SOVA Blog

Can Lockdown Drills Affect Your Mental Health?

May 22, 2019 in Educate Yourself

The blog post includes a discussion about school shootings. Please read with caution if any of these items triggers or upsets you.

There have been 15 school shootings in which at least one person was hurt or killed this year. That is about 3 school shootings resulting in injury or death per month. Since the 1970s, this ruben-rodriguez-1363708-unsplashnumber has not changed, and if anything, it has grown.

Today, active shooter and lockdown drills are the norm in elementary, middle, and high schools, and even at college and university campuses. With all the recent school shootings, this is a responsible and obvious course of action to take in order to prioritize the safety of our youth. But what effect is this having on children? How safe are we really keeping them?

In the 2017-2018 school year, more than 4.1 million students participated in a lockdown or lockdown drill. While lockdowns save lives when there is a real gunman stalking the hallways outside of the classroom door, the lockdown drills themselves inflict psychological harm on the students involved, who think and feel that real danger is imminent. Some kids cry and wet themselves, others have written wills to their families of what should happen to their belongings, and 57% of teens worry that a shooting will happen at their school. In a Staten Island high school in New York City, teens texted their parents saying, “I love you” after rumors of firearms on campus became known. In Albany, NY, students were on lockdown for 6 hours, without access to food or water, when every locker, backpack, student, and staff member were sniffed by police dogs after a threat written on a note was found. One girl from Washington, D.C., familiar with the sounds of gunshots by her home, thought of her school’s lockdowns often, being cautious on the playground during recess that she had once enjoyed worry-free.

ryan-tauss-3826-unsplashAre we taking things too far?

While most students may not have long-term consequences, those at risk may experience the lasting effects of childhood trauma. This includes depression, anxiety, substance abuse, and academic and social worsening. School shootings themselves are still rare compared to the population of students in the US – 150 students (children and adults) have died from school shootings in the past 20 years, which, although not a small number in itself, constitutes a tiny percentage of the millions in lockdown in school for the past 20 years, some provoked by the smallest threats. Yet, how do we balance these effects with the responsibility to take no chances and “treat every threat seriously,” or the consequence would be death?

One thought is to engage in full lockdowns only when necessary. This means we need deeper investigation into school threats, and even having different degrees of lockdowns that could be less traumatizing. Some have a “secure campus” or hold-and-secure mode, in which no one is allowed to enter or leave the building, but teachers can proceed with instruction. However, because there is no standardized protocol of dealing with school threats and activating lockdowns, many students continue to be left with unnecessary panic and nightmares. Even after hours of being in lockdown, some schools may not adequately assure students that the threat is gone and may even have students pat down or held up by armed officers. Some teens are left with stomach pains, headaches, and trouble focusing and sleeping. On top of this, with the exploding growth of social media, news of school threats travel like wildfire, bringing fear to a student’s day at a constant and unpredictable rate.

This is but one of the stressors that our nation’s youth face, every single day.


Does/did your school have/had lockdowns? If so, what were they like for you? What do you wished could be changed, if anything? Share your thoughts and experiences below!

This SOVA blog post was based off an article from Joe Pinsker in The Atlantic, “When Was the Last Time American Children Were So Afraid?” To access the original post, check it out here.

Rewriting Nightmares

May 21, 2019 in Educate Yourself

jordan-bauer-265172-unsplash (1)Nightmares are never fun. They can feel like horror movies come to life, often times created specifically for you and the things that terrify and worry you the most. We all experience nightmares, but between 2-8% of adults are affected by them to the point that their sleeping patterns are drastically disrupted. Children between the ages of 3-6 are more likely to be affected by nightmares and have trouble getting rest as well, which can be especially damaging considering that they need between 10-13 hours of sleep.

These effects are also concerning when tied in with other statistics about mental health. Those coping with a mental illness are likely to have trouble sleeping, and there is research showing that the less sleep an adolescent gets, the likelier they are to have suicide ideation and/or use substances. Insomnia symptoms and sleep can be affected for a number of reasons, including anxiety buildup, depression naps that throw off the sleep cycle, and of course, nightmares.

thomas-martinsen-2443-unsplashIt can be difficult functioning for those having trouble sleeping and those who are prone to being shaken up by the nightmares they experience. However, addressing your nightmares can not help you understand the state of your mental health, but confronting and rewriting them may potentially help you feel better. This is known as imagery rescripting therapy and imagery exposure therapy. Through these methods of rewriting nightmares to a more satisfying ending and exposing people to the nightmares that worry them (think of it as “confronting one’s fears”), people may experience nightmares less frequently and less intensely and it can help them with their stress.

