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

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Happiness Set Point

August 21, 2024 in Be Positive, LINKS

There is an idea in psychology that we all have something called a happiness set point. A happiness set point is a term used to describe our general level of happiness, and it is unique to each of us. We all have different set points, and it is possible that some people, who seem to be happier than others, have naturally higher happiness set points.

Where does our happiness set point come from? 

Your happiness set point partly comes from your genes. It also comes from our upbringing and personality traits that we develop when we are young and stay with us throughout our lives.

Does our set point change?   

Yes, but only temporarily. In general, our happiness set point has the ability to increase around positive (such as winning the lottery) and negative (you do not perform well on an exam) events. However, eventually our happiness will return to our natural set point (with the exception of a few life events). In fact, research has shown that “lottery winners and those who have undergone extreme hardship due to a health crisis or accident, within a year or so to return to the level of happiness they had prior to their life change.” Basically if something good happens, your sense of happiness rises; if something bad happens; it falls. However, eventually it all returns back to baseline.

Can I do anything about my happiness set point?

Yes! There is a way to choose to become a happier person. Huffington Post put out nine suggestions for taking control over your own happiness:

  1. Simply try.
  2. Make happiness your number-one goal.
  3. Linger on those little, positive moments.
  4. Choose mindfulness.
  5. Smile your way to happiness.
  6. Practice gratitude.
  7. Pursue happiness, find happiness – and success.
  8. Let yourself be happy.
  9. Practice compassion.

However, these are just suggestions. There are lots of other ways things you can try to raise the set point of your happiness.

What are other ways you might be able to raise your happiness set point? Try these out for a while and let us know if you notice any results!

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Stress Less – Change to Chill

August 19, 2024 in LINKS

Photo by Omid Armin on Unsplash

School is starting and it seems like stress always comes right along with it.

It can be hard to STRESS LESS by yourself. Allina Health’s “Change to Chill™ Starter Kit” has some awesome resources for you to not have to chill by yourself.


WHAT IS CHANGE TO CHILL?
Change to Chill is a free online resource kit for teen mental health which:

  • Addresses what stress is
  • Teaches you about triggers of stress
  • Helps you recognize signs of stress
  • Gives you tools for coping with stress like meditation, mindful movement,
    how-to videos and guided imagery

TRY IT OUT:
Take a look through and see if you want to try any of the activities on your own. Or take the tools to an organization you are part of and suggest a group activity. There are small, easy activities, and guides for planning a large chill event too. Also, if YOU are too stressed to even THINK about how to help other people de-stress, look around you. There are definitely other people your age or adults at school, activities, and your community who are just LOOKING for ways to help! Ask them to get together a space and food and invite other young people – and the kit will give you the tools to do the rest!

How to Get Started with Change to Chill

Note: SOVA does not have any affiliation with Allina Health.

Did you try out anything in the Change to Chill kit? If you did, let us know in the comments below!

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Is Depression in My Genes?

August 16, 2024 in Be Positive, Educate Yourself

dna

Where does depression come from? Like we talked about before, there are many theories (ideas for why something happens that scientists put together from facts and based on how the world seems to work).

There is some evidence or proof that part of why someone has depression comes from their genes—or basically the code your parents gave you that is an instruction manual for your body and mind.

On average in our population, about 38 percent of the way depression is inherited may be from genetics—and more so for girls than boys. Remember that statistic is talking about a whole population—we don’t know what it means for an individual person. For one person, genetics could be 70 percent of the reason they have depression—for someone else it might only be 10 percent.

About 10 percent of all people will experience depression. If someone has a parent or sibling with depression that risk goes up to about 20 to 30%.

Scientists haven’t found a “depression gene” yet. Its more likely there are a bunch of genes that contribute risk.

All of this means you don’t just get depression from your mom or dad—genes are part of the story but definitely not all of it. So don’t ever take that to mean you are programmed to be one way and there is nothing you can do about it.

You know how you open up a new phone and it has default settings? Think about those as your genes. Many phones are customizable–and you can decide how to set it up. Just because you get certain genes doesn’t mean you can’t work with what you got! (Read our post on epigenetics to find out more about how to work with what you inherit.)

Maybe you drop your phone and the screen cracks a little—then you get a new shiny case for it and now it looks awesome and you can’t tell there’s a crack. That’s kind of how the environment works—what’s around you and the experiences you have also effect who you become.

You are a collection of where you came from (your genes), what you grew up with (your environment), who you choose to become (your motivation and goals), and who helps you get there (your support system—including clinical professionals such as your therapist and doctor who provide you with tools you need to get you where you want to go).

Has anything made you feel as if your depression or anxiety are inevitable? Where did you get those messages? Share with us in the comments.

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Self-care: Why exercise?

August 15, 2024 in Be Positive

Self-care is all about improving ourselves, having more energy and being more satisfied with the events happening in and around us.

Self-care involves a daily routine to achieve these goals by implementing the three core methods of self-care which, when used together, can lead to a better well-being and happiness within oneself.

This is a picture of a woman running in the sunset/sunrise and all you see is her silhouette.

One of these core components to taking care of ourselves is exercise.

