SOVA Blog

by pupspgh113

Soup Season

October 12, 2020 in Be Positive

As the weather and leaves start to change in Western Pennsylvania, my mood tends to decline. However, this year I am determined to make the most of autumn. One of my favorite foods is soup, and this time of year happens to be perfect for soup.

Just this week, I purchased some butternut squash and tried out a new recipe which was absolutely delicious. Soup won’t fix all of my worries, but I really enjoy making and eating it, so I’m going to make a hobby out of it. My goal is to make one new soup per week through the end of October. Next up: minestrone, sweet potato soup, and pho.

If you’re like me and start to feel seasonal anxiety and depression this time of year, try to focus on something you enjoy about fall. Is it the milder weather for outdoor activities? Or the new season of your favorite TV show? Even if it’s not fall-related, can you think of something new you want to try?

If you can find even just one thing you enjoy about this time of year, use it to your advantage – occupying time with hobbies and interests leaves less time to dwell on negatives. And if soup is your thing, trust me, there are plenty of amazing recipes to try!

Are you affected by seasonal affective disorder? What are things about fall that you enjoy? Are there any new hobbies that you want to try this season? What is your favorite type of soup?

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by pupspgh113

August Scaries

September 16, 2020 in Educate Yourself

I’ve always felt a pit in my stomach on Sunday afternoons, but only within the last few years did I learn that this is common. In fact, the term “Sunday Scaries” is pretty popular amongst most of my friends. This term refers to the feeling of anxiety due to the upcoming work week (or school week). That same feeling of anxiety worsens substantially for me each year when August hits. I like to call this the “August Scaries.”

I have always disliked August. When I was younger, it was because I associated it with fall with going back to school. Now, it’s mostly because of my upcoming birthday in October and the thought of winter coming. As each year passes, I become increasingly overwhelmed by thoughts of getting older, having more responsibilities, and losing certain freedoms. When I start thinking about snow and cold weather on top of that, my mood really goes downhill.

Reframe

I wish I could say I’ve decreased either my Sunday Scaries or my August Scaries, but I’m still working on it. However, around this time each year, I try to reflect on what is going through my mind and why I need to reframe some of my thoughts. I know that I dislike my birthday and winter, but by thinking about my birthday and winter in August, I am totally forgetting several months of potentially great experiences. The weather is beautiful right now and will be mild enough for my favorite outdoor activities for awhile. And while I definitely have more responsibilities as I age each year, I also gain new freedoms and opportunities I didn’t have when I was younger.

Slow Down

If you experience the Sunday Scaries or the August Scaries, know that you’re not alone. Try to identify what specifically is making you feel anxious, and try to think about positive things to look forward to as well. Anxiety about the future is tough, but try not to dwell on the future so much that you forget to enjoy the present.

Do you experience the Sunday Scaries? What advice do you have when experiencing anxiety about future events?

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by pupspgh113

Food for Thought

July 28, 2020 in Educate Yourself

We all know about the brain and its complexities, but is this the only organ to blame for mental health concerns? I’ve been studying medicine for awhile, but only recently did I become interested in the “second brain.” This is the enteric nervous system (ENS) – the nerve cells lining the entire gastrointestinal tract. Many people are aware of the link between the gut and mental health, but it’s being studied constantly. New research suggests that irritation in the GI tract can signal the central nervous system (CNS) to trigger mood changes – YIKES!

To me, this means that soothing the gut may help to soothe the mind. I’ve always heard the phrase “eat good, feel good.” Now, I realize just how important my dietary choices may be for my mental health. I try to eat fruits, vegetables, and foods with probiotics to keep my gut calm. One specific probiotic, Lactobacillus rhamnosus, may influence the neurotransmitter GABA. GABA can help calm anxiety and depression. Most of the yogurt I buy contains this bacteria, so it’s easy to find! I don’t necessarily recognize a significant mood change when I eat probiotics, but the science behind them is pretty cool.

Remember: eating probiotics won’t cure anxiety and depression, and eating french fries won’t ruin your day. However, I highly recommend researching this topic if you’re interested. A quick Google or PubMed search can provide free articles with the latest information on this subject.

If you’re interested in this topic, be sure to stay current with the information out there. Health recommendations are constantly changing based on new research!

Do certain foods help your mood? What are your favorite foods?

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by pupspgh113

Unplug and Recharge

June 11, 2020 in Social Media Guide

Over the past few weeks, some big changes have occurred in the United States, and many young people are actively engaged. Whether you’ve attended a protest, discussed civil rights on social media, talked to your family, or even watched the news, you’ve been involved. With so many important issues to discuss, it can feel very empowering to be involved. However, I personally have found myself feeling on-edge and anxious after hours of nonstop consumption of news and social media posts about current events.

So, I’ve taken a step back to figure out how to stay engaged while maintaining good mental health. For me, this means reducing my time spent watching the news and scrolling through Twitter. I try to utilize these resources only twice per day for 15 minutes or so. Limiting my time on Twitter, specifically, helps me focus on legitimate news sources rather than reading endless comments. Additionally, I’m trying to educate myself by reading books and watching documentaries about American history and current social issues.

There are so many ways to be involved, so find the ways that do not negatively impact your mental health.

Aside from this, I’m making sure I find time to get outside and stay active. During my free time, I’ve been walking around my neighborhood, cycling on trails, and reading books in the park. Ultimately, these are the activities that boost my mood most. When the news is negative and I’m feeling anxious, these activities are what keep me calm. In the midst of staying engaged, be sure to also find time for activities that boost your mood.

Do you participate in activism online? How do you maintain your mental health while doing so? How do you think you can get involved in activism without social media?

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by pupspgh113

Accountability in the New Normal

June 8, 2020 in Be Positive, COVID-19

As life starts to hopefully return to normal, I’m wondering which “quarantine” activities will stick with me. As someone who has been in grad school for the past 2 years, this was the first true block of time I’ve had to explore some new hobbies and to work on self-improvement.

Balancing studying, online classes, applying for my physician assistant license, and job applications during this socially isolating time has been difficult, but exploring new hobbies has helped make it much more manageable. Like many people, I’ve started taking walks, reading books, building puzzles, and baking. On top of that, I’ve had more time to do things I already love, like outdoor cycling. Some days are still really tough, but having the freedom to do more of what I want helps to lift my spirits.

Transitioning to Post-Quarantine

So, as all of us gradually return to school, work, and our normal routines, I wonder how we can make time to continue exploring hobbies and doing the things we love. How can we hold ourselves accountable to do the things that make us happy? I, for one, need to put something in writing if I’m going to commit to it, so now seems like a great time to put my planner to use. I’m going to sit down each Sunday and write down the things I’m going to do at specific times, on specific days of the week. If you struggle to hold yourself accountable, this is an easy way to start. You could also set alarms on your phone or leave sticky notes on your mirror. You could even ask a friend or family member to hold you accountable by checking in with you periodically.

It can be hard to find the time for hobbies, but setting aside even an hour per week could be good for your mood. Bottom line: if you love something and it makes you happy, find the time to do it and hold yourself accountable.

What are some things that you want to hold yourself accountable for? What are interests or hobbies that you found yourself enjoying during quarantine that you want to continue?

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