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Verifying Mental Health Experts on TikTok

December 23, 2021 in Social Media Guide

Although entertaining, TikTok can also be an incredibly educational social media platform. Because of how short videos can be (from mere seconds to 3 minutes), TikTok can be an incredibly accessible tool and source of information.

Depending on what your algorithm looks like, you may have gotten some sort of TikToks about mental health and psychology. Like every topic on the millions upon millions of videos on the fairly young platform, the style of these can vary. One common type of video includes the “put a finger down” style, where the creator will list items that you put a finger down if you relate to, and reveal what it means if you have more than a certain number of fingers down.

Even these kinds of videos can vary – you may find out that the creator considers you to be a picky eater, or that you match the qualities of a crow. These kinds of styles are very common with “diagnoses” however, where the creator, likely with no or unverifiable qualifications, will tell you what kind of attachment style you have, if you have ADHD, or will tell you something about yourself because of something from your childhood, such as being too nice now because you were ignored as a kid by the people you love.

Using the Internet to explore your mental health and get answers without having to go through the often-complicated process of seeing a doctor and getting treatment isn’t new. In fact, it can be a great way to learn more about your mental health (think of SOVA for example!). TikTok can also be a great resource, but because of its popularity and easier way of going viral compared to other social media platforms, and the ability for anyone’s video to show up on anyone’s algorithm, misinformation can spread like wildfire. 

Videos where someone is shocked to find out that “excessive reading as a child is considered dissociative behavior” can gain hundreds of thousand of likes and views can cause young viewers in particular to question their own childhood if they also read a lot, and because of this “fact,” will now think they also have dissociative behavior patterns. Similarly, those who put more than five fingers down because of common habits they have may now think they have a personality disorder.

While there’s nothing wrong with using the Internet to explore your mental health and learn more about possible diagnoses, it is important to get it from the right sources. And the right sources do exist on TikTok – you just have to do a little more digging to get there. Don’t trust every mental health video that appears on your For You Page, for example. If you genuinely want to know if the diagnosis or mental health concern they’re talking about does relate to you, see if the person creating the video has a verified account, or go to their page to see if they have a website linking to their credentials (don’t always trust their TikTok bio!). You may need to Google them to confirm their legitimacy too. You can also use the search function to learn more about certain diagnoses, but you want to make sure to repeat the same verification process too.

Do you use TikTok? What kinds of videos show up on your For You Page? Have you ever seen videos about mental health?

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

Challenging Cognitive Distortions

December 21, 2021 in Educate Yourself

Cognitive distortions are negative thought patterns that often lead to feelings of anxiety and depression. Distortions are typically conclusions that we jump to without considering all of the available evidence. They can be irrational and distressing.

There are many types of cognitive distortions, including:

All-or-Nothing Thinking

Also known as black-or-white thinking, all-or-nothing thinking is when an individual thinks about themselves and their behaviors in absolutes or extremes. Some examples of all-or-nothing thinking include thinking that you are a failure when you do not do as well as you wanted on an exam, or feeling like a failure when you miss one workout. Another example of all-or-nothing thinking is thinking “I am never good enough,” or “I always mess things up.” after making a small mistake.

Catastrophizing

Catastrophizing is when our minds jump to the worst case scenario. Examples include, “if I don’t pass this exam, I will never graduate and my entire future will be ruined,” or “if this relationship doesn’t work out, I will never find love or happiness.”

Emotional Reasoning

This is when we interpret our emotions as truth or fact. An example of this might be, “I feel like no one likes me; therefore, I must be unlikable,” or “I feel worthless, so I must be worthless.”

For a list of different types of cognitive distortions, click here.

Recognizing these cognitive distortions is a great first step towards changing them. It can be hard to stop these thought patterns when your mind has become so accustomed to them. Here are some questions you can ask yourself to challenge these thoughts when they arise:

  1. What is the evidence FOR this thought?
  2. What is the evidence AGAINST this thought?
  3. Am I drawing conclusions without enough evidence?
  4. What would I say to a friend who was having this thought?
  5. Am I making judgments based on feelings rather than facts?
  6. Am I making assumptions about other peoples’ thoughts and feelings?
  7. Is there an alternative way to think about this situation?
  8. Will this matter a year from now? Five years from now? 10 years from now?

Do any of the cognitive distortions above resonate with you? If so, how do you challenge them?

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How to Tell Whether a Website is Trustworthy

December 16, 2021 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?

