SOVA Blog

by PAstudent7

Giving Myself Grace

August 10, 2021 in Be Positive, Educate Yourself

Recently, I have been STRESSED. I am getting ready to graduate in a couple weeks and with that comes multiple tests and assignments as well as working on preparation for me to move across the country and to start a new adult job.

I think I am doing a fairly good job of managing my stress but, sometimes it is overwhelming, especially when I have 100 things on my plate that need done in the next month. I have found that if I let my stress continue to grow without dealing with it, I tend to get really overwhelmed and shut down. In the past couple weeks, I have been trying to be more gentle on myself and give myself grace.

Giving yourself grace can be different to anyone but these are some of the ways I have been giving myself grace to deal with my stress recently. If I am tired, I go to sleep early. If I don’t feel like doing a full hour at the gym, I go for a walk outside. If I am feeling overwhelmed while studying, I give myself an hour to step away and do something that takes my mind off school. If I am too exhausted to cook dinner, I allow myself to get something quick and easy and not feel guilty about it.

As a grad student, I realize I have really high expectations for myself. I have also noticed that those high expectations can cause a lot of stress in my life if I am not “perfect.” Giving myself grace has allowed me to be easier on myself and not take everything so hard when it is not done 100% in the way that I expect.

Just doing these small changes during my day-to-day life, has actually made me more productive and motivated when things need to get done. I am no longer trying to be in control of everything but I am allowing myself some leniency on getting things done and trying to take care of myself in the process. Giving myself the grace that I deserve has been a lifesaver in the past few weeks and will continue to help me through this really stressful time in my life.

Have you ever needed to give yourself grace in a time of stress? In what ways do you do that?

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by PAstudent7

Mental Health America

July 9, 2021 in LINKS

Recently while doing some research both for school and my own personal curiosity, I stumbled onto the website for Mental Health America. I was interested in looking for different mental health questionnaires and screenings.

I think this website was a great resource to stumble on. It has multiple different mental health questionnaires including ones for depression, PTSD, eating disorders and anxiety. I took a few of these questionnaires myself because I like to gauge how I am doing mentally, especially with my anxiety being at an all-time high right now with a lot of different things going on. I was surprised by my results and it made me reflect a little bit more about how I am coping with my anxiety and stress.

I would encourage anyone who is even a little bit curious to go to this website and take some of the screening tests, whether you have been diagnosed or not. It always helps to self-reflect and be aware of how you are feeling.

One of the other great things about this website is that it provides so many great resources about mental health and where to go in times of need or crisis. They have some great DIY resources including games, informative posts and even a place where you can sign up for daily text messages with mental health support.

I would recommend taking a look at this website and playing around. It helped me gain a lot of insight towards myself and other resources to deal with how I’m feeling!

What websites have you explored to learn more about your mental health? Did you do this before your diagnosis (if you have been diagnosed)? What research have you done after you’ve been diagnosed? Have you ever used screeners for mental health?

Photo credits: Mental Health America

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by PAstudent7

Music and the Brain

June 16, 2021 in Be Positive, Educate Yourself

We listen to music all day, everyday. If we are in the car, at the dentist office, at the store, we constantly are being exposed to music. But, do you really think about the effect that music can take on our brains and our mood even when we don’t think about it?

Over time, listening to music can improve your mood, language skills and creativity. Different varieties of music are helpful for situations and I love that music is so flexible and changing. When I study, I listen to soft/relaxing music, when I workout I listen to pop or up-beat rap.

I find that my music can influence my mood and that my mood often influences my music. I use music as a release as well as a relaxation tool. It can help calm me down or even hype me up for important activates. Music has been proven to helped ease anxiety, increase optimism and even studies have been shown that music can relieve long-term pain in some patients.

Music can be helpful mentally, emotionally and physically. When I find myself down or sad, I throw on an upbeat playlist and that can help put me in a better mindset. Spotify even has playlists dedicated to different moods such as Have A Great Day or Confidence Boost. I would highly recommend using playlists like this or even making your own with your favorite types of music. If you put yourself in the right mindset with the right environment, it might just help you with that extra boost of confidence!

What is your favorite type of music? Do you have different types of music for different activities or different moods?

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by PAstudent7

Work Stress

May 19, 2021 in Educate Yourself

I am struggling with work at the moment. I have started a new position and I am about 2 weeks in. I have been working 12 hour midnight shifts and have been working between 50-60 hours a week. The job has been physically, mentally and emotionally draining and I am having a difficult time dealing with the stress.

I work with some individuals that are also not happy with the position and it creates a hostile work environment with others. It is hard to want to go into work every night because I know there will be a lot of drama, and that is not including the stress of the job, which is working with patients in the hospital. I have been taking on extra work to help and tasks are not being divided equally, which causes me to worry about my work and getting it done in time. I feel unappreciated at this position and never get any credit or gratefulness about doing more than my position requires.

