SOVA

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

SOVA Blog

by Moderator ★

What are Adverse Childhood Experiences?

July 3, 2019 in Educate Yourself

This blog post includes mentions of suicide and abuse. Please read with caution if any of these items triggers or upsets you.

Adverse childhood experiences (shortened to ACE), are stressful and traumatic events that have occurred in one’s lives during their childhood, from birth to 18. The more frequently that children experience ACEs, the more likely they are to experience toxic stress, an extreme form of stress that can have drastically negative effects that can lead to lifelong health problems. While they sound, and are, extreme, having ACEs is not unusual. According to the Center for Youth Wellness, nearly 35 million children in the US are affected by ACEs, 1 in 4 adults have at least one ACE, and 1 in 8 adults have at least four. 

falling-99175_960_720These kinds of ACEs and how people respond to them can be different, but they often include parents divorcing, abuse (sexual, physical, and/or emotional), violence, neglect, and living with a parent or guardian with a mental illness. The negative health effects that result from toxic stress include the physical, like heart disease and cancer, and the mental, like depression, substance abuse, and suicide. 

Not every person who has gone through ACEs are going to immediately experience toxic stress and the damaging health effects, however. Genetics, receiving a good education in a safe environment, and having a support system all play a huge role in how the child responds to these situations and can even act as a barrier from toxic stress from occurring. This is also where resilience come in. We talked about resilience last week and how learning to overcome past experiences can help prevent negative health effects from getting worse if you want to learn more about how resilience works. 

Finding the time, mental place, and space to build resilience and tackle adversity can be really hard andrea-tummons-NLh54uTbftQ-unsplashthough, especially for children and teenagers currently experiencing ACEs. One current example are the children who are being detained and put in detention facilities at the US-Mexico border. Migrant children are not only being separated from their parents (parent separation is an ACE in itself), but they are also being put in terrible conditions, being neglected, and experiencing abuse from the guards, making them experience multiple ACEs at once and providing no opportunity to build resilience.

The relationship between ACEs, toxic stress, and the health effects of toxic stress is strong, but it doesn’t necessarily mean that one has to lead to another. If you’ve experienced, or think you may currently be experiencing ACEs, doing things like finding a safe place just for you, having one person that you can talk to, or seeing a therapist are just a few activities you can do to strengthen your resiliency and prevent toxic stress or negative health effects from being at their worst.

If you want to learn more about how to help or if you want to donate about the situation going on across the US-Mexico border, you can do so through the charities listed here.

If you want to help or donate for children currently experiencing abuse, or if you or a loved one need to contact a hotline about your experiences, you can do so here.

Have you ever experienced ACEs? What are other ways that you think children and young adults can build resiliency to combat the effects of toxic stress?

Tags: , , , , , 2 Comments »

by Moderator ★

Incorporating Telehealth into Mental Health Treatment

July 2, 2019 in Educate Yourself

medical-1849086_1280Many studies have pointed out that adolescents have low numbers when it comes to seeking treatment for their mental health despite the growing rate of mental illness diagnoses. There are many barriers that prevent them from seeking treatment, and can be both voluntary and involuntary: issues such as lack of transportation and funds can make it impossible for adolescents to physically get there in the first place, and some may have anxiety to make that first phone call or send that first email to schedule an appointment.

Overall, whether they want to get treatment or not, adolescents can be confined to their own home. That’s where telehealth comes in.

What is telehealth and telemedicine though? Telehealth communications is a way for icons-1831922_960_720doctors, therapists, and other medical professionals to contact and have appointments with their clients over technology, like through video calling or texting. Not only is it less expensive, but it also ensures more accurate information for patients (about 80% of people already learn about mental health online, but that information may not always be correct). It’s also more likely for the appointment to actually occur; telehealth checkups can happen regardless of weather, change in bus or train schedules, and can prevent that anxious feeling that can come with speaking to the receptionist once you arrive at the doctor’s office.

steinar-engeland-GwVmBgpP-PQ-unsplashThose who have reported and studied the effectiveness of telehealth have noted that this method of communicating with your practitioner is particularly strongest when it comes to treating mental health. A study back in 2013 even suggested that telehealth may be even more effective for children and adolescents versus in-person meetings, especially due to their unwillingness or anxiety to go to traditional in-person meetings with a counselor or therapist. Technology is also a more comfortable means of communicating for those who are younger, and communicating through something like FaceTime with their practitioner can put younger patients in a more natural setting and make it easier to open up about what they’re going through. 

