While they may seem cheesy at first, affirmations can be pretty powerful. Self-affirmationsare sayings that people say aloud with confidence about things that they are trying to believe in. By saying these frequently, out loud, and with assurance and confidence, it can help people believe in the very things that there are saying, making it come true.
It’s simple: find a phrase that you think is something you either need to hear or would feel really happy hearing from a loved one. From there, say it aloud whenever. It can be as a part of your morning routine while fixing up your hair, or something you quietly say out loud to yourself before doing an activity that may stress you out.
There are tons of affirmations available online. Some are common phrases too – you may have heard of people saying “I am good enough” or “I can do this.” You don’t have to stick to these though. Affirmations are meant to just for you and the things you want to believe in, and a way to fake it until you make it.
Do you have any affirmations? What are some that you say to yourself?
Technology has helped make the world feel more connected, making resources, stories, and information much more accessible. This impact is significant for those who are physically isolated and may feel like they’re in the middle of nowhere. In the past, news and entertainment was extremely limited to things such as televisions, magazines and newspapers, and going out to explore was difficult because there were very few things close by.
Sometimes, it can feel like living in small towns or rural areas can be kind of lonely. The Internet has changed that.
One way that rural adolescents take advantage of social media is through education and connecting with others like them. A project in Australia wanted to do this with rural adolescents with disabilities, giving them the opportunity to learn not just how to take advantage of the Internet and gain skills, but specifically through the social aspect. One goal of the project, for example, was to set up rural adolescents with disabilities with mentors to help them navigate social spaces online.
Although rural adolescents say they learn more from print compared to adolescents who live in urban environments, they have also been reported to say that they learn significantly more from social media too. Using social media as a tool for education can be tricky, but having this option for rural adolescents can help them not just learn as a whole, but specifically look up health information. Living in places with a smaller population may make adolescents feel self-conscious or nervous about who to confide in if something is happening to their mental health. One major trait for those with depression is keeping what they’re going through to themselves because they don’t know who to trust, and living in places with a smaller population may make some afraid that once one person knows, then everyone knows. Social media can help adolescents research safely and privately and even help them read stories by or meet peers who are going through similar experiences.
Health services, mental health ones in particular, can also be harder to come by in rural communities. Social media and communicating with experts online make it easier for adolescents to get the treatment that they need if items such as transportation or even having a place to can be impossible to come by.
Social media has already allowed us to connect and learn more, but the benefits and advantages of it can differ greatly; living in rural communities with access to the Internet and social media is just one example of that.
Do you live in a rural community? Where have you gotten information about mental health from? Where do you prefer getting information: in print or online?
It can be hard to focus on the good things, especially when it feels like the world is falling apart around you, and because of you. People are more likely to focus and dwell on the negative versus the positive – this is known as having negativity bias, and it’s nowhere near uncommon. Having good things happen to us feels great! But there’s a comfort to them that our brains can become complacent with, and when negative things end up occurring instead, they tend to have significantly stronger impressions on us, because we don’t expect, nor do we not want them to happen.
So when a string of negative events occurs, versus a positive one, they’re likely to have a greater effect on how we’re feeling too. No matter how minor or major, everything just seems terrible. The buildup of things like getting a bad grade, receiving a text that sounds cold from someone you care about, spilling your coffee, and banging your knee against a table can make it feel like everything is hopeless and that you don’t deserve anything good. This is particularly true for those with depression and anxiety, where you’re likely that much more vulnerable of feeling the intense feelings of negative events, which can lead to things like catastrophic thinking and the snowball effect.
It’s easier said than done, but when it does feel like there are only bad things that are happening and that you’re destined to only experience the negative, it’s important to take a step back, whether it be metaphorically or physically. Whether you’re in public and need to close your eyes and/or take a deep breath, or you’re in your room and can quite literally drop all your things, stand up, and take a few steps back, temporarily removing yourself from the negative, even for just a moment, can remind you that there’s more in your life than the terrible things that are going on.
