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How Social Media Can Actually be Good for Our Mental Health

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Whenever there is a discussion about social media and mental health, there is generally a negative association. Many studies now have pointed to individuals developing depression or anxiety as a result of time spent on social media sites like Facebook and Twitter.

But is this a full picture?

There is actually another side to the coin that suggests social media can actually be good for some people’s mental health.

Social Media Keeps Us Connected to Those We Love

Currently, most of the country is prepared to go into lockdown again because of Covid-19. This pandemic has caused a lot of grief and stress for many people. But thanks to social media, we have all been able to stay connected with loved ones, share important information with community members, and stay apprised of the latest health findings. In times of stress, social media can actually be something that brings people together so we don’t feel so alone.

Social Media for Mental Health Support

Global pandemic aside, there are times in a person’s life when they may develop depression or feelings of anxiety. And many people who suffer from mental health issues feel as if they have no one in their immediate circle to turn to for support.

At these times, many people turn to the Internet to search for support and encouragement from the mental health community. In doing so, they receive the information as well as the comfort and guidance they need.

A Michigan State University study published in the Journal of Computer Mediated-Communication supports the theory that social media use might actually be beneficial to our mental health. In the study, researchers analyzed data from more than 13,000 relationships from adult participants. The data suggested that social media users were 63% less likely to experience mental health crises, including anxiety and depression.

Be a Mindful User

The study found that those people who use social media, even on a daily basis, to connect and share information, had positive mental health outcomes. Those who had an emotionally unhealthy connection to social media – as an example, those people who check their pages excessively out of fear of missing out, tend to have negative mental health outcomes.

In conclusion, it seems that the real key is to be a mindful social media user. Those that may have already developed an unhealthy social media habit that seems to have developed anxiety or depression may want to seek counseling to adjust their behavior.

If you would like to speak to someone about your social media use and how it is negatively affecting your mental health, please get in touch with me.

 

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How Counseling Can Help You Reach Your Goals in the New Year

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If you struggle to set goals, let alone reach them, you are definitely not alone. In fact, it is thought that roughly 92% of the population has found it hard to stick to goals. This constant cycle of trying to set beneficial life or health goals, but never quite reaching them, can ultimately lead to depression.

That’s because reaching goals is empowering and helps us feel we are in charge of our life. When we don’t reach goals, we feel powerless and even hopeless that our lives can change for the better!

How Counseling Can Help

Just as you must follow a recipe to the proverbial “T” to end up with something edible, there is a formula that must be followed to the “T” to set reachable goals. This formula is often used in Cognitive Behavioral Therapy (CBT) to help individuals set and reach goals that will help them change behaviors and better their lives.

Goal setting has actually been shown to be a useful tool for those suffering from depression according to a study published in the journal PLOS ONE. The study found that individuals suffering from depression had more trouble setting goals and were far less likely to believe they could reach them.

The study found that those who were depressed had more difficulties setting goals and they were also less likely to believe they would achieve those goals. The participants also tended to set avoidance goals rather than approach goals.

An avoidance goal is one you set to avoid a negative outcome. “I want to lose weight so I don’t develop type 2 diabetes.” An approach goal, on the other hand, is one that you set to ensure a positive outcome. “I want to lose weight to have more energy!”

The study shows that counseling can help people with depression set and achieve realistic and achievable goals as well as help them stay on track mentally in pursuit of that goal.

The goal-setting formula used by most CBT therapists is as follows:

  • Identify your goal.
  • Choose a starting point.
  • Identify the steps required to achieve the goal.
  • Take that first step and get started.

A therapist can help you with each one of these steps. From ensuring you select realistic goals that are approach goals, to helping you identify where you are in relation to your goal, breaking down the goal into smaller, actionable steps, and helping you take that very first one, a counselor or coach will be in your corner, helping you every step of the way.

Make 2021 the year you reach those goals that will help you live your best life. If you’d like some help getting there, please get in touch with me. I’d be more than happy to discuss how I may be able to help.

