SOVA Blog

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Benefits of Teen Mental-Health First-Aid Programs

March 19, 2018 in Be Positive

MHFAA little while ago one of our blogging ambassadors reported on their positive experience becoming certified in mental health first aid at a workshop at her university. There are scientists who are studying programs like this, and evidence is coming in about how beneficial it is to teach adolescents about mental health so they can help their at-risk peers and reduce stigma against people asking for help.

One example of a study that shows the benefits of these programs took place in Australia, with Mental Health First Aid (MHFA), an organization founded in 2000 to improve mental-health knowledge among members of the public. Their programs are designed to help people who are developing a mental health problem, experiencing a worsening of an existing mental health problem, or in a mental health crisis. Their website says,

The first aid is given until appropriate professional help is received or the crisis resolves.

Last month a study was released about one of their newer programs. Teen Mental Health First Aid (tMHFA) is a school-based initiative that teaches teens ages 15-18 about mental health first-aid. They wanted to see whether their program would lead to students showing more support toward their peers, to increased mental health literacy, and to reduced stigma.

The study showed that tMHFA really works! Students showed a lot more confidence in supporting their peers and thought of getting help with mental health in much more positive ways.

Adolescents have the most number of events of mental illness more often than other groups across the lifespan, but they have the lowest rate of getting treatment—which is one reason why it’s great that more attention is being paid to adolescent mental health.

What kinds of negative beliefs about mental health have you encountered among your peers? What kinds of support behaviors would help you stay positive while you’re experiencing a mental health challenge? Tell us in the comments!

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Circle of 6

March 16, 2018 in LINKS

Imagine you are in a sticky situation: you need a ride home, you’re scared of where you are, you need someone to lend an ear…

Here is an app that might help.

Circle of 6

Now imagine that with a few clicks on your phone a circle made up of your 6 most trusted people can know where you are and what you need.

Everything from:

  • “+” ICONS CHOOSE YOUR CIRCLE

    Add up to 6 people from your contacts to join your circle. Choose good friends or any trusted adult.

  • PIN ICON: COME GET ME

    Sends a text to your Circle that says:
    “Come and get me. I need help getting home safely.” with your GPS coordinates.

  • PHONE ICON: CALL ME

    Sends a text to your Circle that says:
    “Call and pretend you need me. I need an interruption.”

  • CHAT ICON: I NEED TO TALK

    Sends a text to your Circle that says: “I need to talk.”

  • INFORMATION & HELPFUL LINKS

    Direct access to information about sexuality, relationships and safety.

  • PHONE OUT HOTLINES

    Direct access to national hotlines and a specialized hotline of your choice, such as LGBTQ, Spanish-language, etc. based on your personal priorities.

Is this something you would use? Do any of your friends already have it on their phone? This app was originally designed for college campus safety, but we think that it can be used for anyone! Let us know what you think in the comments! 

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Should I Send It?

March 15, 2018 in Social Media Guide

We’ve already blogged about what it means to be in a respectful relationship, but now we want to tackle a more specific topic: Sexting. Sexting can seem harmless, especially when it is happening between two people in an exclusive relationship. But in any context, sexting can have extreme consequences. Watch these two short videos to get an idea.

As you can see, there is no way to know what will happen once you press send. Think before you send a picture that could get into the wrong hands.

Just as important as knowing the consequences of sexting is recognizing when your partner is disrespecting you. A major form of disrespect is when your partner pressures you to do anything you don’t want to. That means physically, emotionally, or through the use of technology. A partner may try to manipulate you into sending a picture to them by complimenting you or assuring you they won’t share it, but once that picture is sent, there is no getting it back. Even a semi-nude picture or explicit text can be considered child pornography if the person is under 18, and the receiver or sender could face criminal charges, according to Dosomething.org. Remember, your self worth is not measured by your body, and your body is not something that should be able to be seen by anyone.

For more information on Sexting, Respect, or Pressure to be involved in sexting, visit Love is Respect and Do Something.

Have you ever been pressured to share something you didn’t want to? How did you handle the situation? Share below.

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What Does It Mean to “Have Trouble Functioning”?

March 14, 2018 in Educate Yourself

Getting help for symptoms of depression can be tough. Sometimes it might feel like an easier way would be just seeing if it goes away on its own. There are good reasons not to wait.

Having adolescent depression can mean:

These problems all mean that you may have trouble functioning because of depression. Most people consider having health problems, using drugs and alcohol, and having worse grades and risky sexual behavior as a problem. But what does “having trouble functioning” really mean to you?

Its important to remember that this is all relative. Think about what is important to you—or about what a life worth living means for you.

Maybe you want to be able to play basketball with your friends, focus on getting an art project done, not fight with your sister, and go to school without getting a headache. If depression is keeping you from being the person you want to be and having the life you want to live, that is what “having trouble functioning” means. The good news is there is help out there that can guide you back to being who you want to be, and we want SOVA to be one of your reliable go-to resources.

What does it mean to you when you think you have trouble functioning? What do you do to help yourself during those times? 

