SOVA Blog

by PAstudent7

Recognizing My Anxiety

October 28, 2020 in Educate Yourself

Recently I sensed a change in my mood. My thoughts have been racing, I have been feeling more and more fatigued and just overall worried and anxious.

Even though sometimes I get this type of anxiety, I could not pinpoint the source of it for the past couple days. I had nothing to worry about and have just been going through my normal day and studying for some upcoming tests. Even though I was not consciously anxious about my upcoming duties, my body was definitely feeling it. This was an experience that was all new to me.

Finally, I had to sit down and understand why I was feeling the way that I was feeling and come to terms with my feelings of anxiety. I figured that even though consciously I was not worrying about my tests, something in my brain was. It took me sometime to recognize that I was still anxious about school as well as some other minor things in my life.

When I finally came to terms about this anxiety and the physical symptoms it was causing me, I can now use some techniques to help manage it. I have been listening to music, going out for walks and talking to my friends and family. These techniques have helped my “subconscious” anxiety a lot, even though I really didn’t recognize it was there for awhile.

This experience made me realize how much more I can be in tune with my mental health and gave me a reminder about how often I should be checking in on myself.

Do you ever feel anxious without knowing why? How does your body react when you’re anxious?

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by PAstudent7

New Career Pressure

September 23, 2020 in Be Positive, Educate Yourself

I recently started a new stage of my education where I am out working in my prospective field of study. I was so excited to get out and start learning and be able to get away from my computer screen.

And although I felt prepared and excited to learn, the overwhelming pressure soon hit me hard. I was suddenly surrounded by others that were just as smart as me and a lot of the times even smarter than me. This was extremely humbling because even though I am not the smartest person in the room, I still work hard to prove myself. I quickly got caught up in the environment and suddenly felt unimportant and unnecessary. It was hard for me to want to go to work everyday without feeling like I was useless.

This was an extremely hard transition for me because it was about how I was coping with the situation and not about how others were treating me. I finally had to step back and realize that things have changed and I was supposed to be changing with that situation. This opportunity is going to force me to grow and be uncomfortable and that’s okay! If we are constantly comfortable in our situation, are we really learning?

I take this advice for myself everyday when now going out on new challenges and adventures. I am working hard everyday to prove to myself and my peers that I am capable of being just as great as I see them!

Have you ever compared yourself to others in your major, your career field, or in anything else that’s important to you? How do you cope with pressure when it comes to things that are important to you?

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by PAstudent7

A Quote for Today

August 24, 2020 in Be Positive

Today, I wanted to share a quote that really hit home and stuck with me during the “funk” that I have been in recently:

“I know you’re sad, so I won’t tell you to have a good day. Instead, I advise you to simply have a day. Stay alive, feed yourself well, wear comfortable clothes and don’t give up on yourself. It’ll get better, until then, have a day.”

This quote just reminded me to keep going. It will get better, and until then, just take care of yourself, mentally and physically. Doing small things like wearing comfortable clothes can help get you through the day, and then take things one day at a time. Try not to get ahead of yourself and even if you are having a rough time, just have a day.

What are some of your favorite mental health quotes that you can relate to? What ways can you remind yourself to take one day at a time? What techniques do you use to relax, takes things easy, or slow down? 

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by PAstudent7

My First Therapy Session

July 22, 2020 in Be Positive, COVID-19, Educate Yourself

I have been struggling lately and I am now not afraid to admit it.

With school, COVID, family and relationship problems, I have been frustrated and stressed with so many different things. I have been mentally and physically exhausted. I finally decided, I need to do something about how I am feeling.

I was always the person who thought they could deal with problems on their own and that I was able to push through. Even though I can manage most of my problems, my mental health was only getting worse. I finally decided to make the step and set up a session with a counselor. I realized that I cannot do this alone and that it is okay to need some outside help. I had my first session yesterday and I was very nervous about opening up to someone and talking about how I feel. I am generally a very reserved person and I do not talk about my feelings often, even with those who are close to me. I am just a “suck it up, buttercup” kind of individual!

But, when talking with my therapist, it was so easy. I loved having someone there to listen and give me advice and be a non-judgmental shoulder to cry on (which I did). It was really self-reflecting for me because I am not one to talk openly. It was very powerful and enlightening for me. I got a lot of relief from my session with my therapist and scheduled another for next week. I am really excited to be able to share my worries with someone else and learn a little about myself along the way.

If you are someone like me and are hesitant about trying therapy, give it a try! You deserve that time for your mental health!

Have you recently started therapy or some sort of counseling? Who do you usually confide in? Are you someone who keeps things to yourself?

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by PAstudent7

Why I am Grateful for the Quarantine

June 1, 2020 in Be Positive, COVID-19

With our country finally starting to come out of quarantine and resume our daily life, it has really made me reflect on the past couple months and how they have changed me.