Of course, telehealth may not be for everyone, but if it can be physically impossible for you to get out of bed or your home to see a medical professional, especially for your mental health, it may be worth exploring your options for telehealth.

What are barriers for you when it comes to accessing treatment for your mental health? Would you consider using telemedicine?

Tags: , , , , , 1 Comment »

by Moderator ★

An App to Consider: Stop, Breathe & Think

June 28, 2019 in LINKS

Stop, Breathe and Think, like other mindfulness apps, helps those take a few minutes out of their day to check in with themselves, and as the title suggests, stop, breathe, and think. Unlike most apps is that it’s incredibly customizable, taking in how you’re feeling and building activities that they think is best for you.

The app lets you determine how you’re feeling at that moment both physically

and mentally, then has you choose five feelings that you’re currently experiencing (each have their own emoji representing them too!). From there, they give a recommended list of activities for you to try for a bit, but you can always explore all the activities if the ones they suggest aren’t right for you. You aren’t limited to this list forever either; every time you check-in to see how you’re doing, SBT will give you a new list if how you’re feeling is different than before.

What also truly makes SBT stand out is its corresponding app made for kids between the ages of 5-10. If you have a younger sibling, cousin, or family friend, just to name a few, SBT for Kids may help them gain mindfulness and social-emotional learning (SEL skills). SEL skills are a part of understanding and being strong in emotional intelligence, that is, having more SEL skills helps people understand and process their emotions in a healthy way, and it also helps those understand how others are feeling and makes them more empathetic. The kids’ version includes games and activities that are developmentally appropriate – some of the games require movement, for example, to build up their motor skills.

Because of this, SBT for Kids works as a kind of early intervention (an intervention made to help protect those from issues they may be vulnerable to from happening, such as mental illness). That doesn’t mean that if you’re not under 10 years old that you’re doomed for life because you didn’t develop SEL skills like this when you were younger. Those even in adolescence can practice and learn about mindfulness and SEL, and it’d still be early enough for them to reduce the severity of certain things, like the more dangerous effects of mental illness and the snowball effects that can result.

Do you use mindfulness apps? What do you think about the customizable experience? What do you think about the idea of a mindfulness app for children?

Tags: , , , Comments Off on An App to Consider: Stop, Breathe & Think

by Moderator ★

Using Trigger and Content Warnings Online

June 27, 2019 in Social Media Guide

Mentioning the terms “trigger warnings” and “content warnings” can have very different reactions attention-303861_960_720depending on who you ask. Some feel that having these warnings are necessary and a way for those who are vulnerable or sensitive to specific items to feel comfortable in common spaces. Some, on the other hand, feel that providing these warnings are a way of coddling and sheltering people – specifically students on college campuses. They may argue that having people encounter the material they want to avoid can work as exposure therapy, thus, seeing this information will reduce their negative reactions.

Trigger and content warnings are disclaimers displayed or said before a post, photo, or discussion if the content about to be presented may contain material that could upset someone or cause a person to remember traumatic events. These events could vary from discussions or depictions of assault and gun shootings to phobias. While trigger warnings is the more common term, some have adapted using content warnings since the items that don’t want to see are upsetting to them instead of something that could cause a reaction similar to trauma.

tumblr saviorAlthough trigger warnings have started to find a place in classrooms, the workplace, and in colleges, trigger warnings as we know them today have roots on social media sites. During its peak, those using Tumblr could install an extension called Tumblr Savior, which allowed users to create a “blacklist” of items that they don’t want to see or wanted to block content that could trigger them. Therefore, whenever they were scrolling on their feed, anything that included the word, whether it be in the post or as a tag, would already be blocked (users had the choice to view that specific post if they wanted, however).

