SOVA Blog

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How Social Media Can Provide Resources for Mental Health Information

April 14, 2022 in Social Media Guide

We use the Internet to learn about, essentially, everything. All it takes is opening up the browser app of your choice or opening up a new tab, googling whatever you’re interested in, and immediately getting hundreds upon thousands upon millions of results. This can be, without a doubt, overwhelming. There’s so much information to parse through and consider, and sometimes you may find yourself going to social media sites you’re comfortable and familiar with and do the research there.

Using the Internet to learn more about mental health is no exception to this research process, especially for youths. In a generation that is almost entirely online and at an age where symptoms of depression and anxiety are likely to start to surface, it’s no surprise that 90% of teens and young adults who show more intense symptoms of depression have turned to the Internet to learn more about mental health. The tools they turn to can range from using apps focused on well-being, using chat features to connect with professionals, and listening to podcasts.

However, youths are vocal about which tools are more useful than others. Most notably, they’re not as likely to call suicide hotlines, and the percentages of those who use the Internet to connect to a health professional are lower than alternative methods. In fact, they are likely to be on the social media platforms they’re already using for everything else when they’re online. While youths use social media primarily to vent and have someone they can trust and have access to when experiencing mental health issues, social media might be able to help them learn about mental health by having that same trustworthy person give them sites and professionals they’ve spoken to, or they may be able to find professionally run accounts who use social media as a means of educating followers about mental health. 

This isn’t to suggest that using social media is the best and only option to do research on mental health and that it will provide the most accurate information. It’s important to get as much professional knowledge as possible if you can (our links category has some options you can consider looking further into), and those with more severe depressive symptoms are more likely to feel left out when online, but what social media can help with is not just reading and hearing about others’ experiences, but being able to connect to and talk with them.

Has social media helped you in learning about mental health? Have you talked to anyone online about your mental health or their mental health? What resources online have you used to learn about mental health?

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Practicing Radical Self-Care

April 8, 2022 in LINKS

Self-care has become a term that always pops up when talking about mental health and wellness. The most common image is that of meditating, taking a bath, or doing a face mask. And while this is great, self-care is so much more than that. While these moments of nurture are helpful, self-care is a radical act for many as they learn to put their needs, emotions, and well-being first.

You may have heard the name Angela Davis before. As an activist for Black lives and education for decades, she knows the toll that not just activism, but living as a Black woman can have mentally and physically. We wanted to include the video below where she talks about radical self-care and why it’s so important to be able to prioritize ourselves and do what we need to do to make sure that we’re okay. She specifically talks how this is important for those who participate in activism (and can be prone to burnout because of how heavy the content can be as well as taking care of others) and those from marginalized groups who have historically been told that they do not matter.

Watch the video below.

How do you practice self-care? Is self-care something that’s important to you? What do you think of radical self-care?

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Coping with Burnout

April 1, 2022 in LINKS

Stories describing the amount of pressure young people face beginning at a young age have been around for a while. As the pressures get stronger and increase in number, however, it affects younger generations more and more.

This week, we want to feature a couple of accounts of young people describing the pressures they face and the issues that burnout has been having on them.

The first is a short Canadian documentary following the lives of three high school students and how the high expectations they have placed on them is causing them to feel burnout. The second is an article from Young Minds in the UK about a young person who recalls how they knew they were experiencing burnout and the steps they took to overcome it the best that they can.

We hope you can take some time to consume both pieces of content, especially if you’re someone who feels burnout or may be on the brink of it. 

What is your experience of burnout? If you have experienced burnout, what signs stood out to you? What would you share to someone if you felt like they were on the brink of burnout?

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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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