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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?

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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?

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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?

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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?

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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?

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Foster Care’s Effect on Mental Health

December 19, 2018 in Educate Yourself

Those in foster care are seven times as likely to have a diagnosis of depression.

They are also six times as likely to have behavioral problems, 4.6 times as likely to have anxiety, 3 times as likely to have ADD or ADHD, and twice as likely to have developmental delays, according to a 2011-2012 National Survey of Children’s Health. While there can be many possible explanations for this, one absolute explanation is uncertainty, a main characteristic of the foster care system.

michal-parzuchowski-260084-unsplashChildren in the foster care system are unsure of the safety of their home environment, of the next time they will see food, or even of when they will be separated from family again. The anxiety that these experiences bring makes them vulnerable to anxiety disorders and depression.

Children in foster care are also more likely to experience Adverse Childhood Experiences (ACE), which are associated with higher rates of mental illness. They will also often be told that “Things will be okay,” and “No one will hurt you,” when things actually don’t turn out this way – especially if the very figures who should be keeping them safe are the ones who hurt them. Undoubtedly, it becomes a struggle for these children to trust others.

Because of these experiences, these children may behave and act differently in different situations. But when given enough time and the proper, safe environment, these children can open up into a whole new person.

Unfortunately, with the heavy emphasis on clinical disorders and looking out for unusual behaviors in foster child training, counselors, case workers, and foster parents commonly mistaken these youth for having mental illness. This leads to higher rates of psychiatric diagnoses and eventually channels these children into inappropriate services and starting unnecessary and even harmful medications. In reality, these children street-1431207_1920often need a loving, warm, and supportive environment first. Just like for everyone else, a consistent, stable relationship in itself can do a lot of healing.

There is a need today for children who pass through the foster care system to get the care they need. These children are often misdiagnosed early on, and this misinformation stays with them for years. Unfortunately, foster care systems have limited access to psychiatrists, psychologists, therapists, and mental health care as a whole. Some foster care systems have a community counseling center (for example Lighthouse for Families in Mason, GA) that help to provide behavioral counseling to this marginalized population. Early intervention can sometimes make all the difference to helping these children reach their goals and be comfortable.

Do you know anyone in the foster care system, or do you yourself have experiences from it that you’d like to share? How can we intervene for this population and get them the care they need? Please share your thoughts, and any mental health resources you think could be helpful, below!

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Hang Out Online in the “Facing Us Clubhouse”

December 14, 2018 in LINKS

facing-us-clubhouse-768x461

This is the Facing Us Clubhouse. Each room has something special to help young people with symptoms of depression or bipolar disorder.

There are six “rooms” in the clubhouse, each with fun and useful tips and tools inside:

  • A journaling room
  • A media room
  • A wellness tracker room
  • A room where you can read wellness tips
  • A room where you can write your own wellness plan
  • A “back porch” with lots of links to sites that educate about depression, anxiety, bipolar, good sleep, and more.

The wellness-tracker app was named the top bipolar app of 2017 by Healthline, a site that monitors the most helpful mental-health resources on the internet.

The information in the Facing Us Clubhouse is cutting-edge, and its design is fun and interactive—check out what the cursor does with the “rooms”!

The Clubhouse is a program sponsored by the Depression and Bipolar Support Alliance, a mental health support organization that has 250 chapters and about 650 support groups across the country. What makes DBSA unique is that they’re created for and led by people living with a mood disorder.

What are some self-help, peer-led sites that have helped you most? Share with us in the comment section!

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Instagram Invites

December 13, 2018 in Social Media Guide

jason-leung-479251-unsplashUsing the internet to send invitations have come a long way since the earlier days of social media. The original “Evite” dates back to 1998 and can still be used, where flashy animations describing the event are sent in bulk to the guest list. Paperless Post is a little more formal and has the opportunity for customization. And then there’s always Facebook Events, where organizations, families, and individuals can publicly or privately invite a small group of friends to everyone to whatever they have planned.

Invitations can be used for all sorts of meet-ups: Sweet 16s, parties, and even a casual get together with people that you haven’t seen in a while. Another way to get the word out lately is through Instagram, especially for teenagers. Facebook use has decreased with younger generations, and its events page is no exception. Using Instagram to plan an event reduces the fear of having a relative find out about it, and provides anonymity in who has created it in case they get caught. The page can even be remade and reused for future events too.

luke-van-zyl-571729-unsplashAccording to some teenagers, those who are planning a larger party will create an Instagram account just for the event. It can get a little complicated from there depending on who’s organizing the party. The account can be open for anyone to join or be locked. If your follower request is accepted, that means you can come, and if the page requests to follow you, that means you’re invited.

While the trend of Instagram Evites hasn’t quite caught on yet, it isn’t an exception with to the problems that social media can cause. Because of Instagram’s algorithm, the event profile may show up on your feed or follower activity if you know someone who follows that account, even if you weren’t invited. The profiles may also list rules about who is invited, excluded, and who can bring who. These sorts of issues can not only increase the chances of FOMO, but can even feel targeted if you find out that you’re not invited. Instagram is already considered to be one of the worst social media sites for mental health, and this may not help its cause. While the party profile may be a convenient idea, the side effects may outweigh the benefits.

Have you ever heard about or seen Instagram accounts for events? How do you feel about them? Do you think that they are more useful or harmful?

