SOVA Blog

Community Spotlight: Julius Boatwright, Part 1

December 12, 2017 in Educate Yourself

Meet Julius Boatwright, Executive Director of the Will Allen Foundation and the dedicated social worker who founded the community-based social-service agency Steel Smiling. Julius has made great strides in the community by adopting a humanistic approach to help people discuss mental health openly and reduce the stigma surrounding this topic. This humanistic approach involves viewing people as whole human beings instead of breaking them down into their individual parts. Julius emphasizes the notion that everyone is valuable and worth listening to and he practices this idea in his work. Steel Smiling began serving community members in Pittsburgh’s Hill District and has grown to include people from all walks of life in the city. They’re bridging the gap between community members, mental health professionals, and leaders. While doing so, they’re intentionally breaking down barriers to show that mental health doesn’t discriminate; it affects every one of us.                                    

We interviewed Julius to learn more about his influence on Pittsburgh.


How did your work as a community based therapist influence your mission at Steel Smiling? 

As a community-based therapist, I saw a lot of disconnect between when a community member needed support and when they actually received it. For many of my interventions, I was sent in either at or after a crisis had occurred: when a child was about to be removed from the home, when someone was having suicidal ideation, or when there was intimate-partner violence occurring. At the root of it all was mental and behavioral health challenges. Most days, it all seemed very reactionary to me. We would come in with our tool-belt of Cognitive Behavioral Therapy techniques and resources. Over the course of one month we’d have three stages: the first being engagement, the second introducing and teaching skills, and the last week was connecting the family to resources. After that, we’d move on to the next family after the 28 days were over.

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Would you check back in with them? 

We could if they needed our support moving forward, but the idea was that we were there to serve as firefighters. We would go in, put the fire out, ensure safety, and share with them a couple of skills and resources before closing the intervention. However, at the 28-day point, that was when they were open and ready to really trust you. As soon as we were able to make progress together, I was called to serve with the next family. This method of treatment is internationally utilized and proven, but I believe that we need to consider more preventative methods of delivering services. We need to do what we can to prevent the problems from happening instead of focusing on putting bandages on the wounds.

So you felt it was too late by the time you came in?

Yes. I would reconnect with some of my clients months and years later to see areas where they had improved and others where they were still struggling. It made me think about how I personally could be more preventative with my outreach. So, one day I left a session and drove out into the Hill District. I told myself the first person I see I’m going to talk with them about mental health. I was so nervous because I didn’t know what to expect. I ended up having a two-hour conversation with a woman that made me realize there was a space to have this conversation. So, to your question, being a community-based therapist made me realize how our system is falling short. While it is adding value, there are certain gaps and holes. I saw that gap and I tried to fill it.

[Click here to learn more about Julius’ visit to the Hill District and how Steel Smiling was born.]

You mention later in your TEDxPittsburgh Talk that someone came up to you and said that you were their angel; it seems like the woman in the Hill district was your angel because that’s how this all got started. 

Yes, for sure she was.

In your TEDxPittsburgh Talk, you also discuss going into communities of individuals who do not have satisfactory access to mental health resources, such as the African-American community. Can you tell me more about your work with this community?

It started with conversations and it organically grew into these community conversations. We got a lot of feedback in the beginning that we should strictly stick to the African-American community, but other people wanted services too, because mental health doesn’t discriminate—it doesn’t care what you look like or what you sound like. Our marketing has targeted people of color, but a lot of our outreach and engagement has been 50/50. With that being said, we are not exclusively for the black community. At our core, we want to destigmatize mental health and educate people of color while making it known that everyone is a part of the community. Mental health impacts everyone. It’s not just a black or white thing; it’s a people thing. Nonetheless, we are very intentional about sharing messages and images about people of color who are open to talking about mental health.

[Here is what a community conversation looks like:]
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In your TEDxPittsburgh Talk you also mention reaching out to people in the Hill District who have overcome mental illness. What are some of the strategies that people use to deal with mental illness in this community, and what worked? 