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Reducing Stress with Easy Yoga

March 13, 2018 in Educate Yourself

yoga02Anxiety is a huge mental stressor. When we feel anxious, our body’s “fight or flight” response kicks in. Fight or flight prepares us to struggle or escape. This response starts in your brain and branches into your nerves and bloodstream, which causes our heart rate, blood pressure, and breathing to speed up. You can experience this response any time—whether it’s during a test you feel nervous about, when something frustrates you, or when you just feel stressed in general.

So what can we do about it? Yoga is recognized as a good stress-relieving practice that can reduce feelings of anxiety. You don’t have to be a yoga master to reap the benefits of practicing yoga. In fact, here is a cool infographic that will show you 7 really easy breathing exercises and yoga poses to help you reduce stress!

Try out the breathing and yoga exercises. What did you think of them? How did you feel afterward? Let us know in the comments. (And keep them in mind for the next time you feel stressed or anxious!)

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International Women’s Day on Social Media

March 8, 2018 in Social Media Guide

Celebrate International Women’s Day on March 8th!

SOURCE: Social Media Today (Retrieved on 8 March 2018)

SOURCE: Social Media Today (Retrieved on 8 March 2018)

Here’s what you need to know:

What is International Women’s Day?

It is a worldwide event that recognizes women’s achievements – from the political to the social – while also calling for gender equality. Find out more about the background of International Women’s Day by visiting here (it has been observed since the early 1900s)!

How can you celebrate?

There are many ways to get involved. You can join a campaign, donate or participate in a fundraiser, or start a conversation, to name a few. Connect through social media by using the hashtags #PressforProgress, #InternationalWomensDay or #IWD2018. Also, learn about Facebook’s Credit Her campaign. To find an event or other ways to get involved, visit the International Women’s Day Events page.  Some events run all week!

Is there an International Men’s Day?

International Men’s Day is also held annually. In 2018, International Men’s Day will be celebrated globally on Nov. 19. It focuses on “men’s and boy’s health, improving gender relations, promoting gender equality, and highlighting positive male role models.”

What do you think of International Women’s Day? Do you have any plans to celebrate, and if so, how? Leave a comment in the section below!

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What You See Is What You See

March 1, 2018 in Social Media Guide

selfie02

Do you ever go on social media and think: Why is everyone else having an awesome day except me?!

Sometimes it is hard to scroll through posts of people taking great selfies or parties they were at without feeling left out – or like everyone is doing better than you are.

The fact is: that is not true. What you see on social media is literally just what you see—something someone chose to post to represent themselves. Usually we don’t want to share negative things about ourselves because we want people to think good things about us—how fun, attractive, athletic, interesting we are.

Take a look at our post Goodbye, Headclutcher to see how young people with depression usually take the same happy-looking pictures as everyone else does. You don’t know what is going on in someone’s life by what they post on social media.

You might realize this – but when you are in a bad mood, it is harder to think straight. That means you might have some “Debbie Downer” glasses on—where it is hard not to shine a negative light on everything you see.

WARNING—when you are in a bad mood, it might NOT be a good time to look at the happy pictures or awesome-looking selfies your friends have posted on Instagram. Try distracting yourself by taking a walk or doing something that you think is fun. Talk to a friend, or write about it in a journal. Then when you are feeling better, you can enjoy your friend’s posts for what they really are—just a happy picture—without it making you feel worse.

Do you agree? What do you do when you are in a bad mood?

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Gratitude Prompts

February 26, 2018 in Be Positive

gratefulAccording to Grateful, researchers at Harvard Medical School report, “Gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships.”

However, Brianna Steinhilber writes that while practicing gratitude seems simple enough, it can be difficult for some, “especially if you’re a person who has a hard time expressing emotions, or you’re going through a rough patch that makes channeling gratitude difficult.”

Therefore, to begin, use a gratitude prompt. Gratitude prompts can tap into your creativity and help you recognize the things you’re grateful to have in your life. You can also use gratitude prompts as a conversation starter with others. And try writing them down by keeping a gratitude notebook or using an app!

Try these gratitude prompts:

  1. List five small ways that you can share your gratitude today.
  2. Write about a person in your life that you’re especially grateful for and why.
  3. What skills or abilities are you thankful to have? (You communicate well, you’re a good cook, you have an uncanny ability to dominate in Fantasy Football. Hey, it’s your journal).
  4. What is there about a challenge you’re experiencing right now that you can be thankful for? (This is a tough one, but you have learned something or grown from the hardship—how?)
  5. How is where you are in life today different than a year ago–and what positive changes are you thankful for?
  6. What activities and hobbies would you miss if you were unable to do them?
  7. List five body parts that you’re grateful for and why. (Those long legs help you reach items on the top shelf … don’t forget the little things.)
  8. What about the city you live in are you grateful for?
  9. What are you taking for granted about your day to day that you can be thankful for? (Can’t think of any? Your alarm clock, your coffee machine, the paperboy who delivered your newspaper, your friendly neighbor who always says good morning … and that’s before you even leave the house.)
  10. List 5 people in your life who are hard to get along with—and write down at least one quality for each that you are grateful for.
  11. What materialistic items are you most grateful for?
  12. Write about the music you’re thankful to be able to listen to and why. (We couldn’t make it five minutes on the treadmill without our beats.)
  13. Who has done something this week to help you or make your life easier and how can you thank them?
  14. What foods or meals are you most thankful for? (Bacon, egg and cheese on Monday morning, we’re looking at you.)
  15. What elements of nature are you grateful for and why? (The beach, a starry sky or one speckled with fluffy clouds, the sunset…)
  16. What part of your morning routine are you most thankful for? (A big stretch before you get out of bed, that warm cup of coffee, a cuddle session with your pet…)
  17. Write a letter to someone who has positively impacted your life, however big or small.
  18. What is something you’re grateful to have learned this week?
  19. When was the last time you laughed uncontrollably—relive the memory.
  20. What aspects of your work environment are you thankful for? (Supportive co-workers, flexible hours, great snacks in the kitchen…)

