There are going to be a lot of chances to reflect and give back during the holiday season. While reflecting and giving back can be done on a very personal level, such as evaluating how the past year has gone and what can change in the upcoming new year, or participating in local food and gift drives at school or work.
There’s plenty of options and organizations to donate to (some more popular and available than others), and it can get pretty overwhelming to decide which ones to choose (of course, if being able to donate is something you can do). Each organization is different, and everyone has issues that are more personal to them and have respective charities that they’re drawn to, but if you still want some options to consider, we’ve listed a few mental health organizations below. You can directly donate, buy merchandise where the proceeds go to the group, find volunteer opportunities, or even just share the resources on social media to get the word out.
The blog post includes mentions of suicide, death, and drug addiction. Please read with caution if any of these items triggers or upsets you.
Social media has made it so that we can feel even closer to influencers, idols, celebrities, and other famous figures, no matter where they land on the fame spectrum. They use the same platforms we do, play around with the same filters, and post little (or a lot of) snippets and vlogs through their phones about the mundane, relatively average things they do during their day.
The relationship people develop when they feel particularly attached to a celebrity is known as a parasocial relationship. In short, these are one-sided relationships: the celebrity very likely does not know you exist, but you still feel some sort of connection, almost to the point of seeing them as a friend. It’s why you feel so defensive when someone makes fun of them or criticizes their work and why you get so excited when they release new content. Social media making it so that they give you a peek into their lives has intensified this relationship, because it’s like you’re literally their friend getting to hang out with them in their home, for example.
So when a celebrity you really, really like, follow, and feel engaged with passes away, you may find yourself reacting a lot more emotionally than you may have thought.
Celebrity deaths, of course, aren’t uncommon, and can have a great effect. Think about the public’s (and possibly your own) reactions when celebrities such as Carrie Fisher, Anthony Bourdain, Prince and Alan Rickman passed away. Adults who likely grew up with their works may have shown emotion that you didn’t expect them to have, but these reactions may have stemmed from memories they have of their movies and music as a child and the influences those people had on them.
The same feeling can occur when a young celebrity you like passes away. But in some regards, these celebrity deaths can feel worse, especially if they’re closer to your age. It’s a reminder that human life is finite and can remind you of your own mortality. It can even trigger fears of death and the reminder that it can happen at any age, and it can be hard and scary to navigate and cope with the feelings surrounding that. Consider the reactions that you, or others, may have had with the recent passing of Juice WRLD and Cameron Boyce earlier this year.
And then there’s the social media aspect of it all. Not only are you never going to get any more content from them (whether it be videos, music, movies, or anything else), but that parasocial relationship can result in similar feelings if someone closer to you, like a friend, suddenly passed away.
It can get even more upsetting when mental illness comes into play, too. It can be both devastating and triggering if someone you looked up to and whose content you used as a coping mechanism had their own personal struggles, like K-pop idol Sulli who committed suicide a few months ago and Mac Miller, who had been open about his depression, substance abuse, and the relationship between the two, passed away from an overdose last year.
Everyone has their own way of grieving and processing death; the way we process celebrity deaths is no exception. It’s completely valid to feel emotional, cry, and be upset when someone you admire passes. You may want to look back at their old profiles and the archive they left behind, or you might look at posts about that celebrity by either their friends or other fans who also enjoyed their work and relate to their grief. It might be healthy for you to unfollow the person altogether, but some may want to keep following them as their own way of respecting them. YouTube likely has compilations of moments of them if you ever want to look back on the more personal moments they had too. If the death is triggering because of how they passed away, try reaching out to a close friend, family member, or anyone else you see as a support system. Journaling and working through your thoughts and how you’re feeling can also help.
Ultimately, grief is still grief. No matter how close you were to someone, even if you didn’t know them at all, even if you weren’t their biggest fan, the pain of experiencing a loss is real. Though the relationship may have only been through the screen and by a couple of “following” buttons, you had someone in your life that made you happy, and trying to return to that happiness when they’re gone may take some time.
