately, naps are a good thing, but it also (ironically) includes some hard work to make sure you’re taking them in a healthy way. You know your own mind and body the best, and it’s up to you to determine if they’re helpful to you, how much you need them, and when to tell that they’re becoming an issue and a sign of burnout and depression. That being said, getting that extra (or even missing) rest can be a pleasant and mood-boosting habit you can incorporate in your routine!

Do you take naps? What do you think of them? How would you differentiate depression naps and regular naps?

Tags: , , , , 4 Comments »

by Moderator ★

black profile of a person facing to the right. There is a blue circle around profile and a black background for the picture.

Being Only Human

January 30, 2023 in Be Positive

Almost anything can affect us negatively. Pretty much anything can affect us to an extreme degree, even if we don’t expect it to. It can be the major, like aspects of a relationship (friend, family, romantic, or others) that hurt you, to what feels like the minor, like unpredictable changes in routine. 

Over the years, you may have been able to pinpoint exactly what it is that triggers or upsets you, have likely developed some sort of skill to help you manage the negative emotions tied to that instance. If your sibling makes fun of you, you may have learned to laugh it off and play along instead of letting it get to you. If you take unexpected changes in your routine really poorly, you may have come up with ways to adjust and become more flexible. 

However, sometimes you may find yourself reacting the way you used to before developing these coping mechanisms, and that can lead to a whole other level of bad feelings.

Let’s take a bad grade, for example. Say you didn’t do well on a paper, and you find yourself experiencing depressive symptoms, and overall just feeling really bad about yourself. You find yourself blaming yourself for not starting earlier, or not doing one more read-through before submitting, or get upset at yourself for messing up in a class that otherwise has gone well for you.

And when these self-blaming thoughts begin to happen, you then find yourself getting angry at yourself too. This isn’t the first bad grade that you’ve gotten, so why are you taking it so hard now? You’ve taken other bad grades really well before, and know that you’ll survive this one too, so why are you experiencing these feelings that you know are tied to your depression or anxiety? It’s easy to slip into these thoughts that you’re no longer good at your coping mechanisms or all the growth that you’ve made to combat these negative things in your life is all of a sudden going away.

In these instances, it’s important to remember that bad feelings and getting upset about things that you thought you’ve grown past are just natural feelings that occur. Growth is not a linear line, and there’s never truly an end goal where you’re cured and never going to feel those bad emotions again. Life – and the progress that you make in it – is more like a scribble than a line. Even if you feel like you’ve built a tough exterior and don’t let the negatives phase you doesn’t mean you’re completely immune to them, because ultimately, you’re a human who feels human emotions. 

What was something that bothered you a lot when you were younger that doesn’t anymore? Was there an instance where it occurred again and you ended up getting upset about it like you did when you were younger? How did you react to that?

Tags: , , , 4 Comments »

by Moderator ★

Beige background with art of three (3) black people. The center person has white text over the face that says Black Lives Matter. Below, in brown text the phrase Black Mental Health Matters in all capital letters

Mental Health Resources for Black Youth

January 27, 2023 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.

angelo-moleele-725358-unsplash

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.

sound-2170379_1280

Fireflies Unite T-Kea – the woman named in the podcast’s full title of Fireflies Unite Podcast with Kea – created episodes regularly from 2018 until March of 2021. While the podcast has ended, T-Kea leaves the episodes live with hopes that it will continue to erase the mental health stigma and provide resources. The mission of the podcast is to bring light into darkness (just like the fireflies) and encourage black people to seek treatment. We want to show that mental illness does not have “a look”; it includes everyday high-functioning people. The podcast is also designed for people to see how everyday decisions impact their mental health and overall wellness such as finances, relationships, and nutrition. For more information about T-Kea, please visit www.t-keablackman.com.

instagram-3814083_1280

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 part of a minoritized group, do you find that resources that are more specifically tailored for you to be more helpful?