Don’t have time to write?  Check out one of these apps instead:

  • Grateful: A Gratitude Journal
  • My Gratitude Journal
  • HappyFeed: Graditude Journal
  • Gratitude Journal 365
  • Gratitude Journal: The Life-changing App

Answer one of the prompts above, and if you feel comfortable, share your response in the Comments section below!  Have your own prompt? Let us know!

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App Review: Self-Help for Anxiety Management

February 23, 2018 in LINKS

Are you interested in creating a day-to-day multidimensional picture of what your anxiety looks like and how to manage it?

Check out the free app called “Self-Help for Anxiety Management”—or, the SAM app. It’s a relatively new app that gives you all kinds of ways to measure your anxiety and work with modalities that help you reduce it.

samIts graphic interface looks cool, as well! Little slider buttons help you measure feelings, thoughts, physical sensations, and your desire to avoid things you fear.

These help you understand whether you’re someone who experiences anxiety more as feelings that interfere with your functioning, or as worrying thoughts, or as sensations in your body.

You can upload self-help tools to a “toolkit” to help you manage these different manifestations of anxiety.

SAM is backed by a research team at the University of West England in Bristol, England. It’s top-rated on iTunes and Android, and also on some health-related websites that track helpful apps.

What apps do you use to monitor and ease your anxiety or depression? Let us know—or become one of our blogging ambassadors and review some apps for our readers!

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Helping African American Guys Get Treatment through Social Media

February 22, 2018 in Social Media Guide

Rapper Kid Cudi, who has talked publicly about his depression and anxiety.

Rapper Kid Cudi, who has talked publicly about his depression and anxiety.

Social media can be an effective way to start movements around social issues that need attention. One example is the viral social media activity #icebucketchallenge, a hashtag that created awareness, donations, and a large open forum to discuss the illness of ALS. The same type of social media movement is being used to bring awareness to black men’s need for mental health treatment using the hashtag #YouGoodMan. The hashtag is being used to open up a public discussion and help black men feel more okay about getting help with their mental health.

#YouGoodMan began after rapper Kid Cudi revealed that he was seeking help for his anxiety, depression, and suicidal thoughts. He wrote on Facebook:

My anxiety and depression have ruled my life for as long as I can remember and I never leave the house because of it. I can’t make new friends because of it. I [don’t] trust anyone because of it and [I’m] tired of being held back in my life. I deserve to have peace. I deserve to be happy and smiling.

Cudi’s post is a model that can encourage other African American men to open up as well. Research shows that African Americans are 10 percent more likely to report having serious psychological distress than whites (except for Hispanic whites). Black Americans are also more likely than whites to grow up in poverty. The fact that many African Americans face violence and racism on a daily basis means they are more likely to need help maintaining their mental wellness.

American society’s hyper-masculinity leaves all men—including minority men—little room to discuss problems like mental health without facing social judgment and stigma. Black men often have a hard time opening up about their feelings and emotions because they don’t want to be seen as “weak.” Research shows that African Americans use psychotherapy much less than whites. Some of the African American cultures that black boys grow up in encourage them to adopt a particular version of masculinity that prevents them from talking about their feelings. And when they do look for help, it can be hard for them to find black therapists: some people feel more comfortable seeking treatment from someone who shares their cultural background.

There are other movements that are trying to use social media to understand minority attitudes about mental health and improve access to treatment. This article in Huffington Post, for example, talks about another research project that uses Facebook to understand black men’s approaches toward their mental health challenges.

#YouGoodMan is a small step to normalizing the discussion of mental illness. Men of color all over the world are sharing, connecting, and bringing much needed attention to this topic. According to BuzzFeed News #YouGoodMan was created by Twitter user @DaynaLNuckolls, who suggested that there ought to be a place on social media dedicated for black men who want to talk about their mental health issues.

Mental Health is a touchy subject for many people, but having open honest conversations about mental health can break down many walls and give people permission to share their own story. Participating in—or even just watching—an open, safe public dialogue can go a long way in someone’s decision to get treatment. And social media can be a place where that discussion happens.

Do you believe using social media to bring awareness to mental health needs is important?  If you were to create a hashtag to bring awareness to a mental health issue, what would it be?

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