Even before the quarantine, I have always been an “introvert.” I do like being social and seeing my friends and family but, I need my own time to recharge and relax. Being by myself allows me to focus on things that I need to do or things that I like doing. Quarantine has definitely given me the extra “me time” that I have been longing for since starting school and becoming so busy with other things. Even though quarantine has become a burden on my life and changed a lot of things, I look back and I am grateful for this experience!

I am grateful to be able to breathe to myself for awhile instead of being bombarded with school work and studying

I am grateful to have gotten better and more refreshing sleep in the past couple months than I have in awhile

I am grateful I have gotten to spend more time with my significant other

I am grateful that I have found new hobbies and interests

I am grateful I have been able to exercise and still enjoy the things I love

I am grateful that my friends and family show me they care about me and we communicate often

Even though my school and job have been affected by this virus, I am coming out of it with a new appreciation for the little things. Even when things start to return to normal, I want to be able to take the things I learned during the quarantine and just stop and relax and reflect on the things I am thankful for!

Even though this virus was hard to deal with, what are some things that you are thankful for? What motivates you to keep going even when this is over?

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by PAstudent7

Quarantine and Motivation

April 21, 2020 in COVID-19, Educate Yourself

Since everything has changed around us, I find myself in a “motivational funk.” I find it hard to focus on my online school, keep up with my studies and even write this blog post. My mind is just in other places and its hard not to think about and worry about the things going on in the world around us. I sleep in and I stay up late and haven’t accomplished any of the work I need to do. I know this is going to end up hurting me in the long run, but it is hard for me to focus on the necessary tasks at hand. I did some research on ways to keep motivated and wanted to share some tips and tricks that have helped me in the last couple days.


1. Reduce your daily distractions

I have stepped away from my phone and social media for certain times a day and have been able to focus more on my school work and the tasks I need to do.


2. Have a set schedule

I have worked on going to sleep earlier and waking up earlier. I will also designate certain times to my studies and schedule in breaks to not get too burnt out.


3. Treat yourself

When you finish your work, allow yourself to have your favorite snack or watch an episode of your favorite show. It helps you work toward the things you need to do and motivates me.

Keeping motivated is something we are all going to have to deal with in this transition to online life. Keeping life as normal as you can in school and work is so important. These techniques have really helped me out of my rut and get back on track for my school work.

What techniques do you use when you start to feel unmotivated?

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by PAstudent7

Crush Your Goals

March 24, 2020 in Educate Yourself

Being in school and having a lot on my plate, I need to keep myself organized and accountable. To do this, I often set goals for what I need to do and when I need to accomplish that goal. It helps me focus on what is important and not forget anything.

When I was first deciding how to set goals, it was overwhelming to see how much I needed to do and in such a short amount of time. For a while, my goals were causing me more anxiety then they were helping me stay on task. It was too much to do and there was no way I was going to be able to hit all my goals for a semester of class. I confided in friends and family who gave me some great tips on setting goals and successfully accomplishing them.

1. Set SMART goals

I learned this when I was a psychology major and it has stuck with me ever since. A SMART goal is a goal that is specific, measurable, attainable, relevant and timely. This helps me keep my goals realistic and relevant to my daily life and activities.

2. Tell others about your goals

Telling my family and friends about my goals helps me stay accountable. They are so supportive and are constantly cheering me on.

3. Be flexible

Even though I set goals to be able to accomplish tasks on time, I need to understand that my goals and time frames can be flexible. This gives me the chance to not stress out about not getting a goal done exactly the right way and in the right time frame. This tip definitely helps with my anxiety and overwhelming thoughts.

4. Write down your goals

Seeing those goals on a sticky note on a mirror or in your planner will help you remember and keep on task. I know if I have a goal that I am constantly being reminded of, it keeps me working toward it and move toward my next goal.

5. Stick with your goals

I know it can sometimes be hard to work toward your goals, especially when they are long and tough but, being able to check off a goal that you have been working toward for a long time is such a rewarding feeling!

Using these steps has helped me become more efficient and more organized in my daily life. Setting goals helps me stay on track as a student and can help in almost anyone’s life.

If you make goals, what are some ways you help stay on task and accomplish them? Are you setting goals as you self-isolate? Are there ways that you’re setting goals so you don’t get overwhelmed or anxious about meeting all of them?

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by PAstudent7

Stress and Headaches

March 3, 2020 in Educate Yourself

Luckily, I am someone who does not get headaches very often. Most of the time it’s when I forget my morning coffee. I can take a couple Ibuprofen and it goes away and I move along with my day.

More recently, I have been experiencing more frequent and severe headaches. After some research, I found that my symptoms were that of a tension headache.

The symptoms of a tension headache are dull, achy pain around the head, almost in a sweatband distribution. This pain is sometimes relieved by medications. It can last minutes to hours and is brought on by a lot of different things. One of the biggest factors of is stress. I find that when I am stressed and worried I get these headaches more frequently. This only adds to my stress because on top of all the work I need, I now have an aching headache that I can’t stop thinking about.

