SOVA Blog

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Somatization

March 25, 2022 in LINKS

Have you ever experienced an upset stomach, a tight chest, clammy hands, or any other physical reaction when you’re stressed or depressed? The mind and body have an incredibly strong connection, and when you’re feeling an overwhelming amount of emotion, your brain can process it as being in danger even if the situation isn’t life-threatening. This initiates and is referred to as the fight-flight-freeze response.

Somatization is the way your body reacts to what it thinks is danger, even though nothing seems to be physically wrong with you. The video below, produced by the Kelty Mental Health Resource Center in British Columbia, Canada, explains this in more detail. Reading about the science behind it can be a little overwhelming, especially how the nervous system is divided into the sympathetic and parasympathetic nervous system, but the 7-minute video breaks it down with cute animations and animals to keep you entertained.

The video shows different situations where people can experience somatization: pressure from an upcoming test or game and the feeling of rejection from people you care about. While these aren’t places where things are necessarily life-threatening, they can have an intense effect on you, especially if these are things that cause you stress or that are particularly emotional about. This intensity is what makes your brain see these situations as dangerous to you, and your body reacts accordingly.

View this video to learn more about somatization:

Do you experience physical reactions when you’re feeling upset or depressed? What reactions are they? What do you do to help in these instances, if anything?

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Journaling: What it is, Why it helps, and How to start

March 15, 2022 in Educate Yourself

Journaling is a powerful mental health tool that you may want to consider trying (or may already be doing!). Journaling refers to the act of using pen and paper to put words to what you think and feel. Its positive benefits—such as helping with stress, anxiety, and depression—lie in the cathartic or therapeutic process of allowing self-expression in a safe, private space. 

Often just those things that cause stress, anxiety, and depression do so because they remain unnamed and taboo within us, left to grow and wreak havoc on our mental health. Consider the stress you may feel due to an upcoming exam, the anxiety at meeting new people, or even the depression you may feel for no good reason—you just feel “stuck” and sad. The simple act of naming these feelings and exploring them while journaling can reduce their underlying threat and power, leading to a sense of release. 

Journaling also paves the way for personal insight and growth. You may use your journal to keep track of your thoughts and feelings—how they change over time in positive or negative ways. Being aware of these patterns can lead to the ability to change them. For example, if something makes you particularly anxious (such as meeting new people), you may find that, the more you journal, the more you understand what is causing the anxiety and what may help you be less anxious. You may realize, for instance, that before you meet new people you experience negative thoughts about yourself, and you may work to release or replace these with more positive thoughts in the future. 

Because journaling may seem daunting and cause stress in and of itself for beginners, here are some tips to begin journaling: 

  • Follow no rules—Your journal does not have to be a certain way, and it does not have to follow any particular format. Do not try to journal, just write whatever comes to mind, whatever feels right. Give yourself the space that you need to do this. 
  • Consider starting points—What have you been feeling lately? Is something upsetting you? Is something going well? Would you like something to change? Simple prompts like these are excellent starting points to begin journaling. 
  • Be consistent—It may take time and exploration to see what works for you and to experience the positive effects of journaling. Don’t let the stress you may feel at starting to journal (which could be a good starting point!) prevent you from continuing to journal! 

Self-exploration and expression are powerful means by which we understand and transform ourselves into who we would like to be. Journaling is especially useful in this regard and is often enjoyed for its therapeutic effects. 

Have you ever tried journaling? Are you interested in journaling? If you journal already, do you have any journaling tips—what works for you? What positive effects do you think you could experience from journaling? Comment below!

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Advocate for Yourself

March 10, 2022 in Educate Yourself

It can be difficult to speak up for what we need, whether in our personal or professional lives.  Saying “no” can feel scary, and yet it can make a huge difference in setting good boundaries. If we don’t advocate for ourselves, or are passive, we run the risk of not having our needs met and not being listened to. This can lead us to feeling stressed and upset and can even lower our self-esteem. Aggressively asking for something can also be off-putting and set us back. 

There are several different ways to effectively advocate for your needs, such as using assertive communication and setting healthy boundaries. Below are a few options for practicing these. 

Assertive Communication

  • I statements
    • I statements look like: “I feel___ when___”
  • For the blanks, try filling it with I feel emotion word when explanation. For the explanation, explain how the actions of others affected you
  • I statements can help avoid blaming others while speaking up for what you want.
  • Reflective listening
    • When having a discussion, reflect/repeat back some of what others are saying to show that you are listening and processing. You can say “I hear that ___” or “It sounds like you feel_____”
    • Steer clear of just repeating back everything you hear, also known as parroting, as it can cause frustration. Attempt to switch up your language when reflecting. 