If you can, physically remove yourself from anything that’s contributing to any negative event, such as pushing the coffee cup away from you, locking your phone and putting it away, closing your computer. From there, list as many things that have happened recently that brought you joy, no matter how few or how minor. You can write this if you can or want to, or you can just focus on this mentally. While our brains don’t dwell in the positive things compared to the negative, focus on these good things and ask yourself why they made you so happy. Think of times before when something similar has happened. Think about how it’s likely that these things can happen again, and when they might happen next.
You can also think about something that you’re looking forward to that’s coming up. It could be something significant, like the semester finishing, or even something small that makes you happy, like going to a movie that you’ve been waiting to see. Knowing that something good is coming up is a reminder that not all things are terrible all the time.
There’s always a light at the end of the tunnel. The sun is always there, but you may be only awake in the nighttime, where it’s not visible and you can only see the dark sky. Even if things seem awful now, the truth of the matter is, not all the things are, and even though our brains put more weight on the negative, making ourselves believe that the positive is worth our focus can make a difference, no matter how small.
Have you ever had a bad day? Week? What gets you through times when it feels like everything is falling apart? Share your advice below!
Mental health and mental illness are almost always tied to marginalized groups, with those who identify as LGBT being no exception. You’re probably somewhat aware of the staggering differences in statistics between LGBT+ people and those who are cisgender and/or heterosexual (if you want to check out the specifics, you can do so here), especially in LGBT youth as they try to navigate these identities.
There aren’t that many statistics about LGBT+ mental health after coming out. Naturally, they can differ from person to person. Some find being out to be liberating, while others use it as a platform for LGBT advocacy. Others have talked about how negative school environments have impacted them, but support systems to those they trust make the biggest difference.
We wanted to highlight one specific website: When I Came Out. Here, people write anonymous, quick stories about an instance where they came out and how it affected them. The stories differ not just in reactions but how people came out (one person did so through a spoken word poem in class, another did so with a pun to their best friend). While not every story has a happy ending, it’s a safe place where LGBT+ people can open up and talk through their feelings.
Most of the stories are by teenagers, but there are some as young as 10 leaving stories and some in their late 20s (there’s even a story from a 67 year old!). There’s a search button, and with almost 2,000 stories, you can likely find something that’s specific to you and remind you that you’re not alone.
Of course, coming out isn’t a one-time only event. LGBT+ people are continuously coming to new people they meet, or may be opening up to one person at a time. Everyone has their own journey and steps that they have to take, but learning and seeing that things do get better and that someone who shares your sexuality and/or gender identity have a positive experience after coming out can make a huge difference.
(Also, if you’re questioning or want to feel as safe as possible if the conditions for you aren’t the greatest, simply hit the “escape” button on your keyboard and the site immediately takes you to both Google and weather.com so no one can see that you were ever on)
If you identify as LGBT+, what advice do you have to share if you came out? What are your experiences with people – both with strangers and with those who you’re close with?
It’s easy to feel overwhelmed by social media. With all the different kinds of accounts we can have, the way we can rely on the number of likes and comments we get, and the tendency we have to compare ourselves to others about what we post, social media can heighten feelings of anxiety and/or depression. It doesn’t help that people sometimes endlessly scroll through their social media during depressive episodes or times of increased anxiety, because that’s really all their brains have the energy to do.
One piece of advice that’s usually given to handle the mental health and social media balance is to try going off the grid. Some people delete all their apps, deactivate, and remove themselves completely from social media. This can work, but because of how much we use technology and social media today, it could lead to feelings of FOMO, which then in turn can also trigger feelings of anxiety and/or depression.
If you don’t want to completely remove yourself from social media however (and that’s completely understandable – social media is a major part of everyday life now), there are still a few other options you can try if you either want to cut down your social media use or make it a space that you feel less anxious in.