I have been starting to notice my problems with work have started to spill into my life outside of the hospital. I notice I am quickly irritated and annoyed with others, I am so tired that I can not do some of the chores around my house and I don’t enjoy previous activities that were once my stress relievers. I am trying to not worry about work outside of work but that is really hard when I dread my shifts and have anxiety about going to work.

Does anyone have advice about dealing with difficult and draining work life? How do you avoid having this affect your life outside of work, especially when the position is stressful and exhausting?

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by PAstudent7

Tips to Improve Your Sleep

April 21, 2021 in Educate Yourself

We never really understand how vital it is for us to sleep until it is taken away from us. If you have problems getting asleep or staying asleep, here are some tips that can help you get better and more restful sleep!

Stay out of the bed during the day

Use your bed as a place for sleep. If you are doing things like studying and laying in bed during the day, it can take away from the idea of the bed being a place for rest.

Avoid daytime napping

This is a huge culprit for having problems sleeping at night, try to fight the urge to take naps during the day so when it is time for bed, you are actually tired.

Turn off the screens

Avoid screens like TV and phones 1 or 2 hours before bed. Not only can it be a strain on the eyes, but it will help your brain know to wind down. Also Google the “Blue Light Effect” and how much it impacts your ability to fall asleep.

Go to bed when you are actually getting tired

Don’t go and lay in bed waiting to fall asleep. This can cause your mind to race and you might find yourself staying up even longer.

Try to have a more regular sleep schedule

If you go to sleep at 11 and get up at 7, stick with it! Having inconsistent sleep schedules confuses our Circadian Rhythm and sometimes we have issues actually falling asleep when needed.

The ones that have been the most helpful for me is avoiding my TV and phone at night. There have been so many instances I have watched hours go by on the clock without even realizing it because of endlessly scrolling through my social media. It also helps clear my head and my mind right before bed.

I am also working on having a more consistent sleep schedule. I usually get up at 6:30 and aim to be in bed by 10pm. It helps me stay structured and when it gets close to my bedtime, I really notice myself getting tired and ready for bed. My body has already gotten used to this schedule and it helps me feel more refreshed and awake in the morning.

What techniques do you use to fall asleep? Do you have troubles falling or staying asleep?

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by PAstudent7

Continuing to Check-In Post-COVID

March 31, 2021 in Educate Yourself

Now that we can (hopefully) see the soon to be light at the end of the tunnel for the quarantine and the aftermath of the COVID pandemic, I want to make sure we continue to check-in with ourselves and our own mental health. Things are starting to open up again after over a year and things will slowly begin to work their way closer to “normal.”

With these changes, it is going to be important to check-in with yourself and how you feel. You could end up going back to work, going back to school or just even being able to safely go out to dinner with friends and family. Although these interactions may be positive to be able to spend time with others, they may be overwhelming. We need to remember that for some people, a lot of interaction over a short period of time may be stressful, especially when we have gotten somewhat used to a secluded way of life over the past year.

It is okay to ease back into your normal life slowly, and we may feel exhausted after a full week back at work, school or whatever else you have responsibilities to do. Just continue to check-in and make sure you are not stressed, overwhelmed or frustrated. If you are, it is okay to take a step back and work into our normal lives slowly. We cannot go from 0 to 100 without some sort of adjustment and that’s normal!

I know that when I am around others after I have been alone for awhile, I can find myself getting worn out and exhausted easily. I usually try to ease back into my social activities and be sure to take time for myself when needed. This can even be stepping outside for a quick 10 minute walk or excusing yourself to take a drive. Others should be able to understand that these situations can be overwhelming and it’s okay to leave if time is needed for yourself. Even just to the bathroom to breathe for 10 minutes.

Continue to take care of yourself and give yourself as much time as needed to be able to adjust back into your normal life and social interactions.

If you’ve started seeing more people in-person again, are you noticing yourself getting exhausted? What worries do you have about a new transition coming up? How have you adjusted to big changes in the past before?

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by PAstudent7

New Years Resolution Check-In

February 17, 2021 in Uncategorized

About 80% of people make a New Year’s Resolution every year. Some of the more common New Years Resolutions are to exercise more, eat healthier and to lose weight. Even though New Years Resolutions are so popular, very few are sticking to that resolution after a few months. I will admit, I am the first one in the gym on January 2nd and sometimes my goals sputter out around February. This year has been no exception with trying to exercise more and eat better but, I have a new mindset this year about setting goals!

So I am wondering if you have made a New Years Resolution and are sticking to it? If not, here are some tips on better setting goals for the future!

First, make the goal attainable. If you are setting up a goal of losing 40 pounds in a month, that goal might not be realistic and can cause some disappointment if it is not met. Start with smaller and more attainable goals that can be easily met and are motivating. Maybe try 1 or 2 pounds a week! I like to set small goals and that motivates me to keep changing my goal and working toward it.