Social media nowadays provides little to no extensions like Tumblr Savior, which gave users control over what web-3482970_1920they wanted to see on the site. Through Tumblr Savior, users didn’t have to ask or rely on other users to provide the trigger warnings for them to avoid and quickly scroll past, but instead, they had their own private list of things they didn’t want to see. Sites like Instagram or Snapchat don’t have these options – some users may post a warning beforehand in the body of the text or post an image before the images with this warning, but they determine these warnings themselves, and most don’t do this at all.

Of course, Tumblr Savior itself isn’t perfect. Users would have to trust other people to use the words they want blocked, or if it was an image, hope that they tagged the image appropriately, which doesn’t always happen. The extension at the very least gave users some sort of comfort that any upsetting or triggering content was less likely to appear for them.

How do you feel about trigger and content warnings online? Did you ever use Tumblr, and if so, did you use Tumblr Savior? Do you think something like Tumblr savior would be useful on today’s social media sites?

 

 

Tags: , , , , Comments Off on Using Trigger and Content Warnings Online

by Moderator ★

Walk-and-Talk Therapy

June 26, 2019 in Educate Yourself

icon-steps-1991839_1920Given the benefits of walking outside on mental health, it seems like the natural next step (no pun intended) to take the self-care practice to a more professional level. Walk-and-talk therapy has professionals literally take their sessions outside, where they have the same conversations with their patients as they would regularly, but with the added benefit of (ideally) fresh air, movement, and a more relaxed environment.

jon-tyson-oVCB8hJjDHU-unsplashWalk-and-talk therapy is just that: walking and talking. After an initial consultation that’s done more traditionally indoors, walk-and-talk therapy sessions occur, of course, outside, going on trails, sidewalks, and are just like your regular walks you would have with your friends, but the conversations are focused on your well-being and mental health and completed with your therapist. 

Those who incorporate walk-and-talk therapy into their work feel that it’s particularly useful for teenagers. Starting therapy in general can be a nerve-wracking, even awkward process, but it seems like these feelings are on another level for adolescents (think about teenagers’ thoughts on mental health and their fears associated with seeking help, for example). Walking around can lift some of that initial discomfort; teens specifically can have trouble keeping still when sitting down, and moving around by walking can help them process their feelings more clearly. 

mason-b-S0UHYSnXtH8-unsplashYou may also feel like you have to have something to say during sessions, which can lead to an awkward silence as you collect your thoughts or even try to come up with something to talk about, but walking around removes that, because both you and your therapist are doing something else by walking and taking in what’s going on outside. Walking outside also includes visuals that can help inspire ideas for you to talk about.

There is still a while to go in terms of the legitimacy of walk-and-talk therapy. No one can specialize in walk-and-talk therapy and it’s more so a type of practice that’s included in at least traditional cognitive behavioral therapy. There is little to no formal research on the combination of talk therapy and nature’s effect on mental health either, but at the very least, professionals have noticed a difference with their patients, and their is an increased interest in researching it. At the very least however, going outside during therapy sessions is another way to include mindfulness during the sessions itself.

If you want to see it in practice, check out an example here!

Do you attend therapy? What’s the environment like during your sessions, and how do you think it affects you? What do you think about walk-and-talk therapy?

Tags: , , , , , 2 Comments »

by Moderator ★

Celebrities With Mental Illnesses

June 25, 2019 in Educate Yourself

Many teenagers with mental illnesses feel like they aren’t “normal” and that they are alone in their men-311308_1280struggle. There are so many YouTubers and singers that have spoke a lot about their struggles with mental health, and I feel as though knowing of celebrities that talk openly about their own personal struggles can help teenagers suffering with similar things.

Daniel Howell and Markiplier are just two examples of YouTubers who have talked very openly on their channels about issues they have faced with their mental health. Sometimes when Markiplier is struggling, he just makes a video talking about it and posts it at 2 A.M.

I feel that is very helpful, especially for people having a hard time sleeping because of their mental health, because it gives the opportunity to feel you aren’t the only one going through this, which can make it easier to talk to someone about it as well. I really relate to Daniel Howell’s struggles in particular. I recommend watching his video titled “Daniel and Depression” where he speaks on how exactly depression has affected him and how he gained the courage to speak about it.