Set Healthy Boundaries

  • Personal boundaries are the rules and limits we set for ourselves in our different relationships. 
  • Healthy boundaries involve balance. It means saying no when you want to while also allowing yourself to be open to connection with those you are comfortable with. 
  • Healthy boundaries also mean honoring your own values and knowing how to communicate your needs.
  • Healthy boundaries also mean accepting when other’s say no to you!

Sometimes people may react intensely when you set your own boundaries and advocate for yourself, and that’s okay. Remember that others’ reactions to setting your own boundaries are not your responsibility and that saying no can be an act of self-love. 

How do you advocate for yourself? What does assertive communication look like for you?

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Untwist Your Thinking

March 10, 2022 in Educate Yourself

Cognitive Behavioral Therapy (CBT) helps us notice our negative thought patterns, also known as cognitive distortions. After we are aware of these patterns, what happens next?

UnTwist your Thinking is a helpful CBT tool for challenging these negative thoughts. There are several different ways to “untwist” these negative thoughts. Here are a few helpful examples and tips.

Cost-Benefit Analysis: List the pros and cons of a negative feeling, thought, belief, or behavior. What are the costs of these negative feelings, thoughts, beliefs, or behavior? What are the benefits? How do these help you or how do they bring you down? Feel free to write it down and compare the costs and benefits.

Here is an example: 

  • Feeling: feeling angry when your coffee order is running late
  • Thought: thinking “No matter how hard I try, I seem to make mistakes”
  • Belief: I must always be perfect
  • Behavior: unable to get out of bed when depressed

Reattribution: Instead of blaming yourself for a problem, think about all the factors that may have led up to it. Focus on solving the problem instead of draining your energy blaming yourself and feeling guilty. Think about “What are other reasons why this might have happened?”.

Here is an example: Let’s say you failed a test. Instead of thinking: “I am the worst, I failed this test because I’m stupid” or “It’s all my fault” try “What are other reasons why I may have failed the test? Was it lack of sleep the night before and not eating breakfast? Was the test especially difficult for everyone? Are there any other study techniques I can try for next time?”

Double Standard Technique: Talk to yourself in the same kind way you might talk to an upset friend. Ask yourself: “Would I say such harsh things to a friend with a similar problem? If not, why not? What would I say to them?”

Examine the Evidence: Feelings are not always fact, as much as they may seem to be. Instead of assuming that your negative thought is true, look at the evidence for it. Try: “What are the facts? What do they show?”

Define Terms: Sometimes we call ourselves hurtful things such as “stupid”, “a loser,” or “a failure”. Think to yourself what you mean by these labels. You may be surprised when you find that there is no such thing!

The Semantic Method: Switch out words with ones that are less emotionally loaded or heavy. Instead of telling yourself “I shouldn’t have made that mistake” try “I would have liked if I hadn’t made that mistake, and I can learn from it”.

Have you ever used these techniques? What helps you most with challenging negative thoughts?

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Understanding our Strengths

March 9, 2022 in Educate Yourself

When we are feeling low, we can easily forget our strengths. We can grow so used to our positive qualities that we stop acknowledging them. Reminding ourselves of our strengths can help improve our self-esteem, boost our mood, and even remind us of ways to push through rough times.

So what are “strengths”? Strengths can mean a variety of things that we may not expect. They can be our personal attributes (like compassionate, thoughtful), our connections (valuable friendships or relationships), or even the resources we have within our reach. 

There are some questions we can ask ourselves to get us thinking about the traits we carry. Try journaling some responses to these questions to explore your own strengths!

  • What are things I’m good at?
  • What are compliments I’ve received?
  • What do I like about my appearance?
  • How have I helped others?
  • What are some things that make me unique?
  • What are challenges I’ve overcome?
  • What or who are some things I value most?

Once you get a list of your diverse strengths, try to think of how these have helped you in different situations. Some example questions include:

  • How have my strengths helped me in my relationships? How can I use my strengths to help in my relationships?
  • How have my strengths helped me in school/work? How can I use one or two of my strengths to help me in these areas?
  • What was a specific time that my strengths brought me joy, satisfaction, or inner peace?

What are some of your favorite strengths? What are some ways you have used your strengths? How might thinking about strengths help you in your day-to-day life?

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Thought Stopping

March 9, 2022 in Educate Yourself

Thought stopping is a skill that can be used to interrupt negative and anxious thoughts. The idea behind thought stopping is that we can replace our negative thoughts or worry thoughts with thoughts that are more neutral, or maybe even positive.

