SOVA Blog

by Moderator ★

Reducing Test Anxiety

October 23, 2018 in Educate Yourself

math-1500720_1280One of the greatest causes of stress in adolescents is feeling like that they have to do well in school. A significant contributor to this, and what determines a good portion of grades, are tests. This also includes larger tests like AP exams and standardized tests like the ACTs and SATs.

If you find yourself having anxiety attacks or feel that anxiety symptoms heighten as exams approach, you’re not alone. Test anxiety is a real thing, described by the Anxiety and Depression Association of America as a subset of performance anxiety, or stage fright. It’s the feeling that comes when you feel like you have to do your very best at something because this is the only opportunity you have to show it, and you don’t get another chance. It’s knowing that this is the only activity you’ll be doing for an extended period of time, with little to no opportunities for a break or to take a moment to relax. It’s the fear of what other people may think of you if you don’t meet their expectations when you get your results back. 

In short, test anxiety is not fun.

However, it’s something that people are starting to recognize. The ETS, the company behind all those frustrating standardized tests, has a publicly accessible guide explaining what test anxiety is and offers advice on how to healthily prepare for exams. The Princeton Review, one of the publishers of endless exam preparation books, also offers tips to help reduce test anxiety. It can feel like these sorts of tips can feel like they’re preaching to the choir, and are easier said than done. Positive thinking and deep breathing almost feel obvious, but sometimes, it’s difficult to do when you’re overwhelmed with not just learning the material, but the action of taking the exam too.

A study in England researched whether schools could do something to help reduce test anxiety while preparing for exams a few years ago. Here, they gave hundreds of students an electronically-based program through a CD they could use on their computers called Strategies to Tackle Exam Pressure and Stress (STEPS). StockSnap_M8IUUOBB9ISTEPS was divided into six 30 to 40 minute sessions that the student could complete whenever they wanted. Each session focused on different ways of coping with test anxiety, with one session focusing on self-reflective exercises, to another showing videos of other students candidly talking about their own experiences with exams and how they manage their anxiety with it. Some teachers had the students work on the sessions during classes, while others could work on them at home.

The study didn’t specifically choose students who expressed that they experience test anxiety and delivered it to all sorts of students. This was done in order to see if the program could benefit anyone, regardless of stress level, as well as making sure that those who do experience test anxiety did not feel self-conscious for being the only ones using it. After they collected the results after the time period was over, the study found that those with a lower level of stress when it came to exams were less likely to finish the STEPS sessions, while those who experienced test anxiety were more likely to finish the entire thing. The latter group also showed a significant reduction in their worry and tension when it came to exams after completing the program.

These sorts of findings are important because it lets schools know that there is some sort of benefit in delivering methods for students to reduce their test anxiety, and it’s something that they can do on their own accord and don’t have to lose class time for. It’s also important to recognize that test anxiety does in fact exist, and reducing it can reassure students that doing well on exams is more than likely. 

Do you experience test anxiety? Do you think that it’s common in a lot of students? How do you think schools and teachers can address test anxiety and reduce it?

Tags: , , , , , 3 Comments »

by Moderator ★

Learning to Run

October 22, 2018 in Be Positive

StockSnap_MSP33VQB9F

Sometimes all we want to do when going through a hard time is to run away from all our problems. This can be especially true when dealing with a mental illness, when our thoughts and stressors keep building up and are impossible to escape from because they’re trapped in our heads. There are many ways to cope when dealing with these situations, exercising included. Running specifically is metaphorical, allowing you to feel like you are literally leaving your problems behind. There have been multiple studies exploring just how running can benefit your mental health, which include reasons such as increased chances of a better night’s sleep and increased productivity.

Working out, particularly when you’re not athletic, can feel extremely daunting, but there’s something about running long distances that sounds satisfying. Of course, this doesn’t have to mean that you can go online and find out when the next 26.2 mile marathon is and immediately sign up, but even little things like going for a fifteen minute jog on the treadmill or finding trails nearby to explore can make a difference. The latter is especially good for this time of year, when it’s brisk and colorful, which can also contribute to a more positive perspective.

landscape-78058_1280No one has (allegedly) ever made the decision to begin running and was then immediately able to run several miles the next day. The Internet knows this, and there are endless guides offering advice on how to start. Now that exercising has become more electronic, from FitBits to Apple Health, there are just as many apps to help you build your way up. These include programs like Couch to 5K, which alternates between walking and running, decreasing the former and increasing the latter week by week until you can fully run five kilometers (or 3.1 miles).