For example, you can Marie Kondo your feed. Look at some of the accounts or people you follow and see if they make you inspired or happy when seeing their content, or if they do the opposite and make you feel bad about yourself for any reason. If it’s the latter, then maybe it’s best to unfollow them. Some sites also have tools that let you mute or silence accounts so you don’t see any of their content on the explore page or if others you follow share their content.
Another method is deciding which social media accounts are worth having. Instead of going completely off of the grid, you can temporarily deactivate or permanently delete accounts that you don’t use as often or feel like don’t contribute anything to you. It could be that old Facebook account that you haven’t touched or a twitter account that makes you feel overwhelmed with the amount of discourse that always seems to appear. According to a report about teen social media use in the UK, nearly 1 in 5 teenagers have removed certain social media apps. It’s not uncommon to either give this a trial run to see if you can do without some accounts, and you can always add it back if you do find joy in it.
You don’t have to be limited to these options, of course. Regardless, everyone has a way to find a balance in their social media use.
Have you ever removed or deactivated a social media account? What kind of account was it? Why? How did you feel after doing so?
Sometimes, it feels like caffeine is a necessity. It may be that cup of coffee before your class starts at 8AM or that energy drink to help you get through that last leg of your assignment at 2 in the morning. Given the hectic work and school schedules for teenagers and young adults, every source of energy is welcomed to get as many things done in the day as possible.
Having caffeine as a teenager or young adult is almost the norm, with 3 out of 4 adolescents saying that they drink some sort of caffeine – whether it be soda, tea, coffee, or energy drinks – regularly. It doesn’t help that ads for caffeinated drinks are targeted towards this demographic too: marketing for energy drinks have recently come under fire for how they allegedly target teenagers, and coffee shops continuously introduce trendy and new versions of their drinks to appeal to adolescents, not just through their design, but because of how it’d look on Instagram too.
The problem is, caffeine can have a ton of negative side effects, and these side effects are stronger during your teenage years when you’re still developing (children and youth are considered to be “at-risk populations” for the negative effects of having too much caffeine). These include the obvious, like disrupted sleep patterns, to the dangerous, such as links between high caffeine consumption to using other substances, to the long-term, like heart problems.
The effects of caffeine on adolescents can be taken to another level when considering the effects of mental illness and the pressures that they experience during this age. Of course, there’s also the jitters that come with having too much caffeine, making anxiety symptoms feel like they’re dialed up to 1000. The stress from constant homework assignments and exams (on top of being in clubs and sports, applying for and working at jobs, and maintaining friendships) can pile on and make adolescents feel like they need something to stay awake to utilize all 24 hours in the day, which can make those with anxiety feel that much more anxious to get everything done (and get everything done perfectly too). Those with depression are already vulnerable to having irregular sleep schedules and are less likely to get a good night’s sleep, so they may rely on caffeine to stay awake during the day, but having caffeine too late can make it even harder to sleep.
So, what’s the solution? Drinking a lot of caffeine can feel like the only answer given adolescents’ overwhelming schedules, but ultimately, it’s up to you to know your own limits. Experts say that it’s okay for late adolescents and young adults to have a moderate amount of caffeine, so you don’t have to cut caffeine out altogether. It shouldn’t be the only thing you feel like you need to rely on for energy, though.
That cup of coffee or energy drink can may feel like a lifesaver, but that doesn’t mean having one immediately after will be too. At the end of the day, it’s about balance and trusting your body when you feel like you’ve had too much caffeine.
Do you drink caffeine? Do you consider it to be a necessity? Have you noticed how it affects you, particularly on your anxiety or depression?
Nearly half of transgender, nonbinary, and gender nonconforming (GNC) youth between the ages of 3-17 are likely to be diagnosed with a mental illness. Statistics show that at least half of them have received a depression diagnosis, with increased rates of attention deficit and anxiety diagnoses as well. These statistics increase in transgender, nonbinary, and GNC youth of color, and overall, rates of suicide and suicide attempts are alarmingly high. There are many reasons for this, including but not limited to stigma, prejudice and discrimination, and the fear of being unaccepted.
