SOVA Blog

Apps Monitoring Mental Health

January 10, 2019 in Social Media Guide

girl-518517_1920These researchers explain that the way we use smartphones and if we change habits can indicate if something is happening, such as typing speed and word choice, and the number of ways can be as high as 1,000. As the article states, those with mental illnesses are more likely to only get treatment when it seems like that there is no other option, so having the one device we’re on all the time pick up on symptoms and changes in habits can be beneficial. If successful, these apps can also offer help in real-time like automated text messages or digital alerts to doctors.

analytics-1925495_1920Researchers have been recording and noting teen habits and symptoms of depression through the development of an app: one study at Stanford University has 200 teenage participants download an app that asks them three times a day about their mood over the course of two weeks. By combining this with trackers about how the teenager uses their phone, researchers hope to be able to predict if the teenager should be diagnosed with depression.

Another study at the University of Illinois in Chicago is also testing an app for mental health, though it is currently only being tested on adults over the age of 18. Here, items like typing speed, spellcheck use, and the number of keystrokes are monitored and the data is reviewed by the researchers to see if there are any trends that can predict or signal the onset of mood problems.

Meanwhile, UCLA is testing an app for students on campus, where personal sensing data – or the digital traces left behind from phone use – is collected to see if it correlates with any changes in depression symptoms on participants who show signs of the illness on a screening test.

Companies like Google and Mindstrong are also testing apps to see if they can predict someone’s mental health state and help if there are any warning signs of mental illness symptoms.

Those who are currently using these apps have varying feelings: one participant mentions that so many apps are tracking your activity already, so another one is not a big deal, but another said that the monitoring can feel a little bit like “Big Brother.”


How do you feel about apps monitoring your smartphone and social media use and habits for your mental health condition? Would this be something you would try?

Queer Adolescents of Color

January 9, 2019 in Educate Yourself

QPOC, an acronym standing for “queer people of color,” are minorities in several ways. Not only are they racial minorities, but they are also members of the LGBTQ+ community. This intersectionality – the ways that things like discrimination and disadvantages overlap if you belong to more than one marginalized group – can be difficult, especially during adolescence.jiroe-526478-unsplash

Not only are these adolescents figuring out where they belong in their community and how much they want to show of their race and culture (think of code-switching, for example), but they are also trying to figure out their sexuality. The way they view sexuality and queerness can also be affected by their culture’s views on the topic, which may make it harder for them to come to terms with. One recent example of this is the controversy associated with Kevin Hart and the Oscars: he lost the hosting job because of his homophobic tweets, and while Ellen DeGeneres, a white lesbian, interviewed him about the topic, black queer people responded about how the situation is much different for them.

Because the rates of mental illness in racial minorities, LGBTQ+ people, and adolescents are alarmingly high, it’s almost not surprising to see that that QPOC youth have a high risk of being diagnosed with a mental illness as well. Unfortunately, because of the issues that come with intersectionality, it can be even more difficult to access treatment for reasons such as the potential higher stigma against mental illness and therapy, and the process of deciding who they would feel comfortable coming out to. As a whole, QPOC are also at high risk for items such as substance abuse, trauma, suicidal intention, and poor relationships with adults, as well as the threat of rejection, discrimination, and violence.

michele-de-paola-722838-unsplashFortunately, people are beginning to pay more attention to the needs of queer adolescents of color. Articles are discussing ways that clinicians from privileged spaces (i.e. white, cisgender, and straight) can keep their patients’ identities in mind and how to be mindful of a potentially drastic power dynamic, while others are giving attention to minority therapists and giving advice on how to find one. Groups and popular websites are creating spaces where queer youth of color can share their experiences and stories in order to let others know that they are not alone, as well as the forgotten histories of other QPOC. And of course, queer youths of color are making their voices known through social media.

Representation is also key in helping QPOC. Reports come out annually about how much minorities, such as women, POC, and LGBTQ+ people, are shown on TV shows and movies throughout that year. Most of these generally have an optimistic tone, but there doesn’t seem to be much reported about the overlap, such as lesbians of color. This is especially true for shows meant for tweens and teens, like the CW, where queer characters, especially women, are almost always white. Adolescents who identify as QPOC and watch shows that appeal to them are not likely to see themselves on screen, therefore making them feel even more invisible, as they may already have trouble fitting in with what is considered to be “normal” development patterns at adolescence.

If you are a QPOC, know someone who is one, or want to find out more resources, the National Queer and Trans Therapists of Color Network provides more information, including a directory of therapists who are QPOC, where you can learn more about how intersectionality affects them. 


