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The Depression and Bipolar Support Alliance

December 13, 2019 in LINKS

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 podcast hosted 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?

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Watching the Holidays on Social Media

December 12, 2019 in Social Media Guide

We’ve discussed before how being 100% happy during the holiday season is just not realistic. In fact, feelings of anxiety can 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?

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Anger’s Role in Depression and Anxiety

December 11, 2019 in Educate Yourself

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?

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Why Does Organizing Help with Anxiety?

December 10, 2019 in Educate Yourself

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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.

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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?

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Little Reminders

December 9, 2019 in Be Positive

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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.

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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.

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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?

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New Places to Write

December 6, 2019 in LINKS

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?

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Selfies

December 5, 2019 in Social Media Guide

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.

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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.   

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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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TV Shows and Content Warnings about Mental Health

December 4, 2019 in Educate Yourself

Television shows have been including trigger warnings for years. You may have noticed the box in the upper left corner with a not just a suggested age warning, but a few letters underneath to indicate if there’s violence, sex, heavy language, or suggestive dialogue. It’s also those black screens that show up right before the episode starts, sometimes included with a stern, male voice warning about more specific content in the episode that may be disturbing and that “viewer discretion is advised.”

These sorts of messages have ranged from warnings about bright, flashy images that may trigger epilepsy, depictions of mass shootings, to graphic violence. Generally, content warnings rarely get into specifics about why they’re there and simply state that the episode includes content that is not suitable for all audiences, which isn’t incredibly helpful if you’re not sure what the disturbing material might be.

Content warnings have started to become more specific however, particularly with warnings about mental illnesses. The most notable, and controversial example, is with 13 Reasons Why, which has been the center of many conversations about how and if mental illness can be responsibly and respectfully portrayed on TV and film. The last few episodes of the first season included content warnings, with the last including one specifically talking about an explicit portrayal of suicide, and the second season included an even stronger content warning before the entire season begins. The Politician, another Netflix show, does the same with a message about the show having elements that may be “disturbing” for those with mental health struggles.

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HBO is taking one step further: the channel recently announced that many of their shows are going to include these content warning screens but with specific mental illness depictions that are going to be shown in that episode. This affects current shows such as Euphoria, which, like 13 Reasons Why, has a large adolescent following, as well as completed shows like Girls and The Sopranos. But where content warnings are usually meant to tell those who may be affected that this episode isn’t for them and to skip it, HBO wants to use theirs to encourage a conversation about mental health. In their words, viewer discretion isn’t advised, but “viewer conversation is encouraged.” 

The channel hopes that the specific mental illnesses listed before the episode and the “doctor commentaries” about those illnesses that supplement them will help spread awareness and help those watching not just learn more, but have the ability to break the stigma around mental illnesses.

What do you think about content warnings before TV episodes? Have you ever seen any with warnings about situations with mental illness? Do you think these are effective or that having a conversation because of them are possible?

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Navigating Work Stress During the Holiday Season

December 2, 2019 in Be Positive

No matter where you are, whether it be in school and/or work (or any other situation), the time in between Thanksgiving and winter break, no matter how long, can be hard to navigate. Suddenly everything feels like it’s in overdrive: going from a longer, likely lowkey break to having a ton of assignments due within the span of a couple of weeks can seem, and is, overwhelming. The same can be said for work, where things can feel extra stressful during a time that’s supposed to be celebratory and relaxing since it’s the holiday season. Those working in retail have a whole other level of stress given the rise in people shopping and extended hours that they have to work.

Needless to say, despite being “the most wonderful time of the year,” the time between Thanksgiving and winter breaks can be the most stressful too. If you’re experiencing intensive anxiety symptoms when you’re in class, doing homework, or at work, know that this is completely normal. It may not seem that way since it’s the holiday season and people generally tend to be more cheery and relaxed, but the truth of the matter is, holiday anxiety and stress exists.

While taking a break amongst the chaos that is finals and extended work hours is frankly impossible, if you’re able to, you can try to find at least a couple of minutes for yourself. This can be done by taking a few deep breaths or practicing other kinds of deep breathing, organizing the things around you, or even just checking your phone. You may even need to take a small walk to at least another room to refresh yourself by having a change of scenery. 

The next couple of weeks are going to be rougher than normal for some. Whatever extra work you might be dealing with during this time, it’s important to remember that you’re not alone in your stress and the feelings of being overworked, overwhelmed, and worried about this time never coming to an end and the worry about these feelings never going away are incredibly valid. Along with finding quick and simpler coping mechanisms among the chaos to ease some of this stress, remember that this time doesn’t last forever and that break at the end of the month that you deserve will come.

What’s this holiday season like for you work-wise? Do you feel like your workload now is more than usual? What kinds of quick and easy coping mechanisms do you have for stress relief? 

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The Problem with “Good Vibes Only”

November 25, 2019 in Be Positive

Positive thinking can be powerful. Not only does it have a beneficial effect on mental health, but studies have also shown that there are positive physical effects too when it comes to conditions such as heart disease. Besides that, positive thinking can improve your mindset, the energy you feel and give off, and how others react to you.

That’s probably why you may have seen an influx of posts, tweets, and people in general trying to encourage positive thinking. Phrases such as “good vibes only,” “choose happiness,” and “smile more” have all become popular, showing up on t-shirts, coffee mugs, and signs to put on your bedroom door. Spreading positivity, for lack of a better word, is positive, especially in a climate where most adolescents feel that mental illnesses such as depression and anxiety are the biggest problems within their generation.

But here’s the thing. Encouraging only positive thinking can cause people to think that in order to be accepted, they have to push away the negative things that are bothering them and pretend that they don’t exist. If someone is going through a hard time, they simply have to “choose happiness,” change their mindset, and everything will be okay. However, if people realistically cannot do this, they can feel worse about themselves because they’re not doing positive thinking “correctly.” And while it’s good to be optimistic, one study found that only thinking positively tricks the brain that what you ultimately want has already been achieved, therefore, you’re less likely to put effort into things. 

Like most things, it’s important to find a balance in how you think and perceive the events and people around you. Only negative thinking is incredibly harmful, and only positive thinking is both impossible and can make you feel guilty (which ironically can lead to more negative thinking). One approach you can take is “mental contrasting.” Here, you first take a few minutes thinking of something you want, it happening, and how that makes you feel. After, you take a few minutes to think of the obstacles that can occur. This encourages those doing the activity to realize that the things we want aren’t guaranteed, but achievable. 

It’s totally fine to want good vibes around you and to try and surround yourself with people that give off warm, friendly energy. But what’s also important to remember is that acknowledging and feeling those negative emotions give you the opportunity to know where you need to introduce positive thinking. It’s also important to remember that both negative and positive thinking have a relationship with each other. It’s like self-care: it’s good to do positive things for yourself, but it shouldn’t come at the cost of ignoring the bad when the bad can actually be used as a supportive tool too.

What do you think about how positivity is displayed on products and on social media? Do you think a balance between positive and negative thinking is possible? How so?

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