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Coping Cards

December 15, 2021 in Be Positive, Social Media Guide

Positive Affirmations have taken the internet by storm. Chances are you’ve seen them on Pinterest paired with a picture of beautiful scenery in the background. You might be wondering, though, do these positive affirmations work?

Positive Affirmations have the power to help combat negative thoughts. However, the results are mixed. Some may not find broad positive affirmations helpful as they may seem like they don’t fit their situation.

Coping Cards with more personalized statements can be a practical alternative when things get tough.

What are Coping Cards?

Coping Cards are just what they sound like; cards with helpful, self-esteem-boosting statements we can say when feeling anxious or sad. The neat thing about Coping Cards is that you can make unique ones at home.

 All you need are:

  • Notecards, cards, or post-it notes
  • Writing tools (pens, pencils, markers, etc., get creative!)

How to make Coping Cards:

  • Write in your own words.
    • Writing it in your own words will make it easier to remember.
  • Make it personal.
    • Tailor it to what is most relevant to your experience.
  • Keep it realistic.
    • It isn’t realistic to never make a mistake or feel anxious. The pressure to be perfect can generate more anxiety or sadness.
    • Some examples of more realistic coping statements are: “It’s okay to be upset” and “Making a mistake doesn’t make me a bad person.”
  • Keep it present.
    • Write them for the present and use them in the here and now!
  • Make it positive.
    • Write something that is uplifting or practices compassion toward yourself. If it’s hard to think of something, try writing kind, brief statements that you would say to a friend.
      • An example could be: “I deserve to feel okay right now.”
  • Be creative!
    • Don’t be afraid to decorate your coping cards! 

Some examples of coping statements are:

  • I accept myself as I am.
  • I am doing my best.
  • I’ve survived this before, and I’ll survive this too.
  • I can take as small a step forward as I choose.
  • I am valuable because I am human, alive, and unique.
  • I am worthy of love.

Coping Cards aren’t meant to be a magical fix, but they can be a helpful reminder when feeling overwhelmed or down.

Have you ever made coping cards? If so, what was your experience like? What are some things that help boost your self-esteem?

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Opposite Action

December 7, 2021 in Educate Yourself

A great skill from Dialectical Behavioral Therapy (DBT) is “opposite action.” Opposite Action is based on the principle that our urges and behaviors are motivated by emotions, and that – when necessary – we can choose to act in opposition of what our emotions are telling us to do.

For example, if you are experiencing fear, you might feel the urge to hide or run from a situation. If you are experiencing anger, you might feel the urge to yell at someone or break something.

In these situations, it’s important to ask yourself, “does my emotion match the situation?” and “would acting on my urge improve the situation?”

Sometimes your answer to these questions will be YES. If you are being chased by a tiger, you are probably experiencing fear, and the fear is probably making you want to run away. In this scenario, your emotion matches the reality of the situation and your urge to run will help you stay safe – all good things!

But what about when our emotions don’t match the reality of the situation? Or when our urges to act are not helpful? What about when our urges to act are actually harmful, unsafe, or reinforce negative emotions?

This is often the case for those of us who struggle with our mental health. Your depression might be telling you to stay in bed all day and isolate yourself from friends and family. Your anxiety might be telling you to stay home from that party you’ve been looking forward to. Time for some opposite action!

Rather than giving into the urge to isolate, you might call a friend to make plans or go for a walk outside. Rather than missing out on that party, you might put on your favorite outfit, grab some friends, and head on over. By doing the opposite of what your emotion wants you to do, you’re actually changing your thought patterns and becoming more resilient. Pretty cool, huh?

Have you ever utilized opposite action in the past? What are some instances where opposite action might be helpful?

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Where Do LGBT+ Youth Look for Mental Health Support?

December 2, 2021 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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Apps You Depend On

November 18, 2021 in Social Media Guide

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You know those moments when you’re hanging out with friends or family and all of a sudden you look around and everyone is on their phones, not talking or looking at each other? It can be amusing, but also a good reminder to put down our phones and be present. And while we all need to check ourselves from time to time, the reality is we depend on our phones a lot.

In the world of balancing our health, well-being, work, school, family, friends, commitments, errands, intentions and more, there are definitely some apps out there that serve as reminders and help keep us organized and on top of it all. Whether it’s scheduling, keeping up on our health, or a useful tool for school, there’s no doubt apps can serve as a reminder and help us live a healthier life.