I have decided to try to tackle my headache problem by the source and better manage my stress and worry. I have been taking an hour to myself to relax and unwind. I will listen to my favorite music, go to the gym or take a hot shower. Just something to take my mind off my task at hand and my headaches. I have also started to become more organized and make a weekly plan. This allows me to see the things I need to do and better prepare for them. It allows me not to stress about something that I don’t need to stress about at the moment.

Since using these stress relieving techniques, I have noticed I am having less frequent and less severe tension headaches. This overall, has really helped with my stress level because I am not worried about the headache that can come from my stress levels.

Sometimes it may take more to relieve a headache however, and if you are having very frequent and very severe headaches, you may want to see a professional. Some things I use to manage my tension headaches are getting off my computer or phone for about half an hour. Sometimes I need to step away from the light and sounds. I also like to take a hot shower, use ice packs on my neck and use essential oils like peppermint for relief. But with these techniques, hopefully it will help manage both  your stress and your headaches.

Do you get headaches because of stress or worry? What are your best ways to get rid of your headaches?

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by PAstudent7

Appetite and Anxiety

January 29, 2020 in Educate Yourself

Everyone deals with their stress and anxiety in their own way and can often have complete opposite reactions. This can include sleeping too much or sleeping too little, working harder or becoming unmotivated or wanting to be alone or be with others constantly.

One of the biggest problems that I notice when I become stressed or anxious, is the change in my eating habits. I will either eat constantly to occupy my thoughts or I have no appetite at all. I understand that these changes in my diet are not the most healthy and can be hard to deal with when I go through these difficult spells. After doing some research on the topic, I learned there is some science behind this reaction to stress and anxiety.

A surge of stress hormones can affect the digestive system and can cause appetite suppression or increased digestion and can cause these feelings of not wanting to eat or never feeling full. These stress hormones can also cause the feeling of nausea and dizziness when even thinking about eating. After understanding that this is something that I cannot physically control, I have been thinking of some techniques that I can use to help on my own:

1. Understand and identify your stress and anxiety

Try to understand what triggers the stress and anxiety and avoid it if possible, if the stress/anxiety is unavoidable, try to lessen the effects and recognize the elements that cause the stress.

2. Use other stress management techniques

Listen to music, go to the gym, light a candle and take a bath. These techniques may help you relax and get your body back to its best physically and mentally.

3. Try to eat healthy and regularly

Even though it can be hard in these times, it is best to try to keep a schedule and healthy regimen. Eat your fruits and vegetables and don’t forget to drink water!

Hopefully using these techniques can help us understand that stress and anxiety can take a physical and mental toll on our bodies. Doing our best to keep a regular and healthy schedule can help fight the overwhelming stress and anxiety that can take over our lives. And even though sometimes, I want to stress eat an entire carton of ice cream, I need to do my best to be better and healthier!

How does stress affect you? Does your appetite change whenever you’re stressed?

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by PAstudent7

‘Tis the Season

December 23, 2019 in Be Positive

Another year has flown by and we find ourselves in the swing of the holiday season. Christmas and New Years are quickly approaching and with those holidays, comes increased stress.

Although the holidays are time to spend with your friends and family, it can be very stressful and overwhelming. We need to shop for Christmas presents, spend time to celebrate with others all while still living our lives.

I find myself excited but also dreading this time of the year. I want to be able to spend time with those that I care about and get them presents to show that. However, that is difficult when you are a full-time student or working in a full time job with virtually no money. The holidays are also times to see your friends and family that you don’t see often and with that, comes the questions:

What are you doing with your life? Are you dating anyone? When will you graduate school?


I am comfortable taking to my friends and family about my life and my school but, the process can sometimes just be repetitive and overwhelming. I sometimes feel overwhelmed by answering these questions because sometimes, I don’t have the right answers. I am still in school and figuring out what I want to do with my life. These questions around the holidays just remind me of the unknown.

Even though it is just family and friends trying to catch up, I find myself stressing about my future. This year, I have thought of some techniques that I may be able to use during the holidays to live in the moment and avoid these moments of stress and panic:

1. Realize that everything is not always under you control – go with the flow and submerge yourself in this new experience

2. Don’t forget to take care of yourself – the holidays are about the gift of giving, but you are supposed to take care of yourself both physically and mentally

3. It is okay to step away – sometimes you need to politely step away from a conversation or a party to just take a second to breathe

4. It is okay to not have an answer – sometimes you may not know about what you want to do with your future or your career and that is okay

Using these techniques to manage holiday stress can help you live in the moment and enjoy that time with family and friends in a good, healthy way. Have a great holiday and a great new year!

Have you ever dealt with overwhelming stress over the holidays? How do you cope with family, friends and questions that you’re tired of answering or may not know the answer to?

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