To use thought stopping, you first need to identify negative thoughts. Maybe you are worrying about your grade on an exam you took this morning. Maybe you are ruminating about a disagreement with a friend. Maybe you are wrapped up in negative thoughts about yourself or your appearance. Once you recognize these thoughts, use some kind of cue to stop them. Some examples of cues you can use are saying “stop,” snapping a rubber band on your wrist, or getting up and walking around. Once you have interrupted your negative thought, you can try replacing it with an alternative thought that is more neutral or positive. Some ways to do this are by reframing the thought (i.e., reframing “I can’t do this” to “this task is really difficult, but I have done hard things before”) or replacing the thought with positive self-talk (i.e., “I am proud of myself for working hard and trying my best”).

Thought stopping is not only a good way to interrupt negative thoughts, but it can also help you feel more in control of your thoughts and feelings.

While thought stopping can be helpful for many people, it does not work for everyone. For some people, actively trying to stop thoughts might cause your negative thoughts to rebound and come back even stronger than before. For others, it can create a sense of shame surrounding your negative thoughts. For people with severe intrusive thoughts, simply trying to stop the thoughts may not work at all. All of this is to say that coping skills are not one-size-fits-all, and that something that works for one person may not work for another. Try to keep this in mind if you choose to give thought stopping a try!

Do you use thought stopping? Will you give it a try? What are some other ways that you shut down negative thinking? Comment down below!

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Decatastrophizing

March 8, 2022 in Educate Yourself

Cognitive distortions describe patterns of thinking that skew from the reality of a situation in a negative way. We have talked about different types of cognitive distortions as well as the importance of challenging them before. Although commonly experienced, cognitive distortions stretched to their extremes contribute to psychopathology. 

One form of cognitive distortion is catastrophizing. Catastrophizing occurs when small problems or concerns are made massive and fully believed. For example, you may have done worse on an exam than you hoped, and you now think that the semester is ruined and you’re a failure. Another example is if your friend didn’t text you back, and now you think they hate you and you’re worthless. The key with catastrophizing (and most cognitive distortions) is that small, often ambiguous problems are stretched to their worst extremes, believed in, and wreak havoc on our mental health. 

Fortunately, we can stop catastrophizing in its tracks by asking ourselves some self-reflecting questions and challenging our skewed beliefs about what is happening in our lives. This paves the way for a more accurate, and less distressing, perception of reality. 

As part of cognitive behavioral therapy (CBT), you may work on decatastrophizing in the following ways. 

First, you want to ask yourself what you are worried about.

We can use the exam example above: you did worse than you hoped you would do, and you feel like the semester is ruined and you’re a failure. This is what you’re worried about. 

Next, consider the validity of this concern—is it true?

You want to look for supporting evidence here. This is not a matter of distorted worries and beliefs, but what’s actually happening. Did you do worse than you hoped, but still okay overall? How are your other classes going? Do you understand the material, or need help with it? Asking reality-probing questions like these cuts through our worries and reaches the truth of the matter. It is likely that doing worse on an exam once or even twice does not mean that your whole existence is a failure. 

Next, try a thought experiment

If looking for the evidence behind your skewed beliefs doesn’t suffice, you may do a thought experiment: your worry comes true, what’s the worst that could happen? Maybe you fail all your classes, waste a lot of money in college, and disappoint your family. Here you are indulging in the worst of your worries to see where they ultimately take you, and it’s often negative and distressing. Thought experiments like these help you to clarify your distorted thinking and see the negative and skewed outcomes of it.

Think about what happens if your worries come true

After considering the worst that could happen, consider what is most likely to happen if your worries came true. This helps bring you back to reality. It is more likely that doing worse on one exam does not mean that everything is going downhill. You will likely have multiple chances to redeem yourself, plenty of help to succeed, and people who care about your success no matter what happens. 

Finally, think of the chances that you’ll be okay, even if your worries come true

As a final way to cut through your catastrophizing anxiety, you may consider the chances that you’ll be okay if your worries came true. After doing poorly on an exam, you may think immediately that your world is ending. Maybe in a week you will still feel awful. But what about in a month? Or a year? Or five years? A lot can happen in that time and doing poorly on one exam will likely be irrelevant by then. You will likely find that, in time, you will be quite okay despite how badly you feel right now. 

Catastrophizing is a cognitive distortion that can cause a lot of trouble in our lives. It is vital to untwist our thinking to find greater peace in our minds. By questioning our thoughts and beliefs in the ways mentioned above, we will be less controlled by cognitive distortions and freer to be more fully ourselves despite temporary situations. 

