SOVA

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

SOVA Blog

by Moderator ★

Calming Down Through…Smell?

October 25, 2021 in Be Positive

Take a moment to think of scents that make you happy. It could be the smell of your favorite food, your significant other’s perfume, or the scent of opening up a new binder. 

There’s something about scents in particular that seem to evoke strong emotions and feelings. Think of nostalgia, for example. Sure, you may have vague memories about certain things in your life, but get a whiff of something like sunscreen and all of a sudden you’re transported back to that beach you used to go to all the time growing up. Not only may you find yourself nostalgic, but you may see an increase in your mood as you remember splashing in the water and the feeling of sand through your toes. 

Why is this the case though? Some scientists have found that there’s a connection between the olfactory bulb (or the part of the brain that processes smells when you sniff something) and the amygdala (the part of your brain associated with emotions and memory). They’re both a part of the limbic system, so they have access to each other. 

Good smells and its association with mood isn’t just limited to nostalgia though. Pleasant smells in general have been found to be relaxing; one study saw that the smell of oranges in a waiting room lowered anxiety levels for patients waiting for their dentists appointments, for example.

Overall, our sense of smell can cause us to react strongly to things. It may be because it’s a sense we don’t use as commonly as sight and hearing, so exposure to strong scents can cause these sensations (alternatively, bad smells can make us annoyed, stressed, and emphasize bad sensations like nausea).

And just like a clean and organized environment, having nice scents that make you happy in a place where you spend a lot of time can have a huge impact on your mood. If you want to go the nostalgic route, you can have air fresheners around you that smell like clean laundry or baby powder. You can also keep an orange or something citrus-scented (like lotion) to eat or use before an exam to help calm you down.

Good smells can have a positive impact on our moods and even calm us down, whether it be through them simply smelling nice or sending us back to simpler, happier times. Just be careful what it is though and where you use it; that nice smell could be bad to someone else, and no one likes being around things that smell gross.

What are your favorite scents? How do you feel when you smell them? How do you think you can keep them on you during stressful events?

Tags: , , , 1 Comment »

by Moderator ★

The Benefit of Naps

October 20, 2021 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: , , , , 2 Comments »

by Moderator ★

Social Media can Induce Feelings of Anxiety

October 14, 2021 in Social Media Guide

Social media can produce high levels of stress and anxiety.  Sharing and posting  aspects of your life with others is the purpose of social media, but it can lead to negative outcomes. These negative outcomes can cause a mental health concern or it can trigger an existing disorder. Studies show that those with higher levels of self-esteem use social media to creatively express themselves by posting and sharing information.  On the other hand, those with lower levels of self-esteem use the sites differently.  Individuals with lower self-esteem spend a significant amount of time counting likes, making sure there is never an unflattering picture, or negative comment made that would change the image of themselves they are creating.

Constantly checking for updates, statuses, comments, and likes can generate massive amounts of worry and anxiety.  Studies show that people feel a constant impulse to check the sites and it can cause anxiety and worry when individuals don’t have access to social media.  The constant need to check up on what is happening on social media can cause sleep disturbances and can cause individuals to compare themselves to others.  When a person begins to compare themselves to others it can lower self-esteem even more and cause a cycle of negativity.

Anxiety is a part of life and everyone has feelings of anxiety at times, but it is important to stay connected with how you are feeling so you know when things are going wrong.  If you realize that you are checking social media constantly, try taking the time to separate yourself from it.  Social media can be fun, but your mental health is more important.  Self-care is key and you must do what you can to protect yourself from becoming too invested in this virtual version of yourself. At the end of the day, being satisfied with who you are in reality and loving that person is far more important than comparing yourself to virtual versions of people online.

Have you ever taken a break from social media? Do you find yourself comparing yourself to how other people present themselves on social media?

Tags: , , , Comments Off on Social Media can Induce Feelings of Anxiety

by Moderator ★

Why Does Anxiety Disrupt Our Sleep Before a Big Event?