Tags: , , , Comments Off on Mental Health Resources for Black Youth

by Moderator ★

Street art on brick. Art is of a hand with white skin holding a phone. The hand has a silver ring on the ring finger and is wearing a dark yellow sweater. Over the phone is a red message box with a heart and the number 1.

Likes, Comments, & Shares – Social Currency

January 26, 2023 in Social Media Guide

Image: A hand holding a phone with a like notification painted on the wall above it.

http://millennialceo.com/influence-social-currency/

Social media has connected the world unlike anything else ever has.  You can keep in contact with friends and family with ease as while as share individual experiences with the world.  Social media has undeniably changed how we all interact with one another, but can it also lead to negative outcomes?

Social media is often times used as a stage to compare your individual life with others.  Likes, comments, and shares can become an unhealthy form of social currency. Social currency is defined by Wikipedia as “shared information that encourages further social encounters”. Comparing your life to others can lead to feelings of isolation, jealousy, or the dreaded fear of missing out (FOMO).  In some cases, mental health issues can be associated with social comparison.

Looking at social networking sites as a collection of your memories and using it in a nostalgic way is a healthier use of this platform. Instagram has recently offered a way to hide like counts on users’ posts in an effort to transform Instagram into a place where users can focus on the media they share – not the number of likes that their posts get.

Instead of using social media as a place of constant comparison, try viewing it as an online scrapbook to look back and remember all the amazing things you have experienced with those you love and care for.

Read more about this in an article called Me, Myselfie, and I: The psychological Impact of Social Media Activity by Hannah Schacter

What are some ways that you use social media as social currency? If you use Instagram, would you consider turning off your likes?

Tags: , , , , , Comments Off on Likes, Comments, & Shares – Social Currency

by Moderator ★

This is a photo of a mirror reflecting white clouds and a blue sky.

A gentle reminder of empathy.

January 19, 2023 in Educate Yourself

Sometimes we share with folks our struggles and pain.  In response, sometimes we get the shoulder we need to cry on, sometimes we get the understanding nod, sometimes we get the dreaded statements that start with “At least…”

Having feelings downplayed or dismissed can be a crushing feeling.  Oftentimes, people don’t even realize that they’re doing it or grasp the impact it can have.

Here is a short and sweet animation about the difference between “sympathy” and “empathy.”  It can serve as a playful yet sincere reminder for those in your social circles on how to interact with others who are sharing tough stuff.

Have you ever opened up to someone only to have them “find the silver lining?”  How did you handle this situation?  Did this video hit home with you?

2 Comments »

by Moderator ★

neon lights spell out "this must be the place". Background is geometric art. Art is red, aqua, and a dusty pink.

Finding a Therapist Who Relates to You

January 12, 2023 in LINKS

The mental health profession, unfortunately, lacks diversity. The American Psychological Association found that 86% of practitioners are white, with other races making up less than 5% each. In a nation that continues to not just get more diverse, but is also becoming more open in talking about mental health, it’s important for people of color to not just find, but have access to therapists who look like them (you can read more about the topic here).

Do you identify as a minority? Do you consider your identity when looking, or when you were looking for a therapist? How do you think having a therapist who relates to your experiences can help you?

Tags: , , , , 4 Comments »

by Moderator ★

white background with an orange circle. A white, stylized microphone is in the center.

The Hunt for Podcasts

January 6, 2023 in LINKS

microphone

Podcasts have boosted in popularity in recent years. Pretty much anyone can start one, about any topic, and talk for as long as they want about it, with a few tangents and distractions here and there. This popularity and accessibility, while convenient, can also feel overwhelming with the sheer number of podcasts available per the infinite number of topics.

You can usually find out what kind of podcasts to listen to through word of mouth and Best Of lists online (and now that it’s the end of the year, these lists are everywhere). There are even lists on the best podcasts for whatever topic that you’re interested in: you can check these lists out if you’re interested in mental health podcasts in particular, for example. Or, if you want to use podcasts for a distraction and want to use humor as a coping mechanism, there are lists for comedy podcasts too.