Exercise is not just beneficial physically, but also mentally. By engaging in vigorous exercise, which is defined as “heart racing and body sweating” for 20 to 60 minutes a week.

Exercise increases cardiovascular activity, burns extra calories, but most importantly, it releases endorphins in the brain, which have a role in reducing stress and managing depression, as well as decreases the stress hormones in the body, like cortisol.

Exercise can also be a great oulet for frustrations and anger (like martial arts or weight training). It can take your mind off of problems and troubling thoughts, just by placing you in a different environment and forcing you to focus on your deep breathing.

Research has shown that even minimal exercise is better than none, so even starting with walking the dog around the block a few times can increase your heart rate and get you moving! (Plus, you get to spend time with your furry friend!)  Also, it can be really beneficial to start an exercise routine with friends which allows you to motivate each other day-to-day.

It is proven that it takes 21+ days to make an activity a routine, so summer is the perfect time to start getting moving, especially outside! Once you have done moderate exercise for a few weeks, you can increase the intensity, which yields even more benefits, and more feelings of happiness!

Some easy ways to start exercising are: cycling, jogging, Zumba, swimming, and dancing.

Yoga is also another tool to use which incorporates small meditation, increased flexibility and learning about yourself (inside or outside).

Overall, for motivation, remember the benefits of exercise:

  • getting better sleep
  • thinking more clearly
  • having more energy for the day
  • speed up your metabolism
  • improved cholesterol, blood pressure and blood sugars

Source: PsychCentral

Source: Still Standing Magazine

What are some of your favorite ways to exercise? Have you figured out a way to get it into your daily routine? Let us know below!

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Balancing Work and Mental Health

August 14, 2024 in Educate Yourself

A major part of adolescence and young adulthood is finding and keeping a job. When struggling with anxiety or depression, this can create obstacles to being successful in your work. Many questions can arise: What is needed to support your mental health? Should you tell your employer? If so, how much should I disclose?

To start, it is important that you know your rights! Psychological disabilities are covered under the Americans With Disabilities Act. Requests for accommodations can usually be made to the company’s Human Resources department.

Consider your work environment before disclosing mental health concerns. Unfortunately, stigma exists in work environments. It is important to protect yourself from any harm that might be caused by speaking on your mental health concerns. If it turns out you think more harm than good would come of talking about your mental health, it might be best to find another place to work that is more respectful of mental health. Lastly, the article recommends some flexibility. It’s important to find that balance between meeting the needs of the job without sacrificing your wellbeing. This might require some discussion between you and your employer, so it’s important to be flexible and find a compromise that fits the needs on both sides.

This is a picture of four stones of different colors balancing on one another.

Do you have any experience with juggling a mental health concern and work? We’d love to hear any tips you have in the comments below!

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This is a photo of two eggs with faces drawn on them, and one face is unhappy. The eggs are inside of a plate which is on a table and the background is blurred-out.

Five reasons why feeling depressed discourages you from finding help.

August 13, 2024 in Educate Yourself

It is hard saying that its time to get help for how you feel for a lot of different reasons. One of the most common reasons is because the actual symptoms of depression can make it tough to want to get help.

  1. Guilt — Depression can make you feel like everything that goes wrong is your fault.  You also feel bad for all kinds of different things. Some young people feel bad that they would have to get treatment for depression, too. They think only if they could take care of their problems on their own, they wouldn’t have to ask for help or trouble their parents to take them to the doctor or therapist. The fact is that depression is not your fault – just like any other illness or disease is not your fault either. 
  2. Not feeling motivated — Part of depression is not feeling up to doing much of anything. You would rather stay in bed or in the house than face the world. Going to see a therapist or a doctor about an emotional problem is tough for anyone, but especially if you don’t feel like even doing things you used to think were fun. It can help to have a friend or family member go with you and try to help you get to your appointments so you can get better.
  1. Having a hard time concentrating — Even if you do get to a therapist, participating in therapy appointments can be a lot of work. You need to really think about how you think and how you have dealt with different experiences in the past so you can learn from them. When you are depressed, you can have a hard time focusing and concentrating on things. Your brain can feel worn out and like mush – that can make participating in therapy hard. Be open with your therapist. If you feel like you can’t focus, they can change or slow down their strategy – or talk to your doctor about whether adding medications would help.
  2. Lack of energy — Being depressed can be a draining process. You  might feel like you would rather be sleeping or just like you have no energy to do anything. Even if you were motivated, you’d have no energy to get yourself to actually do anything. This is another reason having a support person can be really helpful.
  3. Sleep disturbances — Not being able to sleep well can really take a toll on anyone, but especially if you are already experiencing other symptoms of depression. Talk to your doctor or therapist about the problems you have with sleeping. Keep a sleep diary to help you let them know exactly what is going on. Everyone is different, but usually there are different strategies that can help. Getting good sleep can make a world of difference in how you feel. Here are some strategies which may help you.
This is a photo of two eggs with faces drawn on them, and one face is unhappy. The eggs are inside of a plate which is on a table and the background is blurred-out.

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Do You Use Social Media Less When Your Skin Breaks Out?