October 12, 2021 in Educate Yourself

The situation may be all too familiar: you have an important event coming up, or worse, happening the very next day. It’s a job interview, a big test, the playoffs for the sport you play,  a move to a new apartment, the start of a significant school year. No matter what it is, you can’t seem to sleep, like, at all. Your body is waking you up throughout the night, or it might not let you go to sleep at all, and you’re just lying there, trying to keep your eyes closed in your dark room despite being fully conscious.

One of the most commonly known symptoms of anxiety is trouble sleeping. Disruptive sleeping, insomnia, and napping during the day have all been associated with anxiety and other mood disorders, but regardless of the level of anxiety one may have, it seems like nearly everyone can recount a time that they had a major transition or change approaching and getting little to no sleep the night before.

Changes in our lives and routine, even if they seem small, can throw our body off and both confuse and stress it. In general, people prefer the things they’re familiar with, and even if something new and exciting is coming up, like a flight for a vacation, the body isn’t used to this event that’s happening, even if it’s something it’s experienced before. Even if it’s a positive event, those with anxiety may also find themselves thinking of worst case scenarios or negative events that can either ruin or cancel the event before it even begins. For example, if  you have a flight coming up to a vacation that you’ve been planning forever, your brain may start worrying about missing the plane, or getting stuck in traffic. It may think of a scenario where you bought a ticket for the wrong flight, or make you worry that you’ll get into a big fight with one of the people you’re vacationing with.

There are plenty of ways to combat general trouble sleeping, but when it comes to one-off events like these, some experts say to just embrace it. It’s difficult to force sleep, and being exhausted the next day is never a fun feeling, but it’s also not the end of the world. If you know you have a big event the next day too, try to practice habits to help you sleep throughout the day. Don’t drink caffeine after noon, and do your best to avoid screens close to sleeping. If you find yourself unable to go to sleep at all at night, try moving to a different part of your home that’s dark and cool and sit there for a bit as well.

Can you remember a time where you had trouble sleeping before a big event? What was the event? What have you tried to get better sleep? Does your anxiety affect your sleep?

Tags: , , , , , 2 Comments »

by Moderator ★

Weekend Reads: Latino Youth Stories about Their Mental Health

October 8, 2021 in LINKS

We wanted to use today’s post to highlight personal essays from Latino youth and how their culture and personal experiences have played a part in their mental health and coping mechanisms. Studies and news reports are showing that Latino adolescents and young adults struggled with their mental health throughout the pandemic, and this comes on top of existing reports of increases in depressive symptoms.

Although no two stories are the same, especially in a diverse culture covering all sorts of identities, it’s important to highlight how individual people, especially young people, talk about their mental health and culture. Whether you want to learn more about young Latino’s experiences with their mental health, or if you identify as Latino and want to find stories that you might be able to relate to, we hope you take the time to read or listen to these personal essays and stories:

How My Latina Identity Holds Hands with My Depression
Isabella Montano Ponce: Latino Teens and Mental Health
Alex Garcia Culture and Mental Illness
The Mental Health Crisis Among Latina Teens

Do you identify as Latino, Latina, and/or Latinx? How has your culture impacted or played a part of your mental health?

Tags: , , , 2 Comments »

by Moderator ★

It’s Okay to Want Attention

October 6, 2021 in Educate Yourself

There are several reasons why people may be hesitant when it comes to opening up about mental health, and especially mental illness. Stigma still plays a large part, while others may feel that what they’re experiencing “isn’t that bad” and that others have it worse, so it’s not worth bringing up.

Similar to this, others may be afraid to open up about their mental health because they are afraid of taking up too much space in others’ lives. It’s not uncommon for those experiencing symptoms of mental illness feeling like they are a burden and that their mental illness is something that will inconvenience others around them. Some may view simply existing with mental illness as troublesome and being a negative presence around others, while others may feel that talking about their issues and what they’re going through is too selfish.