What we found is that people have a lot of coping skills to begin with before interacting with us. We do self-care. We recognize our triggers. We think about how our thoughts and actions are affecting our feelings and we don’t think of this as therapy. So, they would tell me what they did to cope, and at the foundation was spirituality and faith in the black community. They lean on this understanding that everything will be okay and your trauma doesn’t define you unless you let it. You can use trauma as leverage to be stronger. You get the most character development in the moments that you feel will break you. I think tapping into this resilience and being your own advocate can help, as opposed to feeling trapped by your environment or background.

“You get the most character development in the moments you feel will break you.”

[Learn more about resilience and emotional first-aid here.]

So some people took every challenge and thought about how it made them stronger?

Yes. I’ve been doing research on person-centered psychotherapy. A clinician I worked with asked me once what my therapeutic approach was, and I said I don’t really have a style.  She told me I had a person-centered approach. What I gathered about this it is that there is no judgement; no matter what anyone shares with you, it’s okay.

It sounds very humanistic. 

Yes. It’s about valuing everything you say. If you told me, “I’m thinking about killing someone,” I’d think: What is this person trying to say? There is something in you that is making you feel this way, and whatever it is, there is never any judgement; just true empathy and unconditional positive regard. I have had people say one thing that has changed the trajectory of my life. So I want to be as positive, supportive, and vulnerable as I can be.

Click here to read Part Two of our interview with Julius Boatwright! Do you have any questions for Julius?  Let us know in the comments below!

Happiness Set Point

December 11, 2017 in Be Positive

jumpThere 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!

How Our Genes Are Not Set In Stone

December 8, 2017 in LINKS

One of the most interesting areas of mental health research is “epigenetics”—the study of changes in organisms caused by modification of gene expression rather than changing the genetic code itself. In plain language, that means that we can inherit a predisposition to conditions like depression and anxiety—but there are also things we can do to change how our genes make themselves felt in our daily lives.

As Rachel Yehuda, Ph.D., says:

We’re just starting to understand that just because you’re born with a certain set of genes, you’re not in a biologic prison as a result of those genes.

Changes can be made in our behaviors that then change the way the genes function. Our genes are not set in stone.

Yehuda_photo.14131706Yehuda is professor of psychiatry and neuroscience at the Mount Sinai School of Medicine. She talks about epigenetics and the kinds of changes we can make to our genetic expression in this episode of a super-helpful podcast called “On Being.”

Sometimes those changes, for example, have to do with diet—like if you inherit a predisposition toward cancer, you don’t inherit actual tumors, but you inherit a greater possibility that if you eat a diet high in animal fat and low in healthy carbohydrates, you may increase your chances of your genes turning on the “switch” for cancer.

And sometimes those changes have to do with behaviors.

If you inherit the predisposition toward depression, and you respond to stress by locking yourself in your room, refusing to talk to anyone, and comparing yourself to peers on social media, then you may run the risk of turning on those switches that can lead your genes “express” the tendency toward depression.

But it works the other way, too! The more you learn to respond to stress with behaviors such as visiting a therapist, engaging in yoga or meditation, or talking with a friend, the more you can increase your chances of turning that switch off—or keeping it turned off.

Yehuda says that her research is showing that “some epigenetic changes occur in response to psychotherapy.”

If we’re saying that environmental circumstances can create one kind of change, a different environmental circumstance creates another kind of change. That’s very empowering.

Check out On Being on Facebook and Twitter for positive messages throughout your day!

Have you ever worried that your genes would “lock you in a prison”? Have you actually seen your coping strategies reduce your symptoms of anxiety and depression? What practices empower you? Tell us!

I think I can I think I can I think I can…

December 4, 2017 in Be Positive

i think icanPhoto credit: SortOfNatural via: Flickr

Positive self-talk can be an effective tool in boosting your mood.  You can also reduce stress by eliminating negative self-talk.  Learn more about the power of positive self-talk and stress management.  Start being kind and gentle to yourself by trying one of these mantras:

  • I am capable.
  • I know who I am and I am enough.
  • I choose to be present in all that I do.
  • I choose to think thoughts that serve me well.
  • I choose to reach for a better feeling.
  • I share my happiness with those around me.
  • My body is my vehicle in life; I choose to fill it with goodness.
  • I feel energetic and alive.
  • My life is unfolding beautifully.
  • I am confident.
  • I always observe before reacting.
  • I know with time and effort I can achieve.
  • I love challenges and what I learn from overcoming them.
  • Each step is taking me to where I want to be.