August 12, 2024 in Social Media Guide

this is an illustration of a face with acne on it and the illustration is black and white.

Do you ever get nervous about posting photos of yourself on social media when you’re in the middle of a breakout?

According to a recent survey of more than 1,000 adolescents, more than half reported that social media makes having acne harder, and about one-third reported that social media increased their anxiety about their breakouts.

Here are some more statistics about the ways these adolescents changed their social-media behavior when their skin didn’t look as great as they wished:

More than two-thirds of the adolescents said that they believe most of their peers edit or somehow change photos of themselves to hide imperfections in their skin.

Eighty-six percent of the adolescents said they have had acne, and among those who said they have acne, 71 percent said it negatively affected their body image and attractiveness and 67 percent said it decreased their self-esteem.

And half of all the adolescents said they did at least one of the following things to avoid people seeing the imperfections in their skin:

  • Choosing not to include a photo of themselves with acne
  • Deleting or untagging a photo of themselves with pimples
  • Asking someone to remove a picture of them with acne
  • Staying off social media to avoid posting and seeing pictures of themselves

Wow—that’s a lot of pressure!

Perfectionism is rampant in our culture, and social media can increase the pressure to look perfect.

Has social media made it harder for you to accept yourself as you are, with all the challenges that come along with being an adolescent? What has it done to your anxiety levels? What are your strategies for helping yourself accept yourself when you don’t look as awesome as you wish you did? Share with us in the comments.

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Do You Feel Handcuffed To Your Phone?

August 9, 2024 in Educate Yourself

phone-handcuffs

Do you ever feel too attached to your phone? We all get upset when our phones fall into puddles, or when we have to put our phones away during class.

But some people feel super intense discomfort when they get separated from their phones. Researchers have named this state of mind “nomophobia.” Its important to note that this is not a medical diagnosis right now, but a term some researchers are using to describe a trend.

It stands for “no mobile phobia.” People who experience nomophobia feel like their phone is like an extension of their body, so taking it away makes them feel as though someone just walked away with their hand! They feel addicted to their phones.

One recent study found that “dependent personalities”—people who have an excessive need for affirmation from others, and who fear separation—are the most likely to feel distressed when they’re not allowed to use their phones. Also, women showed significantly stronger feelings of attachment than men did.

The good news from this study is that there is one discipline that may ease these feelings—mindfulness!

(Is there any mental health condition that mindfulness does not help?!)

There are many ways to improve one’s mindfulness. In this study, participants practiced meditation. In general mindfulness helps people who struggle with unhealthy attachments, whether it’s to their phone, a loved one, a substance, an outcome of a situation, and so on. Plus, mindfulness can help us in many ways, not just with attachment! Practicing mindfulness can decrease stress, increase focus, and improve memory!

Psychology Today recommends some other strategies to help with nomophobia:

  • Set aside times each day to turn off your cell phone and experience either face-to-face conversations or solitude.
  • Balance screen time and in-person time each week. For every hour you invest in front of a screen, invest one in human contact.
  • Try a technology fast every month, where you actually go for a day or more without a computer, tablet or phone. You’ll feel liberated.
  • Human beings didn’t always sleep with phones on their nightstands or even under their pillows. Place your phone at least 15 feet away from you when you sleep at night. You’ll have to get up to push “snooze” on your alarm clock, but this way you’re less attached while you sleep.
  • Create zones in your days when you spend time using technology, and other blocks of time for organic, genuine interaction with people.

What do you think about nomophobia? How many minutes (or seconds) pass between the time you wake up and the time you check your phone? Have you ever tried to practice mindfulness yourself? Share your experiences in the comments.

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100 Happy Days

August 8, 2024 in Be Positive

Have you heard of 100 happy days?

The idea is to take a picture every day of something that makes you happy.

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What’s the point? 

When you try to find something each day that makes you happy, it helps you focus on the positive that day, instead of being stuck in the negative.

Also when you look back at happy pictures, it helps you “savor” the moment and increase positive feelings!

If you feel okay doing it, share it on social media or even with a small group of friends or family who you know will support you in it.

Let us know below if you tried it and how it went! Or if you plan on trying it!

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I think I can — I think I can — I think I can

August 7, 2024 in Be Positive

i think ican

Photo credit: SortOfNatural via: Flickr

Positive self-talk can be an effective tool in boosting your mood.  You can also reduce stress by eliminating negative self-talk.  Learn more about the power of positive self-talk and stress management.  Start being kind and gentle to yourself by trying one of these mantras:

  • I am capable.
  • I know who I am and I am enough.
  • I choose to be present in all that I do.
  • I choose to think thoughts that serve me well.
  • I choose to reach for a better feeling.
  • I share my happiness with those around me.
  • My body is my vehicle in life; I choose to fill it with goodness.
  • I feel energetic and alive.
  • My life is unfolding beautifully.
  • I am confident.
  • I always observe before reacting.
  • I know with time and effort I can achieve.
  • I love challenges and what I learn from overcoming them.
  • Each step is taking me to where I want to be.

Do you practice positive self-talk? If so, how?  Do you ever recognize yourself thinking negative self-talk?  Did any of those mantras help?

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