As humans however, we all crave attention and the feeling of being wanted. There’s nothing wrong – and it’s even helpful – to openly talk about what you’re going through and when your mental illness is severely impacting you. When it comes to trying to find that balance of seeking support from others and demanding too much space, keep in mind some of the following items:

If you think you’re taking up too much space, you most likely are not. Mental illness has a way of manipulating and negatively affecting your thoughts and how you see the things and people around you. While you may think that you’re being selfish and only talking about the negative things that you’re experiencing, the reality is, it’s probably not the only thing that you’re talking about with others, and definitely not the only thing others are talking about with you.

Find and trust your support system. Obviously, you don’t need to tell everyone in excruciating detail about what you’re going through, but try to find at least a couple of people who have similar mental illness experiences, are those that you can trust, and/or identify as people close to you. In moments when your mental illness seems overbearing, they can be people you can immediately contact. If you are having difficulty finding a support group, there are online spaces for those to talk about their mental illness with others in a nonjudgmental and safe space (like SOVA!).

If you don’t get a response right away, it’s most likely not because of you. Just like the human need for attention, humans also naturally center themselves and that the things that are happening around them are a result of things that they have done. If you text a friend that you’re not doing too well and they haven’t responded immediately, just remember that everyone has their own lives and are being affected and demanded by other tasks, people, and things. A response two hours later is not reflective of you; they may just be experiencing other things that are taking up their time.

Who have you talked about your mental illness with? Have you been afraid to open up about things because you think it’s selfish or burdensome?

Tags: , , Comments Off on It’s Okay to Want Attention

by Moderator ★

Being Only Human

October 4, 2021 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 readthrough 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: , , , 2 Comments »

by Moderator ★

Digital Overload

September 30, 2021 in Uncategorized

How many devices do you have? Do you have a phone, laptop, tablet, and wearable? How about an ebook reader? How many social media accounts do you have? 

If all those questions feel overwhelming, that’s because the amount of technology and social media accounts we own are. There are so many ways to be connected now, and the ways we can connect are constantly increasingly, and currently, this is out of necessity.

With most schools starting school remotely (and most workplaces continuing to be remote), your screen time has most likely skyrocketed, like, even more than it already has since the pandemic, and even before the pandemic started. The glare of the bright screens, the pressure to socialize and pay attention to important tasks all the time, and the lack of separation between work/school and home is probably getting to you, if it hasn’t already.

You may have likely heard of the negative effects of constantly being connected on electronic devices. There are the physical effects like trouble sleeping at night, but too much screen time can affect us mentally as well, like constantly making us compare ourselves to others and increased feelings of loneliness. 

Most of these studies and results come from adolescents using their devices and social media accounts for personal use, however. While there isn’t as much information about how attending school and/or work digitally can affect us, having to spend all this time online out of necessity is also going to affect us mentally. You may feel stressed to be working all the time and then feel guilty if you have to take a break, or you may find yourself comparing how school online is affecting you to what seems to be the perfect student in your online class acting as if being online is no big deal. You may find yourself frustrated and on edge at how one of your colleagues or peers is acting on video, or you may feel self-conscious from having to see your face on screen all the time. 

And if all that information feels overwhelming, that’s because it is.

So how do you manage all this technology and need to communicate online, especially when you have no choice but to constantly be online? First off, stepping away from screens is absolutely vital. Your school may have designated break times throughout the day, and while it’s tempting to go on your phone, try not to spend your time away from your computer screen focusing on a different screen. Those who work from home shouldn’t feel guilty if they need to take a few minutes away from their job and computer either. 

At least once an hour, try to get up and walk around whatever space is available near you. We also recommend that these mini-walks throughout the school and/or work day include doing something to better yourself, such as getting a glass of water in the kitchen or splashing cool water on your face. You also might want to use the mini-break to also clean up a small space around you to give you a better peace of mind. 

Realistically, we know it’s impossible to avoid your phone and/or watching TV when you’re done with work and school too (especially if you have to do homework online too). However, you might want to try designating certain times for your screen and certain times off, using the latter to possibly explore other hobbies to try! 