Trying to get a good night’s rest can be difficult. Not only can activities, school, and other sorts of events get in the way, but worrying about said events, mental illness, and nightmares – whether they’re created by these situations or not – can also have a large impact. Taking control of all of these can be hard and even downright impossible, but trying something like tackling nightmares you’ve experienced and changing the narrative may be a place to start.


Do you experience nightmares? Do you remember them, and if so, what effect did they have on you? Have you ever tried rewriting situations that worry you into something that’s more positive? Would you consider trying it?

The Benefits of Essential Oils

May 20, 2019 in Be Positive

Edited to Add: Essential oils aren’t perfect. There have been studies showing that lavender and tea tree oils specifically can disrupt your hormones. It’s always best to be cautious about trying different methods for your health. To learn more about the latest research on complementary, integrative, and alternative health methods, check the NCCIH.


We like things to smell good. It can increase our mood, make kyle-szegedi-8370-unsplashthings feel more pleasant, and make us nostalgic. It can be a perfume, or the scent of bread baking, or the smell of rain as it hits the pavement and grass (known as petrichor).

heather-ford-731014-unsplashUsing essential oils has become more and more popular recently, and it isn’t hard to find guides about the best diffusers to use or the benefits of certain oils. Essential oils are usually associated with self-care and as a source for stress relief. Some of the more popular essential oils include lavender, which helps relax you and help you fall asleep, and clary sage, which can have antidepressant effects. Lavender has also been shown to help with headaches when applied to the temples in studies too.

The most popular ways to use essential oils are through diffusers and by diluting oils and applying them to the body. adam-grabek-27370-unsplashYou can put them on your desk to help keep yourself relaxed as you’re working on homework, or have one next to your bed if you’re having trouble sleeping, which can often be an effect from anxiety and depression. Even the process of finding what combination of oils works best for you can be fun, and can almost feel like you’re creating a potion that makes you happiest and calmest.

Using essential oils should not be a substitute for treatment, nor can it cure or prevent mental illness. However, they’re a quick and easy way to relax, calm the body and nerves, and literally release tension in your muscles that can arise from stress. At the very least, there’s nothing wrong with your surroundings smelling good.


Have you ever tried using essential oils? What did you use them for? Did they help? What are your favorite scents?

Weekend Reads: Ramadan and Mental Health

May 17, 2019 in LINKS

This year, Mental Health Awareness Month overlaps with the Islamic month of Ramadan. The simplest association with Ramadan is fasting: from sunrise to sunset everyday, Muslims who are able to do not eat or drink anything (even water).

ifrah-akhter-1530454-unsplashHowever, Ramadan is more than just the physical act of fasting. Ramadan is also meant to serve as a time for Muslims to refrain from bad habits and to practice doing things that are more beneficial and productive. It can be a time for Muslims to clear their head and focus on what matters to them.  

Islam is the second largest religion in the world with closer to 2 billion people practicing. Ramadan is a different experience for everyone – some aren’t able to fast because of physical reasons, while others may have their own personal struggles with it because of their history with mental health and illness. We wanted to focus on the second part specifically, since there is a strong stigma associated with mental illness in Muslims communities, and even Muslim doctors aren’t sure how to approach administering medication to Muslim patients that require food or water (especially with psychiatric medication).

For example, Ramadan can be a particularly difficult time for those who have struggled with eating disorders, with the potential to trigger. You can read about two young women’s personal stories and experiences with this, one published on Teen Vogue and another on Dazed.

Two other articles talk about the mental health and self-care aspect of Ramadan and how it’s a time for cleansing. You can read these articles on NPR and Allure – the NPR article has several Muslims talk about how Ramadan affects their mental health and well-being, while the Allure article is a more personal story.


Do you celebrate Ramadan? Have you ever fasted before? How do you think fasting can help or be difficult for one’s mental health?

The Influence of Influencers

May 16, 2019 in Social Media Guide

This past week has shown the power of YouTube influencers. The 43-minute “takedown” video by Tati (a notable beauty YouTuber) of former mentee and friend James Charles (also a notable beauty YouTuber) not only broke into the mainstream media, but had drastic effects for both channels. Both videos have at least 40 million views each, and as Tati has largely increased her following, James has lost at least 2 million subscribers on YouTube, and his response video is already one of the most disliked videos in the nearly 15 years of YouTube’s history.

screen-3001951_1280Although the story itself has gotten really popular, most people reading about the feud were likely hearing about Tati and James for the first time. Social media moguls and influencers mostly have adolescents and teenagers as their primary demographic, not just as their audience, but as consumers. This can be seen all over sites like Instagram and YouTube, where influencers will almost always have some sort of product to advertise, whether it be an audiobook service, gummies for hair growth, or a clothing subscription.