This isn’t to say that running is the only exercise, or even coping mechanism, you can use when your mental health isn’t the best and you need a distraction. It’s something that’s still possible, however, and even if those first few steps seem intimidating, they’re still attainable.

If you want to read more about connecting running to mental health, check out this feature about the “Ice Breakers,” six people with mental illnesses who have formed a nationwide running group. They ran around the country in order to open up the conversation more about mental health.

Do you run? If so, why did you start? Do you think that it helps with your mental health? If not, would you consider running?

Tags: , , , , Comments Off on Learning to Run

by Moderator ★

Taking a Break

October 19, 2018 in LINKS

StockSnap_L8CO21OEA0

Though we’re constantly on our computers, sometimes we need to have a brief distraction from whatever task we’re currently focusing on, whether to jump start our motivation or calm any stress that the assignment is causing. The reasons we’re working or need a distraction may vary, and just like needing distractions for different reasons, the things we seek out to relax and ease our anxiety differ from person to person.

It can be easy for these distractions to build up however, and before you know it, it’s two hours later and you’re deep into the social media feed of your choosing. The options below offer brief online distractions that shouldn’t last more than a few minutes. This way, you can get some quick me-time in before continuing with whatever task you have at hand.

website-1624028_1280Want a complete escape?  The website Do Nothing for Two Minutes from Calm.com wants you to do exactly that for, you guessed it, two whole minutes. The timer on the screen counts down the 120 seconds against a sunset sky, and if you try to move your mouse or keyboard, the timer starts over, making sure you don’t touch your computer for the duration. Obviously, it can’t stop you from going on your phone or talking to a friend next to you, but no cheating! Whether it be staring at the calming screen or closing your eyes, these two minutes should all be about doing absolutely nothing.

Want some support? In a classic meme style, The Calming Manatee opens up to a random cute image of manatees with reassuring phrases. Think of the “Hey Girl” Ryan Gosling meme, but instead of the actor, it’s a positive aquatic animal. The red button at the bottom of the page generates a new, similar meme, providing as little or as much reassurance as you need.

Want to think about what to eat for dinner? BuzzFeed’s Tasty is the most well-known cooking channel, popular for its quick videos preparing a variety of dishes that can take hours in a couple of minutes. It’s just one of several video channels that features food preparation against an aesthetically pleasing counter and catchy music; similar channels like Spoon University was created specifically for college students, and TasteMade has a whole playlist where food is made…but miniature in a tiny “kitchen.” Be careful though, because though they are short, it’s easy to build them up and watch them in succession. And of course, it can make you really, really hungry.

What do you do for distractions when you take a break from assignments? Do you think breaks are needed, or do you prefer to completely finish your work before doing something else?

Tags: , , 2 Comments »

by Moderator ★

Using Social Media to Diagnose Depression

October 18, 2018 in Social Media Guide

twitter-292989_1280So often, we hear about the damage that social media is having on our mental health, from isolating ourselves to avoiding face-to-face human interaction to experiencing FOMO. A recent study however, tried to see how social media wasn’t affecting mental health, but instead how it can help diagnose mental illnesses, specifically with depression.

The study reviewed the Facebook statuses of 683 people who consented to have their profiles analyzed. Of those, 114 had been diagnosed with depression, so for each person who had been diagnosed, there were 5 others being compared to them who were not. The researchers used a time frame based around the months leading up to depressed person’s diagnosis, resulting in a total of analyzing over half a million Facebook statuses!

What did the researchers discover? By organizing that statuses and ensuing conversations into categories, they found patterns of supposed depression-associated “language markers.” These are words and phrases that had more negative emotional connotations, including sadness, hostility, and loneliness. Those who used these also were more likely to use first person pronouns like “I” and “me” more often too.

Through these “language markers,” the researchers discovered that they were able to predict the depressed StockSnap_AF3ULYHHIMindividual’s diagnosis with significant accuracy. This was especially true in the three to six months before the diagnosis. To the researchers, these statuses included words that overlapped with those often found in medical screening surveys for depression, implying that it can be adapted in a way so diagnosis can be done electronically.

The ability to screen for depression by using social media is also important because it allows for those who are vulnerable a more accessible opportunity to get diagnosed. For example, it can be difficult for a primary care provider to screen for it in a brief session. Also, by having the statuses and information already there can make it easier for those who are hesitant to reach out to submit it instead of speaking up if they’re uncomfortable.

The article makes sure to reiterate that the study had the participants consent to submitting their statuses for analysis and that they did not use data provided by Facebook. This should also hold true for potential future diagnosing. Between having mental health be a very personal issue and being in a time where social media companies have notoriously been selling data, it’s important that the choice ultimately lies with the individual in question.