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Professional Spotlight: Dr. Tammy Chung and Substance Use in Young Adults

December 12, 2018 in Educate Yourself

Tammy Chung, PhD

Tammy Chung, PhD

The SOVA team recently had an incredible opportunity to attend a talk by Dr. Tammy Chung and interview her afterwards. Dr. Tammy Chung received her PhD in Clinical Psychology from Rutgers University and is currently a Professor of Psychiatry and Epidemiology at the University of Pittsburgh School of Medicine. Dr. Chung also serves as an Associate Editor for prominent journals such as Alcoholism: Clinical and Experimental Research. Her research focuses on adolescent and young adult substance use involving mobile assessment, neuroimaging, and candidate genes.

Her recent talk, “Mobile Health for Substance Use in Young Adults,” elaborated on a behavioral intervention for alcohol use using text messaging. This intervention aims to reduce alcohol consumption among young adults by helping them set a plan via text messages and monitor their progress. This intervention has effective results, but individuals differ in response to treatment. Hence, Dr. Chung’s research team is trying to make treatments more personalized and effective by studying factors leading to individual differences as well as by adding an app that includes collection of various phone sensor features.

We were able to gain more insight into substance use and Dr. Chung’s research from our interview. See what she had to say below!

What inspired you to the field of substance use broadly and how did you become interested in incorporating mobile applications into your research?

Dr. Chung says one of her mentors inspired her to study substance use. She feels grateful to those who have shared their personal stories of addiction and recovery with her, especially since it has been a steep learning curve for her without any prior family history of addiction. Because adolescents spend a significant amount of their time on mobile devices nowadays, Dr. Chung wanted to reach them through mobile apps.

jez-timms-773951-unsplashWhat is the importance of helping to reduce substance use behaviors in adolescents?

Adolescent substance use, especially early onset and heavy use, has negative impacts on brain structure, cognitive functioning, personal relationships, and physical health that can persist into adulthood. Research shows that reducing or stopping substance use can halt the occurrence of these harms to health and improve well-being.

What are signs that adolescents need to look for to realize they need help? 

Dr. Chung explains that major signs include feeling lonely and withdrawing from friends and family. They also include a change in appetite, sleep, or energy (especially when the change decreases concentration or increases moodiness). Finally, a significant sign is using substances to handle stress or feelings such as depression, anger, and anxiety.

What are the concerns with collecting personal data from smartphone? Did most adolescents not seem to mind the issue of privacy?

Some concerns with privacy include keeping data confidential and limiting the types of data collected. Dr. Chung’s research team has a National Institutes of Health Certificate of Confidentiality and follows secure transmission protocols. They also only collect “meta-data” or time-stamps of the frequency and duration of calls, but not the actual content of calls. They strive to be transparent, build trust, and engage individuals as active partners in research that aims to reduce harms to health. The participants understand the possible risks to privacy because they learn about what data will be collected and how it will be used before the study. Those interested in the study do not seem to mind the collection of personal data from smartphone because they are already accustomed to features such as GPS tracking from their social media usage.

emile-perron-190221-unsplashHow would you feel about participating in the study if you were an adolescent, considering that your personal information would be collected?

Dr. Chung says she currently has the app running on her phone and would be okay with participating in the study if the risks and benefits of having her personal data collected were explained to her. Today, people already leave digital trails frequently, such as when making purchases on the Internet. Therefore, if the digital trails can be used for a positive purpose, Dr. Chung would support that effort.

If there is an update to the app, what new features would you add?

One important new feature would be to include feedback on performance: how the person did in the moment (e.g., “Congrats!” “Try again!”), how the person was doing over time (e.g., in the past week), and how the person compares to other people (which might get tricky because it depends on the comparison group). People want feedback on their performance to “know how they’re doing” and to “be motivated” to do better.

If you have any questions related to today’s post, let us know in the comments below!

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Why Do Plants Improve Our Mood?

December 10, 2018 in Be Positive, Educate Yourself

annie-spratt-78044-unsplashThe cliched image about someone having a “green thumb” typically involves someone in their backyard, their overalls covered in dirt, hands protected by thick gloves that are rough to the touch. The garden can be filled with colorful plants, various kinds of produce and herbs, or vivid greenery with large leaves. Typically, it can include all three!

Nowadays, the green thumb image has had a few additions, and may have even shifted slightly for some. If you go on social media, you’re likely to find all kinds of hashtags about plants relating to aesthetics, interior design, and indoor gardening, just to name a few. Plants have become increasingly popular with younger generations, particularly when it comes to houseplants and those taken care of indoors. Because young adults spend a majority of their time indoors, plants literally provide more life into the room. They’re a way to bring the pleasant aspects of nature inside, they add a touch of color, and are an overall way to tie the room together.

Also, they’re pretty.

There are benefits to keeping plants beyond them making your space look more appealing. Some of the more obvious ones are for health reasons: plants absorb pollutants, which can help improve any breathing problems you may have, and one study found that houseplants can reduce fatigue and headaches by 20-25%. They can also reduce blood pressure and can even increase pain tolerance (as reported by patients in hospital rooms).liana-mikah-343240-unsplash

Aside from the pleasing visuals that can improve your mood, houseplants have other effects on people mentally, too. This goes beyond feeling inspired to be more productive and potentially increase the attention span. In one study, young adult men who completed both a computer task and transplanting a houseplant were more likely to feel soothed and comfortable when interacting with the plant. Being around plants can reduce stress and can provide a sense of calmness.

Keeping a plant alive also requires effort, which can have their own set of benefits. Knowing that you’re doing a good job in taking care of a plant can improve your mood, and knowing that you’re the one responsible for the plants growing and thriving can bring joy as well. However, the benefits in keeping a plant are not exclusive to real ones – if you don’t have the time or feel pressured in taking care of something, artificial plants can provide similar, if not the same effects, so long as they look relatively real.

Do you have any (real or fake) plants? Why do you think they’re so popular with young adults now? Do you think that they help your mood?

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