However, if not careful, we can become overly attached to our phone (and the apps we use). Read more about nomophobia here.

What apps do you rely on the most? If you were doing an app cleanse, which ones would you get rid of from your phone? Leave a comment below!

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Being Heard

November 17, 2021 in Educate Yourself

Feeling unheard is an experience that affects a lot of teens and young adults. A new report from Mental Health America surveyed over 1,900 people aged 14 to 24, asking them about mental health and the support they want.

Young people consistently reported using their hobbies as a way to improve their mental health. When asked what they wanted, teens said that access to mental health professionals and more breaks at school would improve their mental health. The survey also showed that young people want to learn more skills to support their mental health.

There are many things that can make young people feel like they can’t speak up about their needs. For example, some do not want to feel like a burden or a source of stress for their families. While parents can be stressed, they likely want to make sure their child is okay and help them feel better. Communicating about emotions is a good way to learn more mental health skills and could give the chance to connect to mental health professionals.

Not everyone has a family member they feel comfortable talking with about their feelings. Fortunately, there are more and more outside programs available to help teens with mental health. Some options include Mental Health Kingdom, which offers peer support through Discord, and Mindful Minute, which focuses on mind-body practices.

How do you want to be heard if you want to talk about your mental health? What stops you from opening up? Have you ever talked to your parents, or another supportive adult, about your mental health?

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Positivity During Thanksgiving

November 8, 2021 in Be Positive

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You’ve probably seen a lot of posts and ads about giving thanks, especially now that November, and the holiday season in general, has started. This time of year is often one meant to be filled with joy and positivity, sharing events with loved ones and making memories.

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

Positivity is an individual feeling, and can still be experienced, but just in different ways. If you find yourself having a hard time experiencing Thanksgiving the way it’s “meant” to be celebrated, you can still find ways to enjoy the break for yourself. The Huffington Post, for example, has a few simple strategies specifically for staying positive for Thanksgiving. These include thinking about personal things that you’re grateful for, using “Let It Go” meditation, and incorporating positive thinking in your daily routine.

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

Ultimately, you can enjoy Thanksgiving and celebrate it – you get some days off from school and there’s a chance of good food in some way – but there are other ways to find enjoyment in your own way too.

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

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Staying Awake as an Act of Rebellion

November 3, 2021 in Educate Yourself

Most of us do not like being told what to do. It can be as minor as a parent telling us to do an easy chore, or someone you don’t know that well telling you how to do something. This even includes your own brain: for example, you may tell yourself to start that homework assignment or put your laundry away, and instead…you would rather not.

Another example is something called “revenge bedtime procrastination.” If you find yourself staying up late, even though you know you need to go to sleep, and continue to stay up late anyway, you likely are engaging in revenge bedtime procrastination. In short, the idea behind revenge bedtime procrastination is that your brain keeps you awake to make up for lost time. Spending the majority of your day at work and/or school – things you likely aren’t the biggest fan of – may make you feel that you need to spend just as much time on yourself. Thus, when the day itself is winding down, your brain continues to be active so you can do things for you.

This has been getting more attention because of the pandemic, but staying up to make up for lost time is nothing new. Unfortunately, however, your body may be too tired or you may not have the opportunity to do much, so even if your brain wants you to continue to stay awake, the activities you do are not likely to be productive. If you find yourself staying up late and putting off going to bed, you’re likely going to spend that time mindlessly scrolling on your phone or watching TV. For some, especially those with anxiety, staying up late also puts off the idea that the next day is going to arrive, and the routine of school, work, and other assignments is unfortunately going to continue. Staying up late is the mind’s way of putting it off as much as possible, even if those tasks are going to start at the same time no matter what.

As we know at this point, sleep deprivation is both mentally and physically damaging, despite trying to make up for lost time. We have tons of articles about how to manage your sleep and set more appropriate habits that you can try out to get the healthiest amount. When it comes to revenge bedtime procrastination specifically, try to remember that no matter what, the next day is inevitable, and the scrolling on your phone isn’t worth getting half the amount of sleep that your body needs. Unfortunately, accepting this is easier said than done, but you can also set goals for yourself to give time just for you each day during the week to do whatever makes you feel productive and happy.

Do you find yourself staying up late for no reason? What do you do? Do you know why you like to stay up late? Have you noticed your sleeping patterns change since the pandemic?

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