Adolescents and young people have always been a core group for advertisers, but influencers have an extra advantage because of their relatability and creating a parasocial relationship with them. If they get a product that someone they admire or want to be like has advertised, adolescents may dhe-haivan-1210511-unsplashfeel like they are one step closer to looking like them or establishing some sort of connection with them. While this want for acceptance can happen to anyone, it’s particularly stronger in adolescents, where feeling like they belong to a certain group and look a certain way has a stronger influence on their self-esteem, how they see themselves, and their mental health.

online-store-1674907_1280If you’re on social media frequently, you may have wondered just how many people (and young people specifically) use the discount codes and try the products that the people they follow talk about. It seems that there is an impact: one study looking at children and their eating habits found that those who saw influencers with unhealthy snacks were more likely to increase their intake of unhealthy snacks too. A study has also found that advertisers are more successful when they have adolescents feel like they’re building their own “social identity,” that is, belonging to a certain group because of certain things they have and how they present themselves.

This doesn’t suggest that influencers are the most significant factor in the choices that adolescents make, but nowadays, they have an impact on how adolescents view themselves and how they want others to see them.


Have you ever bought a product from someone you follow or watch on social media? Do you know anyone who has?

The Power in a Name

May 15, 2019 in Educate Yourself

trans-1792756_1920The mental health statistics for transgender people are unfortunately bleak. Nearly half of trans, 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 trans, 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.

name-1714231_1280One thing that may help reduce these statistics, however, is when trans people 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 trans, nonbinary, and GNC youth and their mental health when they use their chosen name.

A survey for trans 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.

Trans, 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.superhero-303189_1280 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, trans, 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 trans, nonbinary, or GNC? Talk about your experiences below!

Getting Involved

May 10, 2019 in LINKS

There are a number of nonprofits, organization, and campaigns that focus on mental health. Some talk about mental health as a whole, some focus on specific demographic and minority groups, and many are centered on helping youth and adolescents.

volunteer-1888823_1280Because it’s Mental Health Awareness Month, we wanted to highlight a few of these adolescent organizations if you want to find ways to help. You don’t have to feel like you’re limited to this list though, or even feel like you’re obligated to get involved in spreading mental health awareness. Activism and spreading awareness about anything can be a stressful task, and your mental health ultimately comes first. Do what’s best at your comfort level, which may be one of the options below!

If you want to or are able to donate, you can do so through pretty much organization. Active Minds has a bracelet that you can purchase, with all the proceeds going to support suicide prevention activities for students in high school and college. NAMI is a large organization that you can donate to, as well as the American Foundation for Suicide Prevention.

screwdriver-3805195_1280If you want to get actively involved and volunteer, you can reach out to Young Minds Advocacy to see if you can get one of their representatives to speak for an event to help spread awareness in your community. The Mental Health First Aid National Council for Behavioral Health specifically focuses on making mental health and illness an important issue within politics, and has a handbook with how you can help contribute. You can also download toolkits from places such as teenmentalhealth.org and the HEARD Alliance and use them wherever you think is an accessible place for people to get education and information about mental health.

Of course, involvement and spreading awareness isn’t limited to physically getting out or spending money. If you want, you can participate in the several hashtags that organizations are using this month (examples include #RealConvo and #stopthestigma), sharing your own stories or sharing the stories of others.

Ultimately, if you want to get involved, find what’s comfortable for you.


Have you ever volunteered or have you ever contributed to conversations online about mental health? What are your favorite organizations? How did you learn about them?

Helping Online Friends

May 9, 2019 in Social Media Guide

earth-3866609_1920Although social media as an effect on how we don’t communicate as frequently face-to-face and in real life, this doesn’t mean that friendships are dwindling. The Internet has made the world feel smaller, and in just seconds, you can meet peers around the world who share interests or have the same concerns that you do, and the more you talk, the more you realize that you may have more in common and that they can be a great means of support.

Safety is a top priority, and it’s still important to remember to be cautious when talking to those that you don’t know online. Once that trust is obtained and you know that the person is who they say they are, friendships online can be really valuable. A report in 2015 showed that 57% of victoria-heath-597279-unsplashadolescents have made at least one friendship online, and as recently as last year, consider online forums and groups as an important part of their social lives.

Even though it’s difficult, if not impossible, to meet them face-to-face, online friendships are still relationships, possibly even more important to some people if their lives at home aren’t under the best conditions. Friendships online provide a layer of confidentiality, but they can also be harder to interpret, since most of the communication is done over text.