Other celebrities, like Demi Lovato, Selena Gomez, and Britney Spears have talked openly about their mental

illnesses. Demi Lovato spoke openly about her struggles with bulimia, self-harm, and bipolar depression. Selena Gomez spoke openly about her panic attacks, anxiety, and depression after being diagnosed with lupus. Britney Spears has also spoken openly about her bipolar depression. All three of these women have received help in mental health facilities and have spoke of how their experiences have improved. I feel this is important for teenagers to hear because it helps them see that even celebrities have similar problems to them so it can’t be that “weird.” It also provides hope that they can get better and their struggles won’t always be so hard.

Are there any celebrities you relate to or feel have helped you in their openness in talking about their mental health? Why do you think more and more celebrities are opening up?

Tags: , , , , 1 Comment »

by Moderator ★

Staying Cool to Help Your Mood

June 24, 2019 in Be Positive

adeolu-eletu-ohh8ROaQSJg-unsplashSummer is officially in full swing. Even though the season formally started on Friday, it may feel like it’s been that way for a while now if you’ve recently finished the school year or noticed just how hot and muggy it’s been.

You may have noticed that these temperature changes have affected how you’ve been feeling. Summer cat-1378203_1920is often associated with positivity because of the longer hours in the day and sunlight, but it can also be a crankier time as the temperatures continue to rise.

Heat can have a negative impact on your mood: high temperatures can lead to dehydration and heatstroke, which are extremely unpleasant situations to be in. The nausea, headaches, and exhaustion that come with them hardly ever puts anyone in a good mood, and these can contribute to crankiness. In general, intensive heat can make us uncomfortable and make us feel restricted in what we can do, such as needing to stay inside all day to avoid said heat. Between these and feeling like we have no control over what we can do and having no control over the heat can all contribute to shortened fuses, and at its worst, signs of aggression and violence.

fan-1241685_1920That doesn’t mean you can’t enjoy the warmth though. If you want your summer to be as pleasant as it can be and you want to have some control over your mood, there are tons of ways to keep cool beyond feeling like you need to stay cooped inside all day with air conditioning. It’s important to stay hydrated – not just by drinking water, but through things like misting sprays (there are even some that are combined with fans to help keep you extra cool!). Cooling towels are usually associated with sports, but you can also keep them with you when you’re outside, especially if it’s so hot that you sweat the second you’re exposed to the sun.

Summer is a double-edged sword, providing freedom yet restrictions because of the warmth and heat. While it can feel like the humidity and heat are the ones controlling your mood, you have ways of fighting back and enjoying your time off as much as you can.

How do you feel when it’s really hot outside? Do you think your mood has a tendency to drop when it gets too hot? What recommendations do you have to stay cool?

Tags: , , , 1 Comment »

by Moderator ★

We R Native

June 21, 2019 in LINKS

indians-2637405_1920Native Americans and Alaskan Natives (shortened to AIAN) make up nearly 3 million people in the United States today. The proportion of AIAN youth in the community is higher than that of the total American population: while 24% of the total population is under 18, 32% of AIAN are under 18, with the average age being 26 compared to the total average of 37. More than 40% of AIAN are under 24, too.

Considering these larger youth proportions in the AIAN community, it’s important to note that the mental health disparities are also higher than average. This specifically affects Native adolescent girls, who have death rates at nearly four times the rate of white female adolescents. This includes suicide, which is the second leading cause of death in AIAN youth, and is 3.5  times more than the national average.

In an effort to provide a thorough resources for all things health, including mental health, We R Native provides content specifically for AIAN youth. Their mental health section covers a variety of issues, from depression to grief to suicide. All of their topics include articles and information that don’t just educate AIAN youth as a whole, but includes stories, videos, and information that affects them directly. They even have sections about issues that could contribute to mental health issues too, such as gangs and life transitions.

We R Native also offers a service where they can text users weekly for health tips and life advice. You can explore more of what the site has here!