What are your thoughts about catastrophizing and decatastrophizing? Can you think of other examples of catastrophizing and how you might challenge the cognitive distortion? Why is it important to question our thoughts and beliefs?

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A TIPP for Distress Tolerance

March 7, 2022 in Educate Yourself

Do you ever find yourself becoming overwhelmed with strong emotions and not knowing how to cope? TIPP skills are a great Dialectical Behavioral Therapy (DBT) tool to help you calm down in difficult moments by directly altering your body’s physiological state.

The T in TIPP stands for temperature. You can put your face in cold water or put ice packs on your face to cool down. Doing this can reduce your heart rate and help you cool down emotionally, too. (Note: Skip this step if you have cardiac risk. If you are unsure, speak to your doctor before trying out this skill!)

The I in TIPP stands for intense exercise. Bursts of intense exercise can help to calm down your body when you are feeling overwhelmed with emotions. Try getting out some of that built-up energy by running, lifting weights, playing a sport, dancing, doing jumping jacks, or taking a brisk walk around the block. You don’t have to do this for long – only about 10-15 minutes. Intense exercise can wear you down and help you regulate your emotions better.

The first P in TIPP stands for paced breathing. Concentrate on taking deep breaths and slowing your breathing down – ideally to about five to six breaths per minute. Try to breathe out more slowly than you breathe in (i.e., breathe in for four seconds and breathe out for six seconds). Doing this will help slow down your heart rate and help you feel calmer in the moment.

The second P in TIPP stands for progressive muscle relaxation. You can do this from a seated position or while laying down. Start at either the top or the bottom of your body and tighten your muscles for about five seconds before letting go. This helps to loosen up your muscles and feel more relaxed. Continue down (or up) your body, tightening and relaxing one group of muscles at a time.

TIPP skills can be a lifesaver in overwhelming moments. It is helpful to practice them at a time when you are feeling okay so that you will feel more comfortable and prepared to use them when you find yourself in distress.

Have you ever used TIPP skills during a hot moment? What other things have you found helpful when trying to calm yourself down?

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Box Breathing

March 4, 2022 in Educate Yourself

Box breathing, also known as square breathing, is a method of slow deep breathing that can help you feel calm and relaxed. Deep breathing has been shown to calm your nervous system and can help relieve stress. Additionally, box breathing involves slowly counting to four, which can help distract your mind from racing thoughts. Box breathing has been shown to increase mood, making it helpful for individuals with anxiety, depression, and other mental health struggles. It can also improve concentration and help you to feel more present in the moment.

Wondering how to get started with box breathing? Follow these easy steps:

  1. Sit up straight and keep your hands relaxed in your lap or by your side.
  2. Inhale slowly for 4 seconds (don’t count too fast!). Notice how your body feels as your lungs fill with air.
  3. Hold your breath for 4 seconds.
  4. Exhale through your mouth for 4 seconds.
  5. Hold again for 4 seconds.
  6. Repeat the cycle 4-5 times, or until you feel that you have calmed down.

This gif can help guide you: 

https://images.squarespace-cdn.com/content/v1/5b8645f7266c07b084eb29c7/1570208020992-TRZCAX5P0A53CG0LS5AO/Box+breathing.gif

Box breathing can be a helpful tool for staying mindful in moments of distress. Consider giving it a try.

Do you think box breathing can help you? What other tools do you use to help yourself calm down?

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Understanding Our Values

March 3, 2022 in Educate Yourself

Understanding what values are and what we value can make a big difference in how we set goals. It can be difficult, though, to know what exactly a “value” is. Below is a list of some common values that you can rank from 1 to 10 as most to least important for you. 

Common Values:

Love
Wealth
Family
Morals
Success
Knowledge
Beauty
Power
Friends
Honesty
Humility
Loyalty
Reason
Independence
Stability		Spirituality
Achievement
Success
Fun
Freedom
Peace
Respect
Creativity
Safety
Relaxation
Recognition
Popularity
Openness
Wisdom
Variety

NOTE: This is not a final list, so if you see one on here that doesn’t fit for you, feel free to write in your own! Be sure to make this ranking personal to you as values can differ per person. 

If it is tricky thinking of your own values, imagine what the values of those around you might be. For example, what might your family values be vs. a famous person’s values?

It is 100% okay if your values aren’t the same as someone else’s, there are no right or wrong choices!

What are some values that you identify with? How have your values related to your goals?

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