Are there any celebrities that you care a lot about? Have there been any that have passed away? How did you cope with, or react to it?
One of the less commonly talked about aspects of mental illness is maintaining personal hygiene—more specifically, the inabilityto do so. This topic can be embarrassing for many people which is what contributes to the lack of conversation surrounding it.
Depression virtually drains you of all your energy which can make it difficult to function on many different levels. Sometimes it can be hard to even get out of bed, much less take a shower and brush your teeth. The little bit of energy that you may have often gets used to do “more important” things, such as going to class or work. In a society that shames those that don’t maintain their hygiene (think of the accusations of assumptions of grossness and laziness), worrying about being judged or ignored can make depressive symptoms worse, and the cycle continues.
There is no need to feel embarrassed, though. You would not be lamed if you were physically ill and did not have the energy to do these daily tasks. Mental illness is the same thing. The fatigue, lack of energy, and lack of motivation is no different.
You are not gross. You are not lazy. You are not less than those who do not struggle.
It is important to take even little steps to maintain your personal hygiene. This is not only for your physical health but keeping yourself clean can help boost your confidence. Here are some tips you can take to stay clean on even the hardest days:
Use Dry Shampoo and Deep Conditioner
Using dry
shampoo will help get rid of the oils in your hair, giving you a “just washed”
look—and it smells good too! If you have not been able to brush your hair for a while, and it’s beginning to matte, use a deep conditioner to loosen up the tangles.
Sink Baths and Baby Wipes
Using a washcloth and some soap in your sink to hit the “hot” areas like your armpits before applying more deodorant is a way to clean up a bit. If your sink is deep enough, you can even wash your hair under the faucet. You can also use baby wipes instead of using a wash cloth. This is even quicker and can be done while you’re still in bed.
Take a bath instead of a shower, or get a shower chair
Sometimes just the thought of standing that long in the shower is what deters people the most. Taking a bath is a way that you can get clean without having to stand so long. If you do not have a bath tub, you can also buy a shower chair.
Use Mouthwash and Carry Gum and/or Mints
Carrying a travel bottle of mouthwash can help on those days where you just couldn’t get up to get ready before leaving the house. You can use it in the bathroom at work or school. Gum, mints, or breath spray can help on those days where you forgot to brush.
Deodorant and Sprays
When using body sprays, make sure to use sparingly so as to not have a super overwhelming scent. Febreeze can be used to lightly mist shirts or pants that you are unable to wash, and there are products designed to give clothes a refresh if you haven’t been able to wash them. Using deodorant at night as well as in the morning can help to contain body odor.
Ask for help
If you have someone who is willing to help you, ask them to run a bath or even brush your hair for you. Not only will it help you relax, but it can be a bonding experience with a loved one.
Invest in a nice hygiene product
Buying
fancy bubble bath, lotions, or shampoo can be a way to spoil yourself and give
you motivation to try out your new products!
It’s important to be proud of the small steps you take and to make realistic expectations for yourself. Sometimes just hopping in the shower to let the warm water run over you is enough for that day. Be proud of accomplishing even the simplest of tasks!
Have you ever had any difficulties in doing any “simple” tasks, including maintaining personal hygiene, when you’re going through a particularly hard time or episode? What other tips do you have?
DBSA lets you find local support groups that they run as well as an option to create an account for online support
According to the Depression and Bipolar Support Alliance (DBSA), over 21 million Americans are affected by mood disorders including depression and bipolar disorder. Through it’s large network, the organization aims to create a community in over 600 support groups and make extensive resources accessible to help those coping with these disorders.
The site means it when they say their resources are extensive. There’s advice on how to set and achieve goals (since this can be difficult for those with a mood disorder, according to the website), a worksheet, handbook, and videos about wellness and “living successfully,” and a complete breakdown about depression and bipolar disorder.
DBSA really shines through however with its support tools. We want to specifically highlight their section for young adults. They have handouts that talk about wellness in relationships and wellness in school, a weekly online support group, and their own podcasthosted by fellow young adults on topics such as budgeting and insurance with a mood disorder, dealing with relapse, and faith and mental health.