Do you practice positive self-talk? If so, how?  Do you ever recognize yourself thinking negative self-talk?  Did any of those mantras help?

Digital Self Harm

November 30, 2017 in Social Media Guide

Trigger Warning: Self Harm 

Earlier this week we wrote about traditional forms of self-injury behaviors that occur such as burning and cutting. These traditional behaviors usually leave a visible mark on a person’s body. However, as technology advances and more teenagers engage in online activities, a new form of self-harm behavior has emerged: digital self-harm.

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Digital self-harm can take on many forms similarly to traditional self-harm. It can include sending yourself hurtful messages, and posting or disclosing demeaning information about yourself online. These posts can also lead to other people writing negative comments/message about you online. A new study found that 6% of the teenagers aged 12-17 in the US engaged in digital self-harm.

Why are teens participating in digital self-harm? According to danah boyd, Ph.D. (she does not capitalize her name!), a Harvard-affiliated researcher who first saw that teens were engaging in digital self-harm, these behaviors serve different purposes for different individuals. It can validate teenagers’ insecurities. It allows them to vocalize their frustrations and disappointments about themselves that they hold inside. Some teenagers also hope that their vicious digital attacks against themselves might trigger their family and friends to support them publicly. When people stand up for them, they can feel hope and support from those people.

What should you do if you are feeling an urge to engage in digital self-harm? We have a few suggestions:

  • Go back to our blog about traditional self-harm. Digital and traditional self-harm share a lot of similarities. The reasons behind partaking in digital self-harm often overlap with the reasons behind traditional self-harm.
  • Dig a little deeper about why you might want to engage in these behaviors and see if you can substitute them for other activities which might be able to serve the same purpose for you.
  • Remember the power of community and support. You should never have to go through this alone! Talk with an adult you trust about how you feel, and ask for his/her feedback and support.

If you notice that someone else might be engaging in self-harm behaviors, danah boyd pointed out that consistent love and support is always the answer. Instead of trying to “fix the problems”, we should take on the role as a listener, a friend, and a supporter. Healthy and consistent, but not overwhelming, involvement in teenagers’ lives is the key to helping them reduce self-harm behaviors. Victims often attempt to injure themselves with the hope of regaining control of their lives, so we certainly want them to feel in control as we interact with them.

Have you heard of digital self-harm? Do you know of anyone who might be participating in this behavior? Why do you think teenagers might engage in it and what are some things we can do as family members and friends to help? If you feel comfortable, please share on the comment section down below.

Self Injury

November 28, 2017 in Educate Yourself

Trigger Warning: Self Harm 

This is a personal story of recovery that was shared with a SOVA team member.

Have you ever seen a classmate or friend walking around wearing a long-sleeve shirt even on a hot summer day? Have you seen a student at your school who always seems hesitant to join swimming or gym class? Well, I have. One of my friends in middle school frequently displayed these behaviors at school, and she did not tell me the reason until years later.

When we met each other again last year, she confided in me on what was going on with her during those adolescent years. She was self-harming, and the marks on her arms made her feel ashamed.  She was scared to tell anyone what was happening because she was too worried and afraid that people might not understand.

Fortunately, this story has a happy ending.  One day, she suddenly realized she could use other healthier and effective coping mechanisms to soothe her when she was feeling overwhelmed, anxious and stressed. She confided in me that she only made it because of the genuine support and care she felt from the trusting adults in her life, as well as her love for rock-n-roll music.

Self injury

She found relief in music. By listening to all the inspirational verses being sung by those artists, she realized she was not alone. She felt she could connect to these artists and their music, and somehow they understood what she was experiencing. When she became upset about something, she sang the verses herself.  Afterwards, she felt uplifted and empowered again to embrace tomorrow. Eventually, feeling encouraged from her favorite band’s story, she decided to tell her most trusting teacher about what was going on. Her teacher was always there and supported her throughout her adolescence and up until now. Together they walked in her journey away from participating in self-harming behaviors.

Her later discovery points to an important issue in self-harm. Self- harm is not a mental illness, but rather a sign.  But what are the causes behind it?  Is self-harm a way to feel more control, to manage anger and stress, to feel alive or is it something else altogether? It is important to understand why someone is self-harming because different treatments are recommended depending on this information. Effective treatment can help reduce and substitute self-harming behaviors with healthier coping mechanisms.