The communication with online friendships is a double-edged sword when it comes to talking about mental health in particular. On one hand, it can help people have a space where they can be completely open and prevent the bursts that can happen when you bottle up your emotions. On the other hand, adolescents with depression may feel that when online friends oversharing can be irritating, or even triggering.

At the end of the day though, a lot of people have a strong desire to help others, especially those that they are close to and care about, and especially when the content being posted is concerning.flat-2126882_1280

There are ways of trying to start a conversation with someone you know and are concerned about, but they may feel more appropriate to do face-to-face. It’s still possible to reach out to those you don’t see face-to-face, but are still really concerned about, even if you can’t physically be there. There are a list of suggestions about how to do this online, which includes not to worry about intervening or “invading,” addressing the person privately over a DM, and if you’re really concerned, report the post to the social media site (places like Twitter and Facebook have options where you can report content out of concern that the person is in danger).

Friendships and relationships can be found anywhere, and you should never feel guilty if the people you love and care about seem like they’re in danger and you want to reach out and see if they’re okay. That being said, you also have to do what’s safest for you too, and if you don’t want to overburden yourself or feel like you have to take on all the responsibility for them. Ultimately, communication and self-reflection are key.


Do you have friends that you’ve made online? How are they different than the ones that you know from those in real life? Have you ever reached out to them if they were struggling with something? How did you notice and what did you do?

Spreading Awareness on Children’s Mental Health

May 7, 2019 in Educate Yourself

kelly-sikkema-424276-unsplashAs a part of Mental Health Awareness Month, organizations and campaigns are using specific days to talk about specific issues. One example will be on Thursday, May 9th, which is dedicated to spreading awareness on children’s mental health.

The stigma that comes with children and mental health is similar to the one that affects teenagers. Childhood is assumed to be a vibrant, exciting, and innocent time of life as kids explore the world and things around them for the first time. Children are happy, so there’s no reason for them to be at risk for mental illnesses, right?

This isn’t always the truth though. According to the CDC, 9.4% of children between the ages of 2-17 have been diagnosed with ADHD, and around 2 to 5 million children between the ages of 3-17 have been diagnosed with either anxiety, depression, or some sort of behavior problem. This doesn’t ben-wicks-1118947-unsplashaccount those who haven’t been diagnosed however, and mental illnesses are likely to overlap.

National Children’s Mental Health Awareness Day has been practiced annually for over a decade, hosting its first event in 2005. Each year focuses on a relevant topic: this year’s was on suicide prevention (the suicide rates in children have increased and it is the second leading cause of death in those aged 10-34). This includes resources, and yesterday, SAMHSA (the Substance Abuse and Mental Health Services Administration) hosted their annual event in Washington DC.

The APA also hosted an event this past weekend called I am Psyched! For Youth, where they try to find youths interested in psychology to support and make a difference with other youth about mental illness, particularly those in marginalized communities.

The discussion about mental illness, especially for those about children, shouldn’t be limited to one day, or even a month, but the efforts to show that mental illness can severely affect children too is incredibly important.


What was your experience with mental health like when you were a kid? Do you remember what it was like when you were a child, and looking back, do you think there were things or feelings you wanted to talk about but were afraid to?

Healthy Ways of Dealing With Depression

May 6, 2019 in Be Positive

I am a teenager who lives with depression, and I have struggled for a long time to find healthy ways of dealing with it.

One of the best ways I have found to help me escape all the thoughts going through my head is by watching funny videos on YouTube or watching shows and movies on Netflix that just sound fun and interesting to me.

Sometimes the videos I end up watching even inspire me to try new things. For example, watching Rosanna Pansino on YouTube makes me want to try baking things using her recipes because it just seems like she’s having so much fun. I also watch a lot of Markiplier videos because I just think that he is really funny and his energy and positivity make me happy.

On Netflix, my favorite show at the moment is Grey’s Anatomy but I think that is only because I want to be a doctor when I’m older. I also really enjoy The Vampire Diaries and cheesy romance types of movies like To All the Boys I’ve Loved Before and The Perfect Date.

I have also found that just going on walks through parks and just being around nature can be really calming. I feel it allows jessica-furtney-223489-unsplashme to clear my head and forget about the rest of my life at least for a short period of time. I have also discovered that just being in the company of people I genuinely trust and feel I can be open with helps me immensely because I’m not worried about them judging me or how they will react if I’m just in a bad mood sometimes.

If anyone else has their own ways they cope with mental illness, I would love to know them!


What are your favorite movies or types of videos to watch? Do you prefer lighthearted romcoms or tutorial-like videos? When do you prefer watching these videos?