As we hit yet another transition as a result of COVID, we hope that you’re able to adjust and find a way to balance not just your professional and personal screen time, but the time for yourself offline too.

Has your screen time increased recently? Is your work or school currently remote and virtual? Have you been able to give yourself time offline? What recommendations do you have to taking breaks from your phone or computer?

Tags: , , , Comments Off on Digital Overload

by Moderator ★

A New School Year, Mental Health, and COVID

September 28, 2021 in COVID-19, Educate Yourself

For most adolescents and young adults, school has been well in session. Whether it’s a few weeks or over a month, you’re probably adjusting – or trying your best to – adjust to new schedules, assignments, expectations, and unfortunately, COVID protocols.

To say that schools and colleges haven’t been running the way they usually do for the past couple of years has been an understatement. There are constantly unknowns and changes to whether school should be in-person, virtual, or both, and what kind of mandates teachers and students should follow if they’re physically in school. 

Between this uncertainty, the pandemic’s existing effects on mental health, and an already existing concern for the rise of mental illness symptoms in adolescents, adjusting to this school year is likely going to be difficult. Psychiatrists are expecting a rise in students seeking help (and the new school year pre-COVID was already the busiest time for child psychologists), and there are concerns about how adolescents are facing worsening social anxiety symptoms due to the majority of virtual schooling prior to this school year.

This is a lot to handle in an already stressful environment. No matter where you are in your schooling career, you’re probably facing some kind of stress and transitions. You might be in high school taking on the burden of busier classes while figuring out where you want to go to college, you may be in college working towards the career you want after graduating, or you may be a graduate student balancing both your intense workload and teaching other classes. The stress of a pandemic, wondering how you’re going to be learning, and whether you’ll be able to see your friends and peers in person don’t help, and can make existing anxiety symptoms worse.

This is all to say that the stress, anxieties, and fears about your future right now are okay. These times continue to not be normal, and if you feel like your work is suffering, do your best to take the steps you need to find the support that’s best for you. Most adolescents and young adults are struggling as a result of COVID, even in comparison to other demographics, so it’s also important to know that you are not alone. As you continue through the school year and whatever inevitable changes arise, do your best to take each week at a time. 

How is your college or school currently running? Have you noticed how your peers are handling the changes? Have you talked to other classmates about how they’ve been feeling? How have you been transitioning into the new school year?

Tags: , , , 1 Comment »

by Moderator ★

Mindshift and CBT

September 24, 2021 in LINKS

MindShift App

Choosing a therapist can be confusing, and there are so many different types of therapy. A common practice style is called Cognitive Behavioral Therapy (CBT). The goal of CBT is to help you identify thought patterns, examine how they affect behavior, and change the patterns that are not helping you. We’ve featured a comic that visually explains how CBT works before if you want more detail.

CBT tends to be fairly structured and is usually meant to tackle a specific problem for a limited amount of time. That being said, the therapy itself can be used to help with a variety of issues, specifically with anxiety and depression. It allows you to play an active role in your treatment and adopt new ways of thinking that you can use throughout your lifetime. CBT also tends to be worthwhile for people of all ages and can be adapted to fit different needs well.

Of course, the best way to start this type of therapy would be to see a therapist who specializes in CBT, but there are other great options for people who are looking to get some of the same benefits!

The MindShift CBT app allows you to find helpful techniques to relieve anxiety through guided practices and exercises. The app provides tips for quick, short-term relief from panic or worry, as well as mindfulness activities that range from guided meditation to journaling and goal setting. The link to download the app and learn more about the features it offers can be found here.

If you are interested in learning more about the different approaches to therapy that are particularly helpful for adolescents, you can learn more on the American Academy of Child and Adolescent Psychiatry website.

Have you ever considered therapy? Are there any other types of therapy you would like to learn more about? What is your experience with CBT?

Tags: , , , , 1 Comment »