Do you think that social media is a good indicator to tell when someone is at risk of a mental illness? Do you think that it’s a good idea for people to submit their profiles if they want to get screened for depression?

Tags: , , , , , Comments Off on Using Social Media to Diagnose Depression

by Moderator ★

Global Funding and Adolescent Mental Health

October 17, 2018 in Educate Yourself

piggy-bank-2889046_1280

We recently talked about how mental health treatment can be extremely inaccessible for adolescents both here in the United States and across the pond in England. We also talked last week about World Mental Health Day and how it’s theme centered around young people’s mental health in the changing world. Even so, the Earth is large, and these are just glimpses at how much (but mostly how little) treatment adolescents receive worldwide, not just with mental health, but as a whole.

A large reason that adolescent health treatment is unavailable is because of the lack of money going into it, and as researchers found in the Creditor Reporting System, the funding for adolescent health as a whole is appalling. For making up 25% of the world’s population, not even 2% of global health funding goes towards adolescents aged 10 to 24. Of the 1.6% of global health funding for adolescents, about 70% went to HIV-AIDS related causes in sub-Saharan Africa, with the most of the rest going to other physical health issues, including tuberculosis and interpersonal violence. What’s remaining most likely barely touches the surface of mental health, much less on a global scale.

The failure to administer funding for adolescents for any sort of health treatment may come from the idea thatCloseup of stethoscope isolated on white table they are healthy, after all, they’re young and bright and most of their bodies are fully functioning and agile…right? The assumption certainly holds true for people, though more are recently starting to realize that adolescent health – both physical and mental – are vital and predictive of health throughout the life course. This includes nutrition habits that develop during this time and how most mental disorders begin to take root during adolescence.

There have been some changes in how people are approaching treating adolescent health, though. The World Health Organization devoted some time in their 2018 monitoring report for Global Strategy for Women’s, Children’s and Adolescents’ Health to the topic. In it, they mentioned how adolescents are not only the most vulnerable in humanitarian settings, but also the catalyst for change. They also made sure to address mental health, stating that self-harm is one of the leading causes of death in older adolescents. The report also mentions that 10-20% of children and adolescents experience mental health disorders. 

Through the rise in conversation and more people being open to talking about mental health, perhaps there might be a change in how accessible treatment can be for adolescents. For now, however, statistics remain grim. 

Why do you think so little funding is provided for both adolescent mental and physical health? How do you think policymakers and funders can learn that adolescent health is needed?

Tags: , , , , Comments Off on Global Funding and Adolescent Mental Health

by Moderator ★

Why Does Organizing Help with Anxiety?

October 16, 2018 in Educate Yourself

StockSnap_0NV2FAVPAXWe’ve heard it before (in fact, we’ve even discussed it here): tips to help de-stress and relax often include getting organized. Whether that be through cleaning out your closet, getting a planner, or buying color-coordinated folders and binders, we feel some sort of satisfaction when things are put in their place, even if it isn’t relevant to what may be causing anxiety.

But why is that the case? Even considering organizing sends a calming rush sometimes. De-cluttering and putting things in order are popular activities in order to help with stress, and there have been several studies that have come up with possible reasons as to why this happens.

Clutter and messes can be a visual representation of the mind, which can therefore make your own disorganized thoughts that much more stressful. These visual stimuli can make it harder to focus because the business overwhelms the visual cortex. This is particularly true if the clutter has nothing to do with what’s currently stressing you out too, therefore making them task-irrelevant objects. Identifying what you need to focus on and complete becomes more difficult as a result.

There are even health benefits associated with organization, and as a result, cleanliness. A survey found thatpegs-2664512_1920 those who make their bed and/or sleep with clean sheets are much more likely to get a better night’s sleep. Other studies found that those who keep a schedule, set goals for an exercise regimen, and keep a clean home are more likely to commit to being active.

On the mental health side, studies have established that there is some sort of link between organization and depression. In one study, women who felt that their spaces were cluttered and had “unfinished projects” were more likely to be depressed compared to those who described theirs as restorative. The former also had higher levels of cortisol, or the hormone that controls stress. Clutter can also make people self-conscious and worry about how others perceive them. The fear of being judged for a messy space can contribute to a worsened mental state, particularly because of the human need to be accepted by others.

The human body itself is incredibly organized and well-functioning. Our bodies love routine and order – think of circadian rhythms (the way that our behaviors follow a daily cycle). We know to sleep when it’s dark and complete activities when it’s light, for example. Some believe that our bodies strive to be organized inside and out, so having an organized and clean environment gives our bodies some peace of mind.