 

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Mental Health Therapy for Frontline Workers

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None of us were prepared for the global pandemic we find ourselves in. Not parents, teachers, and certainly not the healthcare workers around the country. Doctors and nurses suddenly found themselves working double shifts to care for sick people. As the rest of the world went into lockdown and people stayed home, safe and sound, these frontline workers showed up day after day, putting their health and life on the line.

Many, in an effort to keep their families safe, found other living arrangements. The idea of possibly exposing their family to something they may have been exposed to at work was too much of a risk, and so many mothers and fathers also had to deal with the stress and sadness of being away from their family during the height of the pandemic.

While many frontline workers appear stoic, all of this stress and fear took its toll, even on the bravest among us. As a result, many frontline workers have found themselves burnt out and experiencing symptoms of depression and anxiety.

Symptoms of Depression and Anxiety

It’s common for everyone to feel stressed or sad from time to time. But when certain symptoms linger, you are typically dealing with depression or anxiety. If you’ve never dealt with either before, you may not know the symptoms.

Symptoms of depression include:

  • A persistent feeling of sadness
  • A lack of energy
  • Feelings of hopelessness
  • Sleep disruption (either sleeping too much or too little)
  • Appetite disruption (eating too much or too little)
  • Difficulty focusing
  • A loss of enjoyment of previous hobbies or activities
  • Thoughts of death or suicide

Symptoms of anxiety can include:

  • Excessive worry
  • Agitation
  • Restlessness
  • Fatigue
  • Difficulty concentrating
  • Tense muscles
  • Panic attacks
  • Trouble falling or staying asleep
  • Irrational fears

Is it Time to Seek Therapy?

For many healthcare workers, all of their time and focus is on how they can help others. The idea of self-care and asking others for help is not something on their radar.

If you are a healthcare worker that is experiencing symptoms of anxiety or depression as a result of COVID, it’s really important that you let someone else help you right now. A therapist can offer strategies that will help you cope with your symptoms and deal with the underlying emotions.

If you or someone you know would benefit from mental health therapy, please get in touch with me. I offer both in-person appointments as well as online support.

 

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5 Ways to Effectively Manage Anxiety

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If you suffer from anxiety, you know that awful feeling when heart races, you start to sweat, and you feel like you just want to run. According to the Anxiety and Depression Association of America, anxiety disorders are the most common form of mental illness in the United States, affecting roughly 40 million adults. While anxiety can feel debilitating, there are ways you can manage it.

Slow Your Breathing

When we feel anxious, our breathing becomes quicker and shallower. This way of breathing, in turn, makes us feel even more anxious. It’s a vicious cycle.

When you feel the anxiety start to come on, start to focus on your breath and begin to slow it down. Breathe in slowly and deeply for a count of 4, hold for a count of 4, then exhale slowly for a count of 4. Repeat this cycle three to five times until you feel yourself begin to calm.

Limit Caffeine 

Drinking or eating anything with caffeine in it can exacerbate your anxiety. Studies have even shown that caffeine can trigger an anxiety attack, so try and avoid or greatly limit consumption.

Exercise

Studies have shown that just 20 minutes of exercise can reduce symptoms of anxiety. Not only does exercising make you feel good about yourself, it actually floods your body with feel-good endorphins, which can totally turn your mood around.

Make a List

One of the worst parts of feeling anxiety is the feeling that you are out of control. One simple exercise to turn this around is to make a to-do list of small, easy-to-manage tasks. Crossing these tasks off your list will actually empower you and make you feel in control again.

Remind Yourself of Reality

When the plane of a nervous flyer hits turbulence, that nervous flyer must remind themselves that the plane is okay, and it is just a normal occurrence to hit turbulence. People who experience anxiety may also have to remind themselves that they are actually okay when an anxiety attack comes on. Simply tell yourself that you are experiencing anxiety but that you are, basically, okay, you are not going to die.

It can also be very beneficial to talk to someone about your anxiety issues. A therapist will be able to offer more tools and advice on how to cope and manage your anxiety.

If you or someone you love suffers from anxiety and would like to explore treatment options, please be in touch. I would be happy to discuss how I may be able to help.