Another tip is to hold yourself accountable for these goals. Tell you friends and family that you are trying to eat healthier. This will help keep you accountable and maybe even encourage others to join and help you. A support system is a great way to stay motivated. I like to turn to my friends and my boyfriend for support.

The last good tip is to make this goal timely. It is hard to make a resolution and stick to it over a whole year. Try to make an individual goal for 1 to 2 months and then reassess that goal after that time frame. It will help keep you on track and challenge you to keep changing and growing your goals. I set a goal for maybe 2 months then reassess that goal during that time and change if I need to. It constantly forces me to take a look at my goals and make sure they are obtainable.

It is never too late to start working toward something you want and hopefully with these tips, you can start to make solid and attainable goals! Never be too hard on yourself and be there to support others in their goals!

What kind of difficulties do you face when trying to keep up your goals? What are goals that you’ve accomplished that you are proud of, and how did you achieve them?

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by PAstudent7

Yoga for Mental Health

January 25, 2021 in Be Positive

I have recently picked up a new hobby: yoga! I have done yoga on and off for years now but, I finally decided to make it a consistent workout in my routine.

Yoga has helped me in so many different ways, both mentally and physically. Physically it helps me strengthen and stretch while challenging my balance and coordination. Even though I knew yoga was a good workout, I didn’t realize what it would do for me mentally. Taking even 30 minutes to do a yoga session helps me focus on myself for that time. I am able to work on my breathing and be “in the moment.”

Yoga helps me be mindful and really forces me to concentrate on how my mind and body work together. Usually at the end of the session, there is a couple minutes of silent meditation where I gather my thoughts and just focus on letting out my stress, worries and anything else that is weighing on me.

If you are interested in trying some yoga sessions, I recommend the Peloton app or even some videos on YouTube!

Have you ever tried yoga? Did you like it? Have you ever been intimidated, or unsure how to start if it’s something that you want to include in your wellness routine? Are there other activities that you’ve tried, or enjoyed, that allow you to focus on yourself?

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by PAstudent7

20 Activities for When You Need Some Relaxation

January 12, 2021 in Be Positive, Educate Yourself

You don’t need me to tell you that this year has been a very stressful time. With the year coming to a close, I want to take the opportunity to find some techniques that will help me take a step back and work on relaxing and be more mindful. If you ever feel like you are getting stressed or overwhelmed, try one of these activities and see how it can help!

Take a warm bath

Listen to your favorite music

Color/draw

Take some deep/slow breaths for a couple minutes

Try a 10 minute yoga video

Enjoy a hot cup of coffee, tea or hot chocolate

Take a walk or get some other type of exercise

Make yourself a healthy snack

Talk to a family member or friend for 10 minutes

Journal and write down your thoughts

Do a crossword puzzle or word-search

Light your favorite candle/essential oil

Squeeze on a stress ball (or a bunched up washcloth)

Read a chapter of a good book

Bake a pie or some cookies

Watch an episode of your favorite TV show

Do a craft or DIY project

Listen to a podcast

Do a full body stretch

Take a quick nap

Some of my favorite relaxation techniques are going to the gym, listening to music/podcasts and taking a warm bath. These activities help me re-center my thoughts and focus on clearing my head for awhile.

How do you like to de-stress and be able to continue to conquer all of your daily activities? Have you ever tried anything from this list? What has helped you more than others?

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by PAstudent7

Seasonal Affective Disorder

December 1, 2020 in Educate Yourself

Well it is winter. The days are shorter, it gets dark earlier and its going to get very very cold. With this change in the seasons, sometimes we can notice a change in ourselves. Seasonal Affective Disorder is a type of depression that is related to the change in seasons.

The symptoms can start around the Fall months and last until Spring. The signs of Seasonal Affective Disorder or SAD are typical depression symptoms: fatigue, loss of interest, difficulty concentrating, sleeping problems, changes in appetite/weight and feelings of guilt/hopelessness/worry. These symptoms may persist almost everyday for most of the day and can be very debilitating.

The cause of SAD can be due to the change in circadian rhythm, serotonin levels and melatonin levels. These all have to do with the lack of sunlight we experience in the winter months. One of the most effective treatments that can be used for Seasonal Affective Disorders is light therapy. You are exposed to a special light box that can mimic sunlight. This light can help with the chemicals in the brain linked to mood and can help with symptoms.

I have fought with SAD for the past couple years and it can be looming and unpredictable, even when you know it is going to happen. I have used some other coping techniques like exercise, spending time with family/friends and trying to find new winter activities to enjoy. They help me pass the time and keep me occupied during the cold months.

If you feel like you have SAD or any depressive symptoms that are affecting you life, please talk to a doctor and remember you are not alone!

Do you notice your mood changing as the seasons change? Does it happen only in winter? Are you affected any time of year too?

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