So, there are several reasons that a lot of wellbeing lists include cleaning up and getting organized. There are likely a lot more contributing factors, but next time you clean out your backpack or color code your closet, you can have a better understanding as to why that’s the case.

Why do you think organizing helps with stress relief? If you’ve tried it before, do you think that it works?

Tags: , , , , 3 Comments »

by Moderator ★

New Music Friday

October 12, 2018 in LINKS

StockSnap_OTOSZLA6WF

Music can help us in many ways. As several posts here have discussed, it can be particularly helpful when it comes to calming anxiety, providing an escape, or even helping us feel justified in moments when emotions can feel too overwhelming. Music players allow us to create our own playlists depending on our mood, or create ones for us depending on what we like. YouTube allows you to get creative, featuring not just songs, but remixes, mashups, and strange combinations that you can’t find anywhere else.

Finding new music can be difficult, though. While the internet has an infinite of music to search for, it’s just that, infinite. Even finding music that is similar to what you currently listen to and actually like can be daunting, but the Internet is here to help, offering tools to help you find new music that’s refreshing, but also familiar.

If you’re looking for similar music to help with concentration and mental health, or if you just want to find new artists to listen to, here are a few websites that make the process a little bit easier:

Gnoosic The musical subset of Gnod (the Global Network of Discovery), Gnoosic has you enter three artists or bands that you like. They can be from any genre, and don’t need to match. From there, Gnoosic recommends you a new artist that they predict that you would like, a song of theirs to play from Spotify, and three options: “I like it,” “I don’t like it,” and “I don’t know.” Regardless of which option you choose, Gnoosic repeats the process, using your choices to narrow down their recommendations. 

music-1925056_640Live Plasma Live Plasma looks rather simple at first glance. It’s just a search box where you put in an artist that you like. Once you enter that, however, the page suddenly fills with a web, the artist you searched for at the center. Though intimidating at first, Live Plasma recommends a few artists that they think are similar to your chosen artist, and then recommends ones similar to those artists, and so on. Even better? If you click on any of the artists, there’s a small play button that allows you to listen to one of their songs so you can see what kind of style they have.

TuneFind TuneFind is a little different than the other websites in that you’ve probably heard the songs that they’re listing already. You may not know what it is though and most likely heard it on a TV show or a movie. TuneFind allows you to look up that song that you found particularly calming or inspirational that played in the background during a scene on an episode last night: simply search the TV show or movie, find the relevant episode if it’s the former, and TuneFind lists the songs that played throughout. Sometimes, TuneFind makes it even easier and will list what specific scene the song plays in too.

How do you look for new music? Are there any resources you use to look for music to help with stress relief?

Tags: , , , , 2 Comments »

by Moderator ★

World Mental Health Day

October 10, 2018 in Educate Yourself

If you’ve logged onto any of your social media feeds today, you may have seen at least one post or hashtag about how it’s World Mental Health Day. First established in 1992, October 10th helps gives people around the world the opportunity to spread awareness about mental illness, whether it be through their own personal stories or making resources more readily available. There have been themes since 1996, including “Depression: A Global Crisis,” “Mental Health in the Workplace,” and “Mental Health and Human Rights.”

This year’s theme is “Young People and Mental Health in a Changing World.” As the World Healthearth-1149733_1280 Organization describes, things are rapidly changing during adolescence, and added pressures, technology, and humanitarian crises can all have extreme effects on young people. 

Since today’s goal is to discuss how mental health affects people globally, here are a few recently published articles for World Mental Health Day from international sites addressing what’s being done in different countries:

Liberia: This weekend, 19 child and adolescent mental health clinicians graduated from the Carter Center Mental Health Program in Liberia in an effort to begin integrating mental health support into the larger healthcare system. The speakers emphasized throughout the ceremony about the onset of mental illness (one even described it as the “pandemic of the 21st century”), and called on the Liberian government to use more of its budget to mental health services.

Australia: In its first round of announcements in government budget spending, Australia plans on focusing on eating disorders and mental illness in youths and Indigenous people. According to Australia’s health minister, more than 75% of mental health problems emerge before the age of 25, and eating disorders can have one of the highest mortality rates among psychiatric illnesses. Indigenous people are also incredibly at risk of mental illness and suicide. The article also suggests that mental illness has become the leading cause of premature death in Australians and is the primary reason Australians visit their general practitioner.