Sometimes, it can feel like you’re still missing out on so many more podcasts that are available, especially since the same podcasts can tend to appear on these kinds of lists. Of course, popular podcasts will be brought up and discussed more, but it can inspire you to listen to similar ones, yet have no idea where to start.

Luckily, there are search engines for situations just like these. Sites like Listen Notes is like the podcast version of google: just search whatever topic that you’re interested in, or keywords about that one podcast your friend mentioned that you forgot the name of, and you’ll be given immediate results. The site tells you what kind of platforms the podcast is available on (iTunes and the podcast’s website, for example), and has a section for all those curated lists on other sites so you can access all the recommendations in one place. You can see what podcasts are trending, filter based off of the country they’re available in, or go on a deep dive in the podcast categories that they have.

And because this is the Internet, you can always take a quick Buzzfeed quiz to see which podcast you can listen to as well.

Do you like podcasts? Are you interested in listening to podcasts? Where do you go when you want to find out what podcast to listen to?

Tags: , , 2 Comments »

by Moderator ★

White background with white 3D art of a person. Behind the person is a large, red question mark

How to Tell Whether a Website is Trustworthy

December 22, 2022 in Social Media Guide

Sometimes it can be hard to figure out what information on social media sites comes from reliable and credible sources.  Just because something sounds true does not mean it is. Here are some tips on how to decide whether a site is trustworthy before you share it with others, use that information to learn more about a topic, or apply health advice to yourself.

  • Academic journals (for example, Journal of Adolescent Health) that feature respected authors who are well known in their specific fields.
  • Links to websites of established institutions, such as Mayo Clinic, Department of Justice, and universities and their affiliated organizations.
  • Materials published in the last 10 years (when more recent information is available)—anything older than that is probably outdated and less reliable.
  • Byline: Is the article written by a real person? Google the author’s name and sometimes you find out that the author doesn’t really exist.
  • Check the date: Sometimes websites will recycle an old story by pasting a new headline on it, but if you search on the subject, you’ll find that it’s an old story—and unreliable because it’s not recent.
  • Is it real satire? Satire is a type of writing that uses exaggeration and humor to expose people’s vices, and it’s usually clearly labeled as such. But some people don’t get the joke, and they repost satirical articles as credible information.
  • Is the site’s mission clear? You should be able to see a clear idea of who the site’s audience is, an informative and unbiased mission, and signs that the information is regularly updated.
  • Look for websites ending in .edu, .gov or .org (For example, https://www.healthykids.org). Sites that end in .com are more “commercial.”
  • Finally, rely on the fact-checkers. There are some well-known fact-checking sites whose mission is to debunk false information. Two of the most well known are Snopes and FactCheck.

(Source: FactCheck.org.)

How do you decide which online outlets to trust? Do you have any other helpful hints? Where do you get your information about mental health?

Tags: , , 8 Comments »

by Moderator ★

A video controller is centered in a circle split into two halfs of light blue and dark blue

Video Games about Mental Health

December 21, 2022 in LINKS

More often than not, people have a negative view of video games and its relationship with mental health. Video games are often associated with addiction and seen as a poor coping mechanism. Those who play violent video games tend to be more likely to show depressive symptoms too.

You’re also not very likely to associate the games themselves as a way to learn about mental health. However, there have been more games released lately that want to tackle stigma and normalize discussions about mental health. These could be characters who are coping with their mental health issues, or the game itself uses mental health as a narrative tool. This article highlights a few games that have a focus on mental health, including Sea of Solitude and Stardew Valley. We hope that this article can give you some inspiration for some games if you’re curious about video games, already play them, or just want to see what other outlets are out there for both coping and learning.

Do you play video games? Are there any you found that talk about mental health and illness in any way?

Tags: , , 3 Comments »