Do you identify as AIAN, or do you know anyone who does? How do you think people can spread awareness about AIAN youth and the mental health issues they face?

Tags: , , , , Comments Off on We R Native

by Moderator ★

Where do LGBT+ Youth Look for Mental Health Help?

June 20, 2019 in Social Media Guide

Although the internet is most likely the preferred method for pretty much anyone trying to learn more information, whether it be news stories, recipes, or advice from those who have gone through similar experiences, it’s particularly important for LGBT+ youths.brain-2789677_1280

The Trevor Project released a new national report recently about LGBT+ youth mental health, and while some of the results they found, while upsetting, may not seem surprising (for example, more than half of LGBT+ youth experienced depressive symptoms in the past year, have faced discrimination, and felt that the recent political climate has impacted their mental health or sense of self), they also included information about how LGBT+ youth use social media.

blog-3602681_1280One of the ways that LGBT+  youth use social media is through a means of support for the above items. They prefer digital means of asking for and accessing help – be it through methods like texting or online chats – from intervention groups during a crisis as one example. Online community is an important aspect for LGBT+ people on social media, since it gives them a place to talk to and be with others who understand what they’re going through and can provide advice, and it gives them a chance to explore their identity before they’re comfortable enough to come out to those they know in real life.

And while major social media sites like Youtube and Facebook have been criticized – especially recently – for how they moderate LGBT+ harassment on their platforms, art-3591844_1280LGBT+ youth prefer using their social media as a means of information as well. This could include Tumblr blogs about gender transition or joining private groups to see how other LGBT+ youth cope with the mental health issues they may be going through and how it ties in with their identity.

There’s a comfort for people to look for information and help online in general, but for LGBT+ youth, this comfort also comes with the feeling of safety, without feeling like they have come out to those they know in real life in order to seek the treatment that they may need, especially if they aren’t sure how those people will react. Of course, it’s equally as important to consider your safety on social media too when looking for a community or for information, but there is also an anonymity tied to it that can make navigating your identity a little bit easier.

What sources have you used online to learn more about mental health? If you identify as queer, are there any that specifically talk about LGBT+ mental health?

Tags: , , , , , Comments Off on Where do LGBT+ Youth Look for Mental Health Help?

by Moderator ★

What is Resilience?

June 19, 2019 in Educate Yourself

Trying to combat mental illness and the effects it can have on you can be exhausting, hard, and can even make you feel worse. Nonetheless, resilience, or the process of fighting back and recovering from difficulties, is possible.

aron-van-de-pol-115112-unsplashResilience is a way to include positivity in your life and a way to fight back against the negative thoughts that often come with having a mental illness. It’s a way of like telling your mental illness that it doesn’t have more power than you have over yourself and that you can get back up when it knocks you down. There are tons of ways to practice resilience too, from changing behavior patterns or your environment to practicing healthy coping mechanisms.

Resilience acts as a type of protective factor, which are ways to prevent issues like more severe mental health effects from occurring. It’s different than simply trying to overcome your issues though; while it may sound like it’s the same thing as putting on a smile on your face and acting as if nothing is wrong, resilience is more about trying to find a way to battle your feelings and also means embracing that they’re in the first place.

But how does resilience look for adolescents specifically? One study interviewed five teenage girls who were being treated for various mental illnesses such as addiction, PTSD, and depression. Common patterns appeared in what all of them had to say; for example, embracing resilience for them was challenging, but they described the effects that it had on them to be really rewarding.

These difficulties came in the form of trying to find positivity when combating triggers or experiencing nightmares, or feeling like they were alone in their situation and trying to withstand trauma by themselves, especially because of things like stigma or being shut down when they did open up. They were able to find resilience through becoming more confident in dealing with their mental health issues, which led to an increase in self-worth, and it was something that they were able to work on not just with other’s help, but through their own individual determination. They were also able to find the resources they needed and simply just surviving when things felt like they were at their worst.

While it’s a journey, finding ways to be resilient against your mental illness is possible.

What do you think resilience is? How do you embrace difficulties or challenges that may come because of mental health?

Tags: , , , Comments Off on What is Resilience?