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There are a wide variety of benefits and challenges to accessing a self help social media group. It could be argued endlessly on both ends so I’ve compiled two lists and will let you decide for yourselves. As YOU know you best. As a service provider I can only share the tools you must make the decision to pick them up.

Benefits of using Social Media as a self-help tool:

Communicate and stay up to date with family and friends around the world.

Find new friends and communities; network with other people who share similar interests or ambitions.

Join or promote worthwhile causes; raise awareness on important issues.

Seek or offer emotional support during tough times.

Find vital social connection if you live in a remote area, for example, or have limited independence, social anxiety, or are part of a marginalized group.

Find an outlet for your creativity and self-expression. Discover (with care) sources of valuable information and learning.

Challenges of using Social Media as a self-help tool:

Access to the Internet

Inadequacy about your life or appearance

Addictive tendencies

Isolation; A study at the University of Pennsylvania found that high usage of Facebook, Snapchat, and Instagram increases rather decreases feelings of loneliness.

Depression and anxiety; Human beings need face-to-face contact to be mentally healthy.

Cyberbullying; Social media platforms can be hotspots for spreading hurtful rumours, lies, and abuse that can leave lasting emotional scars.

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Beyond Self-Care: Understanding Community Care and Why It’s Important

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Beyond Self-Care: Understanding Community Care and Why It’s Important

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https://shegeeksout.com/beyond-self-care-understanding-community-care-and-why-its-important/

Shouting ‘self-care’ at people who actually need community care is how we fail people.”- Nakita Valerio

This is a great website that includes; diversity, equity and inclusion with loads of information and resources.

What is community care?
As Valerio describes it, community care means: “People committed to leveraging their privilege to be there for one another in various ways.”

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You've probably heard the term 'self-care' in some capacity- perhaps from a friend, colleague, or even a supervisor telling you to take care of yourself in a number of different ways. While this term has become popular in today's world and derives from feminist theory, the question that remains for some of us is: what if self-care isn't enough? In April of last year, community organizer and researcher Nakita Valerio stated that we needed another form of compassion: community care. When I first read this, I was both mind-blown and appreciative that her message went viral. As someone who was raised by parents who come from a collectivist culture, community care made absolute sense to me, even in the workplace. More often than not, I find that people don't always know how to support each other during hard times because we're told to deal with our problems on our own. Ultimately, the power and initiative to care for ourselves is our responsibility; but that doesn't negate the power of collective caring, especially if we work together.

What is community care?
As Valerio describes it, community care means: "People committed to leveraging their privilege to be there for one another in various ways." In many ways, this definition sounds similar to how we at SGO define allyship. Community care consists of both small- and large-scale actions that we can take to show our support for another person, or group of people. It may look like a team leaving sticky notes with encouraging words on their co-worker's desk, or participating in a protest that advocates for the rights and livelihood of the community you serve. Depending on each of our roles and positions, the way we give care may look different for each of us.

Why community care and not self-care?
According to the World Health Organization, "self-care is what people do for themselves to establish and maintain mental health, and to prevent and deal with illness." For many people, self-care can look like: taking a mental health day off of work, getting a massage at a spa, exercising during a lunch break, or even not checking work emails during the weekends. How we choose to care for ourselves has an impact on our overall health, which makes self-care practices important. Therefore, the concept of community care isn't to eliminate self-care. Practicing community care, in addition to self-care, asks us to go one step further. It asks us to take the initiative to show and give compassion to each other, even if someone isn't doing that for themselves. The assumption that there is a certain way to take care of ourselves, and that everyone knows what it means to take care of themselves, isn't quite accurate.

As mentioned previously, growing up with parents who embraced collectivist culture, the idea of telling my mother to "take care of herself" could be seen as an insult. She was taught that her happiness is linked to the happiness of her family and community members, and therefore could never center herself.

Furthermore, many people, especially those of us with socially marginalized identities, deal with microaggressions and various forms of discrimnation on a daily basis. Unfortunately, these experiences have real effects on our well-being and don't just vanish when we start taking care of ourselves. If people make up systems, and if many of the problems we face come from systemic issues, then we have a collective social responsibility to support one another as we work towards fixing those issues. When the people you work and live with can be of additional support, it makes each day that much better. Therefore, community care isn't just about being there for other people in a way that you think is helpful, it's (as Valerio states) about being there for people without them having to take that initial first step to reach out and ask for help and/or support.

How can we practice community care in the workplace?
The ideas of caring for our individual selves and for each other are not new concepts. Throughout history, we've found ways to survive and thrive in the spaces we occupy. Workplaces happen to be one of those spaces. There's a growing trend of companies that have embraced the self-care movement by implementing initiatives such as: care kits for pregnant employees, childcare, counseling for individuals and couples, and wellness days that include massages, snacks, and yoga. These are all great initiatives and help support employees in many ways. We can also benefit from having additional initiatives that center group support and healing. Imagine working in a professional environment where co-workers are supported and can trust one another. This creates psychological space for employees to share, if they choose, how systemic and personal issues impact their well-being, and ultimately their ability to do their work. A workplace with a community care culture might have the following actions taking place: creating support groups, providing time during staff meetings to address an issue, or bringing awareness to a specific issue through the company's website or social media platforms. This shift towards community care at work could ultimately change our workplace culture and how we interact with one another not just as colleagues, but as humans.
This is part one of a two-part series exploring community care in the workplace. In the next blog post, we will share specific ways you can implement community care in your workplace. Insights will come from our January DEI Meet-Up in Boston. If you're in town, please join us!

