SOVA Blog

Addressing Boys and Mental Health

January 16, 2019 in Educate Yourself

anna-vander-stel-60342-unsplashWith the recent rising rates of depression in the US, mental health is being recognized as a crisis in American youth. While mental illness is commonly thought to be associated with girls, statistics tell us that boys are just as vulnerable.

Teen girls attempt suicide more than teen boys do, but boys are more likely to die from their attempts. According to the Centers for Disease Control and Prevention, 1,537 boys 15-19 years old died because of suicide in 2015, versus 524 girls. Boys are also found to be less likely to seek treatment. According to Dennis Barbour, president of the Partnership for Male Youth, some boys see doing so as a sign of weakness. Even if they don’t see it this way, boys are less likely to be spotted by a physician. Unlike girls, who may regularly see a gynecologist as they grow out of their pediatrician, boys tend to see their doctors less frequently, especially if they don’t see their pediatrician anymore.

Societal pressures also play a significant factor. A national poll in 2018 showed that one-third of boys between the ages of 10-19 years old felt that society expects them to “be a man” and “suck it up” when they feel sad or scared. Another third felt they need to suppress their feelings, and half wanted to know more about having the right to feel the way they feel, despite pressures from society.

Major protective factors against depression and other mental health issues are friendships and relationships with others. 6 in 10 American teens say that most of their daily interactions with friends are online rather than in-person, and their reason for the lack of face-to-face time is having “too many other obligations,” according to the Pew Research Center. Some experts blame this friendship-1081843_1920increasing use of social media for the rising rate of depression among teens, which in 2016 increased by 63% from the previous year. Niobe Way, an NYU professor of applied psychology, found that while 85% of teen boys wanted close friendships with other boys, they stop forming these relationships because valuing relationships is to “not be a man.”

Little has been done toward addressing mental health issues in boys and men. The Partnership for Male Youth is working towards educating clinicians, parents, and other educators by creating a toolkit for adolescent and young adult males that informs health providers of their unique needs around mental health. Way has developed “The Listening Project,” a program in New York City that trains seventh-graders to connect with their peers and form relationships.

While these programs are a start, much more needs to be done to remove both the stigma of mental health as something that only affects girls and the concept that “being a man” means not showing emotions or asking for help. Both men and women have the right to express our feelings and reach out for support, and to recognize our need to be real to the core of who we are.


Are you or do you know of a boy struggling with mental health issues? Do you have any thoughts on mental health stigma among boys? Share your thoughts and experiences below!

This SOVA blog post was based off of Julie Compton’s article from NBC News, “Boys need better access to mental health care. Why aren’t they getting it?” To access the original post, check it out here.

Staying Warm

January 14, 2019 in Be Positive

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Even though it’s the fresh start to the year, January can feel exactly the opposite. There are no festive holidays – where it’s too late for stores to continue their Christmas and winter holiday promotions but far too early for the pinks and reds of Valentine’s Day – and it’s deep in the middle of winter. The weather can feel unpredictable lately, but generally, January is a time where winds are biting, it starts getting dark as early as 4:30 in the afternoon, and it’s just cold.

You may have heard of SAD, or Seasonal Affective Disorder. While this can happen during any time of the year, it’s commonly associated and tends to be more likely during the winter. The “winter blues” can make everything feel so much worse, and between the more negative feelings and the less-than-ideal weather, it can be difficult to want to leave your bed during the season.

Very few people list winter as their favorite season, and have consistently had this opinion for decades. If you are someone who doesn’t particularly care for this time of year, whether it be because of the effect on their mental health, the reduced desire to go outside because of the cold, a combination of the two, or any other reason, you can be well assured that you are not alone. That doesn’t mean that you have to resign yourself to hibernate until the weather starts to turn around, however. Many sites provide all sorts of tips to battle the “winter blues,” including some of the few below:

bryan-minear-316499-unsplashLight Boxes These lamps are specifically designed to mimic outdoor light, so if you’re inside all day, or even in the afternoons when it gets dark earlier, small bursts of exposure to these lamps can help your inner clock and give some sort of Vitamin D boost to your body. There are tons you can find online, though the prices can vary.

rawpixel-1087145-unsplashExercise It can be hard wanting to move around, much less exercise, when leaving a warm blanket nest does not seem tempting in the slightest. Working out can be more than running outdoors – which can be both difficult and painful during this time of year. It can also be more than going to a gym, which requires going outside in order to get there. There are ways to move around inside though: YouTube provides tons of workouts that you can follow along with, especially yoga, and there are guides that provide short workouts that don’t require equipment. If you can’t do more than a few minutes, that’s okay, because even getting up and moving around just a little can help boost your mood and body temperature.

kelly-sikkema-72695-unsplashBundle Up If anything, the cold weather gives us a reason to wear as many fashionable clothes as possible, because when it’s in the 20s outside, there’s no such thing as too many layers. This could mean doing a little bit of retail therapy, especially online, and taking advantage of “end-of-season” sales as stores try to focus more on their spring and summer clothes. It could also mean going through your closet and coordinating outfits and accessories and seeing what kinds of combinations you can come up with.


Do you think that wintertime has an extreme effect on your mood and mental health? What tips do you have to help boost your mood and productivity?

Finding a Therapist for Minorities

January 11, 2019 in LINKS

StockSnap_SKBXLJOILIWhen someone imagines a therapist, the typical image that comes up is that of an older white man or a young white woman. Unfortunately, this is more often accurate than not. A recent study from the American Psychological Association on the demographics of the U.S. psychology workforce between 2005 and 2013 showed that 83.6% of the workforce were white, followed by 5.3% blacks/African Americans, 5.0% Hispanics, and 4.3% Asians, which is considerably less diverse than the overall U.S. workforce. This can be a problem – a diverse pool of therapists is especially important to a diverse client population. Studies have shown that clients whose therapists match their racial and ethnic identity have a greater sense of trust toward their therapist as well as a greater perceived benefit of therapy than those who don’t have similarly matched therapists. While it is important that we all have some degree of cultural competence, there naomi-hebert-188183-unsplashis a special connection and understanding among those from similar communities that simply cannot be replaced.

In order to optimize mental health outcomes with therapy, it is important to find a good fit when it comes to working with a therapist. Jeff Baker, a black therapist from the LGBTQ community and mental health activist, recognizes that his strongest relationships are with some of his black clients, some of his queer clients, and all of his black queer clients. In his post on TeenVogue, he discusses how much one’s identity shapes one’s therapeutic experience, and he has compiled a list of directories of therapists and organizations from minority populations so that clients can find the resources to best meet their needs.

Here are a few directories from his list:

This SOVA blog post was inspired by Jeff Baker’s post on TeenVogue, “52 Mental Health Resources for Disabled People, POC, LGBTQ Folks, and More.” To see the original post and access his full list of culturally specific and general directories, check out his post here.


Do you have a therapist? Are they the same identity as you? If not, do you wish you had a therapist from your same community or culture? How much does identity matter to you when finding a good therapist? Please share your experiences or thoughts below!

 

 

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?