My friend is doing well now. She received a bachelor degree in Business Administration and is starting her own company. She stopped self-harming years ago, and now when she is stressed, angry or sad, she listens to music or finds a local concert to attend. She has found her own self-soothing harbor and music is her magic healing. She also told me that reaching out for help from her teacher was a big step for her. She felt so much better knowing she wasn’t alone and that at least one person was there for her who knew what was going on.

That’s why it is important to remember that if you are experiencing something similar to what my friend once did, you are never alone. Reach out to an adult who you trust (e.g., a parent, school counselor, teacher, or health professional). Hopefully this person can help you directly or can get you the help you need to understand your self-harming behavior and learn new coping skills. If you know someone who self-harms continue to support them (peer support matters!), and encourage them to seek professional help when they are ready.

Here are some alternative activities for when you feel like self-harming:

  • If self-harm is a way to deal with anger, try running, dancing fast, singing, punching a pillow, cutting papers…
  • If self-harm is a way to feel something, try holding onto ice, eating something spicy or sour, or snapping a rubber band on your wrist…
  • If self-harm is a way to calm yourself, try taking a bubble bath, coloring, journaling, smelling perfume or flowers…

These activities were kindly shared by Sr. Madeleine Rybicki and have been adapted.  For more self-harming resources, visit:

  1. Coping with self-injury
  2. Resources to help you better understand self-injury
  3. SAFE Alternatives
  4. Self-Injury Foundation

My friend found her own creative self-soothing techniques, which includes singing out loud (sometime even screaming) along with her favorite musicians. Have you found the “magic” that makes you feel better when you’re feeling a lot emotionally? If you feel comfortable, please share in the comment section below. Also, click here to read an article we previously published about self-harm.

Simple Steps for Facing Holiday Blues

November 24, 2017 in LINKS

As the holiday season approaches, it’s good to be aware that the blues can overtake us. Many times, families have expectations that drive stress: either that things should be perfect; or that things will probably be super-hard, and we won’t know how to respond.

The first step is to recognize the difficulty. Look for these feelings:

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Watch for “HALT”: Hungry, Angry, Lonely, and Tired. Any of these signs can exacerbate the blues.

  • Hungry: Make sure you’re eating and drinking in moderation. When we’re feeling down, alcohol actually makes it worse, because it’s a depressant—so choose water or apple cider with dinner.
  • Angry: Take care of anger by listening consciously. Here is a TED Talk about how conscious listening can help in our relationships.
  • Lonely: Listening also takes care of loneliness. Talking openly can be very helpful.
  • Tired: Get enough sleep—not too little, not too much. Sometimes oversleeping can make the blues worse, and getting out of bed on the early side can help.

Get out paints, paper, and markers! The creative process actually releases chemicals in the brain that counter depression.

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Finally, it’s important to be aware of and to adjust expectations. Holiday times trigger unrealistic expectations that everyone will automatically get along and that there will magically be no conflict. When conflict happens, our bubbles burst and we can become fearful or resentful.

This is why taking quiet time for ourselves at holiday gatherings is so important. A five-minute breather in an empty bedroom, or checking in with SOVA on your phone with our new app, can help reset our minds and remember that we can’t control anyone else’s behavior but our own.

What are some ways you have found to help yourself cope with holiday stress? Sharing our experience not only helps others, it also helps ourselves—so let us know your ideas in the comments!

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Thankful

November 23, 2017 in Be Positive

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Happy Thursday to all our readers! We hope you have the opportunity today to sit down with your loved ones. This time is a wonderful chance to consider the things you are grateful for and to celebrate the harvest season, because we can truly find joy in gratitude.

If you’d like to hear more about practicing gratitude from Brené Brown, click here.

The team here at SOVA is thankful for you and we are grateful to have you as part of our online community!

What are you thankful for this holiday? Please feel free to share with us below!

Resilience: A Skill that Can Be Learned, Part 2

November 22, 2017 in Educate Yourself

Yesterday, on the blog we talked about how you can strengthen your resilience, which can be a tool in our emotional first aid kit. Here are some more ways that you can strengthen this skill! Remember, you can also use these skills to help others improve their resiliency.