India: citiesRISE, an organization to help improve mental health among youths living in cities, chose Chennai as one of five cities to implement a system addressing the issue. As the article discusses, almost one in five of people living in Chennai are between the ages of 15 and 29, and has the second highest rate of suicide in the country. There are several reasons listed as potential causes for mental illness, including but not limited to caste and religious discrimination, gender bias and pressure not to have friends of the opposite sex, and academic pressure.

People have the opportunity to use today to share whatever they want or are comfortable with about mental health. Whether that’s by storytelling or spreading information, the conversation about mental illness continues to become more mainstream.

Have you seen any posts about World Mental Health Day? How do you think people can share information and educate others about mental health?

Tags: , , , , , 1 Comment »

by Moderator ★

Dealing with Burnout

October 9, 2018 in Educate Yourself

match-143179_640It can be difficult not to get overwhelmed with a heavy workload, whether it be for school, a job, or even being tasked with chores and errands. Sometimes, the stress associated with work and a large amount of things to do, no matter if you enjoy it or not, can lead to burnout, or an extended period of time that involves a decline in job performance. This is due to exhaustion and a lack of interest in things, particularly because of overworking.

Up until recently, burning out has been associated with the workforce and jobs, and mostly with adulthood. However, studies are showing that burnouts can also occur with students, stating that the expectations that come with academic performance are similar to those in a career field. Not all burnouts result from a heavy workload though: things like a lack of support from peers, others’ success, and a lack of control can all contribute as well. They can all make you feel that you have to work even harder, or the pressure can get to be so much that it feels overwhelming, and the chances of burning out begin to significantly increase.

At a first glance, the symptoms of burnout are similar to those seen in depression, such as exhaustion, a loss of interest in things, pessimism, and poor performance. While burnout comes from external factors and depression is psychological, the two can influence each other. In fact, a study on adolescent burnout and depression has shown that the relationship is reciprocal. Those who experience burnout can later experience more severe symptoms of depression, and those who have depressive symptoms are more likely to experience burnout.

planner-2641215_1280Now that burnout is starting to be applied to adolescents as well, we can start to discuss just why today’s teenagers and young adults are experiencing it. As the study we mentioned states, burnout and depression can go hand in hand, and other studies have started to see an increase of depression in adolescents compared to those in the past. This doesn’t have to include clinical depression either: one in three adolescents experience depressive symptoms. The pressures placed on students doesn’t help either, especially with the increased feeling of competition with few spots for rewards.

The solutions offered to cope with burnout are similar to those if you’re also experiencing depressive symptoms. These include getting more sleep, unplugging, or finding non-academic or work-related activities to ease your mind. Each person is different however, and it’s up to you to play around and decide what the best ways to avoid feeling overwhelmed are.

Do you think you’ve experienced burnout? Why do you think adolescents are more at risk of experiencing it now? What do you do if you’re feeling overwhelmed from school and/or work?

Tags: , , , , 2 Comments »

by Moderator ★

Happiness Set Point

October 8, 2018 in Be Positive

There is an idea in psychology that we all have something called a happiness set point. A happiness set point is a term used to describe our general level of happiness, and it is unique to each of us. We all have different set points, and it is possible that some people, who seem to be happier than others, have naturally higher happiness set points.

Where does our happiness set point come from? 

Your happiness set point partly comes from your genes. It also comes from our upbringing and personality traits that we develop when we are young and stay with us throughout our lives.

Does our set point change?   

Yes, but only temporarily. In general, our happiness set point has the ability to increase around positive (such as winning the lottery) and negative (you do not perform well on an exam) events. However, eventually our happiness will return to our natural set point (with the exception of a few life events). In fact, research has shown that “lottery winners and those who have undergone extreme hardship due to a health crisis or accident, within a year or so to return to the level of happiness they had prior to their life change.” Basically if something good happens, your sense of happiness rises; if something bad happens; it falls. However, eventually it all returns back to baseline.

Can I do anything about my happiness set point?

Yes! There is a way to choose to become a happier person. Huffington Post put out nine suggestions for taking control over your own happiness:

  1. Simply try.
  2. Make happiness your number-one goal.
  3. Linger on those little, positive moments.
  4. Choose mindfulness.
  5. Smile your way to happiness.
  6. Practice gratitude.
  7. Pursue happiness, find happiness – and success.
  8. Let yourself be happy.
  9. Practice compassion.

However, these are just suggestions. There are lots of other ways things you can try to raise the set point of your happiness.

What are other ways you might be able to raise your happiness set point? Try these out for a while and let us know if you notice any results!

Tags: , , , , Comments Off on Happiness Set Point