We’ve only touched the surface about the kinds of resources that the DBSA contains, so if you want to learn more, you can explore here!
Do you use any online resources to learn more about mental illness symptoms that you experience? What are your experiences with bipolar disorder?
We’ve discussed before how being 100% happy during the holiday season is just not realistic. In fact, feelings of anxietycan spike (especially those taking finals), the holiday blues is a real phenomenon, and as the days get shorter and the weather gets colder, those experiencing seasonal affective disorder may start experiencing symptoms.
Social media, to no surprise, likely paints a different image on your feed. Financial anxieties likely increase with the pressure to buy gifts for loved ones, and continuously getting ads about what to buy as presents probably don’t help. As a season of activities (think Christmas tree lighting, ice skating, winter festivals, and holiday parties), you may experience FOMO, if not at least pressured to go out to find events of your own to attend. For those who may have experienced a recent loss or have strained relationships with family members, seeing images of families together can also trigger negative feelings and depressive symptoms.
Managing how you navigate social media during the holidays is similar to basically any time of the year. The thing is though, FOMO, the pressure to get out and do something, even just taking #aesthetic photos of yourself are all heightened right now. It’s not selfish and you’re not being a Grinch if you don’t want to post anything or go on social media at all during this time, nor are you a Scrooge if you scroll past all the ads and wishlists people are posting. You can use these posts as motivation to call or message a friend or family member to catch up with instead of spending time scrolling through your feeds. You can even put your phone on “do not disturb” and indulge in some cheesy holiday movies if you still want to enjoy the season without being bombarded by how your peers are celebrating.
Everyone has their own way of celebrating the holidays. This isn’t to suggest that posting about the holidays on social media is a bad thing – if it brings you joy, go for it! – but for others, it can get overwhelming and triggering. Social media isn’t the only way to celebrate this time of year, and hopefully you can find a way that’s beneficial and positive for you.
How do you like celebrating the holidays? Do you post about it online? How do you feel about people posting about the holidays on social media?
Some of the more common symptoms associated with depression include fatigue, a loss of interest in things one usually enjoys, and hopelessness. Anxiety symptoms are usually thought to be restlessness, nervousness, and a rapid heart rate. Another symptom that can come with both, however, is anger.
At first, it doesn’t seem like anger should be a part of anxiety or depression. We often think that depression looks like emptiness, and if an emotion is ever felt, it’s likely going to be sadness. With anxiety, where the body is high-strung, we think that people on-edge are more likely going to be on-edge on a breakdown. That being said, irritability (and the anger associated with it) are core symptoms of mental illness.
No one likes being angry, though. It can suck feeling like that’s the only emotion you have in that moment, and with mental illness, that anger can feel that much stronger even if it’s over the smallest thing. Experiencing anger during depressive and/or anxiety episodes feel like they’re coming out of nowhere, but there’s been some research that shows that it can come from those extremely critical voices that put down everything the person is doing. If we believe these voices, we may think that others – especially those that we are close to – are saying these same, hurtful things about us, and therefore lash out as a result. The extreme feelings of stress and worry that come with anxiety that puts us on edge may also make us activate our “fight” response (instead of “flight”) if we think we’re being provoked and if something doesn’t go the way we don’t want it to.
It can be hard to push back heightened emotions as you’re experiencing them, especially with anger. However, if you can feel your temper start to rise, taking just a second to take a step back, breathe, and asking yourself why you’re feeling this way can help calm you down. Keeping items like a stress ball or something small and accessible to squeeze down on can harmlessly transfer your anger onto another object. And in cases that you do lash out, you don’t have to explain why you did or that it’s because of depression and/or anxiety, but simply acknowledging that you didn’t mean to and apologizing can make a huge difference.
Have you ever experienced anger during a depressive or anxious episode? Did you ever take it out on someone as a result? Why did you feel the way you did, and if you did lash out, how did you handle it?