Resiliency

  1. Set Goals: This skill involves learning how to set achievable goals, assessing your plan to reach the goal, and carrying out the steps to meet the goal. Following through with goals you set for yourself is not always easy, but it can be extremely rewarding when you commit yourself to a task and carry through with it. When you are setting goals for yourself, consider where you are when you start and set checkpoints for yourself as you go along to make sure you are on track to finish.
  2. “Hunt the Good Stuff”: Have you ever heard of counting your blessings? This idea is similar: students in the program learn to identify three of life’s good things daily and to consider why these things happened and what they can do to prolong life’s “good stuff.” If a friend is having a bad day, help them hunt the good stuff in their life as well! After all, they have you as a friend.
  3. Manage Energy: This skill involves practicing breathing techniques and gaining control of your thoughts, emotions, and physical reactions. If you have a loved one is going through a hard time, help them manage their energy by doing breathing exercises with them.
  4. Avoid thinking traps and put life into perspective: thinking traps are something we have all experienced—it’s when you are already feel down and suddenly you get stuck in a spot you can’t get out of. When this happens, we might start “catastrophizing,” and it’s always good to take a step back, realize this is normal, and examine the evidence. Maybe you’re thinking your best friend isn’t answering your text because they have a new best friend! Well, what if they aren’t answering because they broke their phone, or they just found out they won unlimited Chipotle! Realistically, these things could be the case, but before we have more information we need to avoid the thinking trap of jumping to conclusions. We need to put it in perspective before acting.

Check out this app to help you stop, breathe, and think.

  1. Detect Icebergs: this goes together with avoiding thinking traps. This skill helps you determine what is causing you to feel those very strong emotions. We all have things we are passionate about, and talking through them can help us manage our emotional responses.
  2. Solve Problems: An effective way to approach problems is to break them down, so you can ascertain what part of the situation you may have overlooked. Then you can figure out what is the true root of the problem. A lot of times we can look right past what is causing a problem, and it can help to get an external opinion about it by talking to a trusted advisor. Parents, teachers, doctors, and therapists are great resources for this.
  3. Identify character strengths in self and others: This skill is about focusing on your own strengths and working toward your best self, as well as strengthening your relationships with others. Find the strengths you value most and work toward strengthening those traits, then you can rely on these strengths if you encounter a challenge.

What do you think about these ways to strengthen resilience? How can you use these tools in your own life? Tell us your thoughts below!

Resilience: A Skill that Can Be Learned, Part 1

November 21, 2017 in Educate Yourself

(written by one of our SOVA students)

Resilience (or toughness) is a tool you can use to bounce back from stressful situations and to respond to life’s challenges. The United States Army Reserve developed a Resilience Training Program based on research about how to improve resilience. Designed at the University of Pennsylvania Positive Psychology Center, the program is called Master Resilience Training Skills. Army service members are required to dedicate 24 hours to studying this curriculum, which can benefit anyone. ResilencyCheck out this video about building up your resilience for shame.

I recently had an experience in which I could use some of the skills they teach in resiliency training. A few weeks ago, I failed a big Physics exam. I was so upset and I started to catastrophize (or believing something is far worse than it actually is) and become concerned I wouldn’t do well in the course at all! I stopped to take a moment to look at all the evidence:

  • it was one exam
  • there were more opportunities to do well in the class, and
  • I could still go back and learn the material I did not understand!

I avoided the thinking traps I was letting myself fall into earlier and put the situation into perspective. I practiced problem solving by going back and learning the material, going to my teacher for additional help outside of class, and studying very hard for the next exam. I set a goal for myself that I was going to do better on the next test. On the next exam, I got a 100%!

Now I’m glad I didn’t do quite as well on the first test because it gave me the opportunity to strengthen my resilience. I think I’ll feel more prepared when I encounter another challenge. Resilience is not just something you are born with – we can learn and practice it and it can help us manage depression and anxiety.

If you want to learn more about the skills they teach in the Master Resilience Training program, check out tomorrow’s post where we will expand on resiliency as a skill! In the meantime, do you have any of your own examples of resiliency, like the exam?