Are you a QPOC? If you are one, how does your race, sexuality, and/or gender affect you? How do you think intersectionality, or belonging to more than one marginalized group, can affect one’s identity and mental health?

Little Reminders

January 7, 2019 in Be Positive

brandon-wong-420588-unsplashNostalgia 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.

kate-trysh-485779-unsplashOne 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.

glass-3229209_1920Happiness 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?

Ways to Get Organized

January 4, 2019 in LINKS

Having a clean space and putting things in order have been proven to be calming, even to the point that they can help with anxiety. Sometimes, the most nerve-wracking part about getting organized is figuring out where to start, especially if your things, schedules, and thoughts can best be described as being in a state of chaos. There are different ways to approach organizing, and the list below offers several ways to start.christian-wiediger-598840-unsplash

Video Media Netflix very conveniently released the first season of Tidying Up with Marie Kondo on New Year’s Day, a day of new starts. For some, that can mean deep cleaning their homes and closets, providing a fresh and clean beginning to the year. The show follows titular host Marie Kondo, the founder of the KonMari method, as she goes to different homes and helps people organize their spaces using her system. Not only is it calming to watch, but it helps give tips on how to apply it to your own lifestyle. Home organization and design is also its own niche on YouTube as well, and there is no shortage of videos that feature home tours and organization tips that you can use for inspiration adapt for yourself as well.

Apps Smartphones are already equipped with calendars, notepads, and reminder apps where you can list your to-do lists at your own convenience. If you use the calendars associated with your email, you can sync them to the calendar on your phone, which can then give you alerts for when those events are about to begin. If you want more variety however, apps like My Study Life, Habit List, and Awesome Note are other alternatives to consider. They’re color coded, easy on the eyes, and there to help you find ways to develop any new habits you may want to begin.

Notebooks and Planners Writing things down has been proven to be more effective than typing down notes. There are fewer distractions, and the information written down processes stronger in your memory, for example. The styles and types of notebooks you can use are infinite, and it shouldn’t take long to find one that works for you and matches your style. You can bullet journal if you want to get more creative, plan in a regular calendar planner, or simply take a ruled notebook and write your tasks there.


Do you use anything to make sure you stay organized? Do you like to use anything for inspiration? What tips or recommendations do you have?

Navigating Social Media in the New Year

January 3, 2019 in Social Media Guide

There are always common types of resolutions that are made as the new year begins. One such resolution is to use social media less (ironically, you may have seen someone say this on social media). Going through social media cleanses and detoxes can give people the time to explore other sorts of activities, and taking a step back from social media can have a positive impact on mental health. Because it’s the new year, now is a great opportunity to take a step back and reevaluate your social media habits, possibly even trying to change them throughout the year.

thought-catalog-609285-unsplashIf using less social media is something that you’re also trying to do in 2019, you can figure out what’s best for you to monitor and control the time you use on your phone and computer. You can set limits on Screen Time, create blacklists for certain websites if you want to cut them out completely, or even delete apps off your phone altogether.

You can still factor in social media into your new year’s resolutions, even if you can’t, or don’t want to, reduce the amount of time you spend online. There are ways to take advantage of social media use instead of feeling like you’re not accomplishing much by scrolling through feeds and wondering if that one post you made got enough likes.

One way you can engage in social media in a more positive way is through activism. Social media has become a large and accessible platform for many to get their voices out and speak up about matters that are important to them.

While it’s easy to engage in arguments with people you disagree with online or simply contribute to a cause by using a hashtag, the Internet also has a ton of resources where you can actively engage in causes and contribute to those that you care about in a more effective manner. You can create a list of movements you’re more passionate about, and once you’ve decided which ones clark-tibbs-367075-unsplashyou want to focus on, you can look online to see if there are any activities near you that you can participate in. Social media is great for finding these sorts of events: websites like Facebook will show you events happening near you specifically, for example.

If you can’t attend meetings or protests, you can also use social media to share articles and stories that matter to you. You can either use social media to find articles that others have posted and share those through reblogs or retweets, or post the links you find on your own accounts.

Social media can be difficult to completely cut out, but you can still take control in how you want to use it, especially now when it’s the perfect time for a fresh start.


Do you plan on changing your social media habits in 2019? What other ways do you think you can use social media in a beneficial way?

Closing Out 2018

December 31, 2018 in Be Positive

fireworksThere’s still a good amount of time for self-reflection and resolution-setting as the last few hours of 2018 wind down. In between stores and work closing early and sequins and glitter beginning to come out in full force, you can still look back on what’s happened and look ahead on what’s to come.