One thing that may help reduce these statistics, however, is when those who identify as transgender, nonbinary, or GNC change their name to present themselves. Choosing one’s own name may help them not only feel more connected with the gender that they identify with, but gives them control over how the world regards them. While some feel that there is a risk in using their chosen name – the process to legally change it can be complicated, their request may be rejected by people they know, and it may make them vulnerable to being outed – there is an overall positive association with transgender, nonbinary, and GNC youth and their mental health when they use their chosen name.
A survey for transgender youth compared what name they went by, how they used it, and their depressive symptoms. The results showed that those who used a chosen name had huge differences in their mental health: they were 56% less likely to have suicidal behavior and had lower rates of depressive symptoms.
Transgender, nonbinary, and GNC people having the power to choose a name that they feel represents who they are gives them the opportunity to control their own narrative. Names are a powerful thing: it’s what people know and refer to us as, and even just seeing a name can give us an idea about the person’s identity, like their gender and ethnicity. By choosing their name, transgender, nonbinary, and GNC people can control how people view their gender identity, and doing this gives them the chance to reframe and rewrite parts of their lives in a way that’s more positive to them.
Doing something as simple as respecting those who wish to be called by a name that they have chosen and feel matches who they are can have the biggest difference on their mental health.
What roles do you think our names play on our identity? Have you chosen, or would you change your name, especially if you identify as transgender, nonbinary, or GNC? Talk about your experiences below!
More often than not, people have a negative view of video games and its relationship with mental health. Video games are often associated with addiction and seen as a poor coping mechanism. Those who play violent video games tend to be more likely to show depressive symptoms too.
You’re also not very likely to associate the games themselves as a way to learn about mental health. However, there have been more games released lately that want to tackle stigma and normalize discussions about mental health. These could be characters who are coping with their mental health issues, or the game itself uses mental health as a narrative tool. This article highlights a few games that have a focus on mental health, including Sea of Solitude and Stardew Valley. We hope that this article can give you some inspiration for some games if you’re curious about video games, already play them, or just want to see what other outlets are out there for both coping and learning.
Do you play video games? Are there any you found that talk about mental health and illness in any way?
While the lasting power of things on the Internet is permanent, the significance and popularity of some things are fickle. Even if Facebook is still up and running, notes and middle school photos buried somewhere deep down your feed, you probably don’t use it anymore – what was once one of the most popular website for teens is now only used by 51% of them, with only 10% saying they use it the most often. MySpace is pretty much nonexistent (as well as all the music on the website – one of the main features of the social network, and Tumblr has had a significant decline in users in recent years.
Social media sites aren’t the only things that are fickle on the Internet: the content posted on them are as well. There can be a million posts about the Ice Bucket Challenge one week, and not a single mention of it the next. The topics people talk about online are also changing, whether it be a movement, celebrity, or popular television show.
With that being said, how did teens use social media twelve years ago? 2007 was a different time: Snapchat and Instagram didn’t exist, and Facebook was primarily used by college students and high schoolers, not a single advertisement in sight. Vlogging wasn’t really a thing, and Youtube was there to provide meme-y videos and illegal uploads of TV shows split into three parts.
2007 was really the first time that teens were not just taking in media on social media, but were actually participating and creating their own content for it. These included blog posts and uploading creations like artwork and music. Adolescents who used social media were more likely to be girls in their late teens, compared to now where just about every teenager is on social media. Another major difference was that researchers had found that teenagers who were using social media and going online spent just as much time away from the screens too.
The first iPhone also came out in 2007 – while this wasn’t the first smartphone, it started the idea that anyone can use the device in the palm of their hand to access anything they wanted, anywhere, with or without WiFi. Those that didn’t have iPhones may have had iPod touches, which still made the Internet that much easier to access.