We’ve heard it before (in fact, we’ve even discussed it here): tips to help de-stress and relax often include getting organized. Whether that be through cleaning out your closet, getting a planner, or buying color-coordinated folders and binders, we feel some sort of satisfaction when things are put in their place, even if it isn’t relevant to what may be causing anxiety.
But why is that the case? Even considering organizing sends a calming rush sometimes. De-cluttering and putting things in order are popular activities in order to help with stress, and there have been several studies that have come up with possible reasons as to why this happens.
Clutter and messes can be a visual representation of the mind, which can therefore make your own disorganized thoughts that much more stressful. These visual stimuli can make it harder to focus because the business overwhelms the visual cortex. This is particularly true if the clutter has nothing to do with what’s currently stressing you out too, therefore making them task-irrelevant objects. Identifying what you need to focus on and complete becomes more difficult as a result.
There are even health benefits associated with organization, and as a result, cleanliness. A survey found that those who make their bed and/or sleep with clean sheets are much more likely to get a better night’s sleep. Other studies found that those who keep a schedule, set goals for an exercise regimen, and keep a clean home are more likely to commit to being active.
On the mental health side, studies have established that there is some sort of link between organization and depression. In one study, women who felt that their spaces were cluttered and had “unfinished projects” were more likely to be depressed compared to those who described theirs as restorative. The former also had higher levels of cortisol, or the hormone that controls stress. Clutter can also make people self-conscious and worry about how others perceive them. The fear of being judged for a messy space can contribute to a worsened mental state, particularly because of the human need to be accepted by others.
The human body itself is incredibly organized and well-functioning. Our bodies love routine and order – think of circadian rhythms (the way that our behaviors follow a daily cycle). We know to sleep when it’s dark and complete activities when it’s light, for example. Some believe that our bodies strive to be organized inside and out, so having an organized and clean environment gives our bodies some peace of mind.
So, there are several reasons that a lot of wellbeing lists include cleaning up and getting organized. There are likely a lot more contributing factors, but next time you clean out your backpack or color code your closet, you can have a better understanding as to why that’s the case.
Why do you think organizing helps with stress relief? If you’ve tried it before, do you think that it works?
Nostalgia can be a powerful tool. Advertisers and Hollywood have taken note of this: a lot of TV shows and movies today are reboots and commercials tap into that childhood nostalgia in order to make the viewer associate the product with a simpler time. Positive memories and remembering happier times is comforting, a warm sort of feeling that can remind you that things can be good, because they have been that way before.
There’s a reason why tapping into these memories and creating these warm, fuzzy feelings is so successful beyond marketing. Studies have shown that looking back on happier memories can have a positive impact on mental health, to the point that it can be used as a way to aid with depression. Nostalgia and happy memories, particularly those that have happened to you, can have an almost instant effect on mood and can promote generally increased well-being.
One popular way to spark that positive feeling that comes with remembering a good memory is through a Happiness Jar. The instructions are simple: once a day, take a slip of paper, write down something good that happened to you that day, and place it in the designated jar. Happiness jars are there to remind you that there are good things that can happen each day, no matter how small. When there are moments or days that you’re not feeling your best, if your mental health isn’t at its strongest or you’ve just had a bad day in general, you can use the happiness jar to read about the good things that you’ve logged before. Reading these can recall these positive memories, and lead to the positive emotion associated with nostalgia, including reduced feelings of threat.
Happiness jars can also boost creativity. You can always keep it simple and use whatever container you have on hand with a few pieces of cut up paper next to it. You can also use it as an opportunity to have some fun: you can paint or decorate a mason jar with stickers or ribbon, or you can buy nice stationary to write down your memories for the day. Whatever approach you take, happiness jars are there not only for you to have a source of instant joy when you need a pick-me-up, but they’re reminders that good things can happen every day, no matter how small.
Would you consider keeping a happiness jar? Have you kept one before? Do you think writing down small, but good, things can affect your mental health?
If you’re in school, you’re likely aware that the next couple of weeks are devoted to finals. Depending on what kind of classes you’re taking, you may have papers to write.