Resolutions in particular tend to receive a lot of debate – there’s always countless opinions and articles this time of year about why they’re useless, how to create “realistic” resolutions that you can maintain, and why they are so easily broken. This isn’t to say that resolutions are pointless, however. We make New Year’s resolutions because a new year is a fresh start. Even though nothing is really changing besides the last digit of the year (that may take a while to get used to though), the new year almost feels like a reset button, giving us an opportunity to make an active change and try to stick to it.

arrowThere’s been a bit of a makeover when it comes to making resolutions. They feel less intensive and strict and have become a little more abstract and flexible. Instead of recommending hard-set goals such as “work out more” and “save money,” people suggest to “maximize happiness” or to “become healthier.” Making resolutions a little vaguer make them feel less like resolutions and more like positive changes. Instead of being pressured to stick to a resolution that’ll end up breaking within a month, the want for change will always be there and can begin at anytime.

If you want to be more mindful about how to spend money throughout the year for example, you don’t have to find the right app to strictly monitor your progress, but you can buy one fewer coffee during the week and increase that throughout the year. Things like this help to build habits and can feel more productive than following hard rules you have set for yourself.

New Year’s Eve isn’t all about looking ahead, either. Looking back on the year can be just as an important activity as planning for the upcoming year, especially because we learn best from our mistakes and past experiences. This can be difficult for some: 2018 could have been a hard year, but some could use that as a chance to become more motivated to make 2019 significantly better. Even if 2018 was a good year, you can use what went well for you and try to keep that up in 2019 too.

Regardless, the new year can be a great time for change. You don’t have to begin your new goals and change your entire lifestyle the instant the ball drops, because there are still 365 full days to begin the first step.


How do you feel about New Year’s Resolutions? What kind of changes would you want to make in 2019?

The Hunt for Podcasts

December 28, 2018 in LINKS

microphonePodcasts have boosted in popularity in recent years. Pretty much anyone can start one, about any topic, and talk for as long as they want about it, with a few tangents and distractions here and there. This popularity and accessibility, while convenient, can also feel overwhelming with the sheer number of podcasts available per the infinite number of topics.

You can usually find out what kind of podcasts to listen to through word of mouth and Best Of lists online (and now that it’s the end of the year, these lists are everywhere). There are even lists on the best podcasts for whatever topic that you’re interested in: you can check these lists out if you’re interested in mental health podcasts in particular, for example. Or, if you want to use podcasts for a distraction and want to use humor as a coping mechanism, there are lists for comedy podcasts too.

Sometimes, it can feel like you’re still missing out on so many more podcasts that are available, especially since the same podcasts can tend to appear on these kinds of lists. Of course, popular podcasts will be brought up and discussed more, but it can inspire you to listen to similar ones, yet have no idea where to start.

Luckily, there are search engines for situations just like these. Sites like Listen Notes is like the podcast version of google: just search whatever topic that you’re interested in, or keywords about that one podcast your friend mentioned that you forgot the name of, and you’ll be given immediate results. The site tells you what kind of platforms the podcast is available on (iTunes and the podcast’s website, for example), and has a section for all those curated lists on other sites so you can access all the recommendations in one place. You can see what podcasts are trending, filter based off of the country they’re available in, or go on a deep dive in the podcast categories that they have.

And because this is the Internet, you can always take a quick Buzzfeed quiz to see which podcast you can listen to as well.


Do you like podcasts? Are you interested in listening to podcasts? Where do you go when you want to find out what podcast to listen to?

The Social Aspect of Online Gaming

December 27, 2018 in Social Media Guide

ps2 controllerVideo games have become much more interactive than they used to be. If you wanted to play with others, they would have to physically be there, with up to four players sharing the same console connected to the TV, each having their own controller. Two people with Game Boys could connect to each other using a cable, and some games allowed them to play against each other that way. Looking back, all of it seems a bit excessive, especially now that we can connect to anyone around the world in an instant with a simple Internet connection.

Just like the graphics, storylines, and animation have significantly improved in gaming, so has the way that we can communicate with each other. Often times, the social media aspect of gaming can be dangerous: situations like Gamergate come to mind, and the anonymity of gaming can make players prone to cyberbullying, dealing with situations like trolling and harassment, death threats, and hacking. The more drastic and harsh comments made while gaming can lead to severe effects, especially mentally. This is something important to consider too, especially since about 72% of teenagers game (and 84% of teenage boys), and there has been an increase of mental illness diagnoses in teenagers.

kid gamingHowever, just like every other form of social media, there are positives that can come with online gaming and talking to others as you play. One study back in 2007 surveyed people who played MMORPGs (massively multiple online role-playing games), with a majority saying that they enjoyed the social aspect. According to them, playing online in a place where others have similar interests helped them to develop lifelong friends. These similar interests and the anonymity also makes players feel like they can be more open about who they are and express themselves in ways that they cannot do in real life.