There’s little information and even less studies done that talk about the effect of social media on adolescent mental health. This may be because social media was not as widespread, accessible anywhere, and exhaustive at the time, but it may also be because the dialogue surrounding mental health was different, especially when it came to young people.
There were distinct gender differences in how teenagers in the early 2000s talked about the issues they were going through (girls were more likely to tell their friends and boys their parents), but overall, neither were likely to seek treatment because of high stigma. Additionally, nearly half of 8th graders surveyed talked about mental illness as “something being wrong in the mind” and often had a negative view or interpretation of what it meant to be as a person with a mental illness. All of these could have affected how much teenagers disclosed online to the few platforms they had access to depending on what sites they used and how much they could control their privacy settings.
A lot can change in a year for social media, and a lot has changed in 14. Nowadays, people talk about anything and everything online, can connect accounts across social media platform, and have most likely talked to everyone they know in real life over some sort of social media. This can have its positives and negatives when it comes to talking about mental health – it can normalize it or you might be afraid of being judged by even just one person – but at the very least, the discussion around it and social media as a whole has changed.
What stood out to you? Do you notice any similarities about how technology was used in 2007 and today? How do you think social media may change in the next 1, 5, or even 15 years?
Mental health issues among teens are a growing issue in the US. The demands for mental health services and treatment clearly exceed our nation’s supply, and the effects of this imbalance are making their mark.
The suicide rate among young people ages 10 to 19 increased by 56% from 2007 to 2016. According to the CDC, suicide and suicide attempts cost the nation $70 billion in lifetime costs for medical care and lost work hours alone. Serious mental illness in the US cost $193.2 billion in losses of personal earnings in 2002, translating to a massive loss of human productivity. Prescription opioid misuse, another epidemic associated with mental health conditions, costed $78.5 billion in 2013, including costs from health care, the criminal justice system, and lost productivity. How do we address these issues that weigh so heavily on our nation’s economy? We target a common source of these mental health issues – children.
Many mental health issues begin in childhood. With the short supply of child and adolescent psychiatrists, it is easy for children to slip through the cracks of treatment and have their mental health deteriorate further in adulthood; only 40% of adolescents received treatment for major depression in 2017. It is also not uncommon for children to wait days in an ER for an opening of a hospital bed in a psychiatric unit. In Fairfax County, VA, parents often drive hours to take a bed that has opened late at night. Washington, D.C. is the only place in the US with sufficient child and adolescent psychiatrists for its population, while the rest of the country is severely lacking. This shortage isn’t without reason – psychiatry is one of the lowest-paying specialties, and new psychiatry hospital wings and treatment advances can easily fall off the priority list when compared with cutting-edge medical technologies in more competitive and glorified fields such as surgery.
As the staggering costs of mental health attract more attention to this serious public health issue, other outlets are being explored to expand mental health resources to reach the youth that need them:
The pediatrician work force is being called to action to manage basic mental health issues. Last year, the American Academy of Pediatrics issued guidelines for adolescent depression in primary care, targeting youth ages 10 to 21. Educating primary care doctors in mental health is a top priority.
Nonprofit organizations also offer mental health programming when government funding falls short. Strength in Our Voices trains high school students and teachers in suicide prevention in schools in Washington, D.C. The Beautiful Minds Initiative in Florida is a collaboration among health care providers, community mental health professionals, social services, and public school systems to bring mental health care to at-risk children in Collier County. Adapting for Life, Surviving the Teens is an outreach program from Cincinnati Children’s Hospital in Ohio that educates young people in junior high and high schools on drivers of suicidal behavior and ways to cope with them.
Have you ever sought help for mental health? If so, what resources did you use to get the help you need? Do you have mental health awareness programs at your school? If so, what are they like? What resources or programs did you wish were out there? Share your thoughts and experiences below!
This SOVA blog post was based off an article from Jayne O’Donnell in USA Today, “Help Hard to Find for Teens Struggling with Mental Health, Thoughts of Suicide.” To access the original post, check it out here.
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