If you’re not in finals mode, you’re probably still writing in some way, like if you’re jotting down quick ideas, journaling, or creating to-do lists. Writing for organization can help reduce anxiety by having a space for everything that you want to achieve laid out in front of you. For others, writing is therapeutic, where you can have a private space to write about how you’re feeling that day or over a certain period of time.
The classic journal is always an option for scribbling down thoughts and ideas, but in the technological age, the convenience and the fact that we spend so much time on our electronic devices already can make computers and cell phones much more ideal options. Another classic is Microsoft Word, which for some, can feel like the only option to get things written down. Unfortunately, while effective, it may not be the best fit for all of us, or we may be so used to it that we feel like we’re not getting the best results. Some may even associate Microsoft Word with school and graded assignments and feel anxious or intimidated by working in it.
The spaces where we work can make a huge difference, whether it be our physical location or where we’re staring for hours on end. If you’re looking for something new, here are a few writing systems you can install, and the best part? All of their main features are free, and are available as phone apps too!
Google Docs You’ve likely also used Google Docs at some point, since Google Drive is pretty much the Gmail equivalent of Microsoft Office. It can be really convenient, since everything syncs up to your Gmail and you can access it on all your devices. It’s also great for collaborations and group projects, since you can add others to read and edit the same document too.
Evernote Evernote is also a cloud, letting you access anything you’ve written on all your devices with the same login. You can organize similar documents under the same folder to keep things de-cluttered, and Evernote is also connected to Google and Siri so you can update things using your voice.
Bear Like the other two, Bear can be used for a variety of things, from checklists to prose. Te variety of things available from Bear can seem endless too: you can change color schemes, link notes together, and use a markup editor. You can also have the app take over the entire computer screen so you’re not distracted by other things too. Unfortunately, however, it’s only available for Apple products.
Do you like to write? How do you think writing, whether for fiction or nonfiction, can help with mental health? Do you have any other recommendations for writing apps?
An easy target for those criticizing how adolescents use technology today is by mimicking them taking a selfie. The image can feel much more familiar than you may want to admit: your phone in your hand, arm stretched out in front of you as you angle and turn both it and your head as you try to find the most flattering shot. You take a few, get unhappy with nearly all of them, then repeat the process with different lighting, by changing your hair ever so slightly, and so on.
Some have raised their concerns about how selfies promote vanity. For example, in a survey conducted among plastic surgeons, a little more than half said that their patients’ motivations was to look better in selfies. There have been reports that selfies promote narcissism, but some argue that people who already have more narcissistic traits are more likely to take selfies to fuel it. Selfies can be a way for adolescents to explore who they are (something that youths have historically been doing), and as a way of boosting their confidence and self-esteem, and some studies have shown that teenagers feel better about themselves when they take selfies.
Selfies aren’t just an independent activity though. Social media gives us the opportunity to share the photos we take of ourselves with others. The frequency in how often people put images of themselves online can affect those who are already vulnerable to or may already be diagnosed with body dysmorphic disorder (BDD). It doesn’t help when filters start coming into play. Because of the ways that certain filters soften and blur the face, sometimes adding a little bit of makeup or slightly changing features, it can cause people, especially adolescents, to fixate on what they consider to be “improvements.”
Photoshopping used to be the go-to method to “enhance” photos, but the software can be expensive, it takes time, and there are a lot of features to navigate. Meanwhile, you can simply swipe through filters on Instagram and Snapchat to see what looks the most flattering, and tools like Facetune make the editing process a lot quicker. This “Snapchat dysmorphia” has led to an increase in people requesting things such as plastic surgery and fillers to change their look, and instead of bringing photos of celebrities or others they want to resemble, they bring in photos of themselves with a certain filter.
However you feel about them, no matter how many you may or may not take, selfies are here to stay. There’s a healthy way of going about how you perceive yourself and others when both taking and looking at them, and like most things on the screen, what you see very rarely represents reality.
How do you feel about selfie culture? Do you post or take them often? What other ways do you think taking selfies and posting them can positively or negatively affect mental health?
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