So, just like any other form of social media, the way we communicate with others while gaming has its positives and negatives. The situations are a little different here though, because what better way to talk to people than doing so while defeating zombies or looking for treasure?


Do you participate in online gaming? What kind of games do you enjoy playing? How do you feel about the social part and how people interact with others when gaming?

A Penguin to Talk to

December 21, 2018 in LINKS

alex-knight-199368-unsplashSometimes, we just need someone to talk to, but for whatever reason, we might need be able to do so. We may feel uncomfortable with the stuff we want to share, or it may simply be the middle of the night, and everyone you talk to is asleep. As always, the Internet is here to help.

Artificial intelligence (AI) bots have been around for a while. They use information from conversations that they have had from people to predict the best response to give in the current conversation they’re engaging in. Because AIs don’t have a brain to process the information, these conversations can be very basic, and anything more in-depth can get messy quickly. Many have tried to engage in AI conversations with a humorous spin, posting about how they can get out of control.

While they can be really funny, professionals are trying to use AI to help others, particularly when it comes to mental health. One way is through the app Wysa, which was designed by a group of developers, designers, and psychologists to provide a bot to give you someone to talk to whenever, wherever to help with anxiety and depression.

Wysa has you speaking to a cute, tiny penguin, who uses CBT techniques in their conversation with you. The penguin will not only give responses and advice, but will also respond with cute gifs and emojis. In addition, the penguin will give you exercises, as well as an option of which exercise you prefer from a group, to try.

The FAQ emphasizes that your privacy is protected, and you don’t have to make an account with your email, give your birthday, or even use your real name when using Wysa. Your conversations with Wysa will also be saved for you so you can scroll back and see what it has recommended in the past.

Talking to Wysa is free, but it also comes with the option to talk to a coach for an additional cost (you also need to be 18 and older to do so too).


Have you ever tried talking to an AI bot before? Do you think that they can be helpful to talk to for mental health purposes? How do you feel about AI?

Multiple Selves, LGBTQ+ Youths, and Social Media

December 20, 2018 in Social Media Guide

lalo-hernandez-972566-unsplashThe variety of social media platforms, the kind of content they show, and who uses them allows people to wear different “masks” depending on what site or app they go on. Facebook has become more family-dominated, so many teenagers feel like they need to filter themselves so their parents, grandparents, and other extended family don’t see everything. Meanwhile, teens may use Instagram to present a seemingly perfect and aesthetic lifestyle to their peers (finstas, on the other hand, make teens feel like they can show their “true selves”).

There have been a lot of reports and articles about filtering and the different “selves” that people present online. Usually, it’s about the conflict between our “real selves and who we want to be (A.K.A., the type of person we try to be online). However, LGBTQ+ youth can use social media and the presentation of different “selves” as a positive thing. Because they already feel like they have to filter their true selves offline and with the people they know in real life, going online gives them the opportunity to be as authentic as possible. Of course, this can still depend on the social media outlet: some can be out on Facebook, but may not talk about it as much and their experiences compared to other sites like Twitter or Snapchat.

A survey of LGBTQ+ youths looked at how they chose to present themselves, specifically on Facebook. Their results were clustered into categories that measured how out LGBTQ+ people were on the site, and how out they were within certain groups. Just like the various types of social media outlets, LGBTQ+ youths can be out in different circles even within Facebook itself.

In short, the survey found the results to be complex. While the largest groups that people interacted with were with school peers and LGBTQ+ groups – where people were more likely to be out and personal – people were still relatively out to their family members. Results also varied depending on how they used Facebook. For example, some had different pages (one person had a separate Facebook page for their drag persona), and these separate accounts allowed them to choose what information they wanted to reveal went where.

Ultimately, especially for those who identify as LGBTQ+, safety comes first when talking about personal matters online. Social media gives people the chance to connect with others who are like them, especially when it can be difficult to find that offline, but sites that are also used by those they are not comfortable may make filtering necessary.


Do you think you put on different masks depending on the types of social media that you use? Do you have separate accounts for the same social media site? If you are LGBTQ+, how do you think social media affects how out you want to be online?