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Beyond Self-Care: Understanding Community Care and Why It's Important

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Community care consists of both small- and large-scale actions that we can take to show our support for another person, or group of people. It may look like a team leaving sticky notes with encouraging words on their co-worker's desk, or participating in a protest that advocates for the rights and livelihood of the community you serve.

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https://youtu.be/aBPc0wVTwM0

There are sweatlodges set up in most Indigenous communities and they are open to anyone as long as proper protocol is used.

The ceremony is a religious and spiritual purification of the body, mind and soul. It is performed under the supervision of a leader, and intended for prayer and healing. It is ancient, sacred, and deeply revered among the cultures in which it is traditionally practised. Every aspect of a ceremony – from the construction of the lodge to the prayers offered – is imbued with deeply spiritual symbolism.

Sweat lodges are most commonly associated with Native America – and indeed a large proportion of the ones found in the USA and Europe follow this lineage – however, ritual sweats have been part of our lives for thousands of years, with examples found across continents and cultures, from Icelandic saunas to Turkish hammams and Japanese onsens.

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Anishinaabe Medicine Man Explains the Traditional Sweat Lodge Ceremony

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https://youtu.be/M-AyMOyGBhw

Smudging is traditionally a ceremony for purifying or cleansing the soul of negative thoughts of a person or place. There are four elementsinvolved in a smudge:

The container, traditionally a shell representing water, is the first element.

The four sacred plants (cedar, sage, sweetgrass, tobacco), gifts from mother earth, represent the second element.

The fire produced from lighting the sacred plants represents the third element.

The smoke produced from the fire represents air, the fourth element.

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Fanshawe Institute of Indigenous Learning

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One Take | What is Smudging? (Short version)

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https://www.verywellmind.com/what-is-meditation-2795927

Meditation can be defined as a set of techniques that are intended to encourage a heightened state of awareness and focused attention. Meditation is also a consciousness-changing technique that has been shown to have a wide number of benefits on psychological well-being.

This website can guide you on your journey as you explore Meditation for self-help.

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Meditation can be defined as a set of techniques that are intended to encourage a heightened state of awareness and focused attention. Meditation is also a consciousness-changing technique shown to have many benefits on psychological well-being.

Some key things to note about meditation:

Meditation has been practiced in cultures all over the world for thousands of years.

Nearly every religion, including Buddhism, Hinduism, Christianity, Judaism, and Islam, has a tradition of using meditative practices.

While meditation is often used for religious purposes, many people practice it independently of any religious or spiritual beliefs or practices.

Meditation can also be used as a psychotherapeutic technique.

There are many different types of meditation.

Types of Meditation

Meditation can take on many different forms, but there are two main types: concentrative meditation and mindfulness meditation:

Concentrative Meditation

Concentrative meditation involves focusing on a specific thing while tuning out everything else around you. The goal is to experience whatever you are focusing on, whether it's your breath, a specific word, or a mantra, to reach a higher state of being.

Mindfulness Meditation

Mindfulness meditation includes, among others, both mindfulness-based stress reduction (MBSR) and mindfulness-based cognitive therapy (MBCT). Mindfulness can target different issues, such as depression, meaning its focus may differ from practice to practice. Overall, it involves the state of being aware of and involved in the present moment and making yourself open, aware, and accepting.

Specific Meditation Types

How to Practice Meditation

So what exactly do you do during meditation? While there are many different forms of meditation and ways to practice, learning a basic meditation for beginners is a great place to begin:

1. Choose a quiet spot that is free of distractions. Turn off your phone, television, and other distractions. If you choose to play quiet music, select something calm and repetitive.

2. Set a time limit. If you are just getting started, you might want to stick to shorter sessions of about 5 to 10 minutes in length.

3. Pay attention to your body and get comfortable. You can sit cross-legged on the floor or in a chair as long as you feel that you can sit comfortably for several minutes at a time.

4. Focus on your breathing. Try taking deep breaths that expand your belly and then slowly exhale. Pay attention to how each breath feels.

5. Notice your thoughts. The purpose of meditation is not to clear your mind-your mind is inevitably going to wander. Instead, focus on gently bringing your attention back to your breath whenever you notice your thoughts drifting. Don't judge your thoughts or try to analyze them; simply direct your mind back to your deep breathing.

Impact of Meditation

Consciousness is often likened to a stream, shifting and changing smoothly as it passes over the terrain. Meditation is one deliberate means of changing the course of this stream, and in turn, altering how you perceive and respond to the world around you.

Research has shown that meditation can have both physiological and psychological effects. Some positive physiological effects include a lowered state of physical arousal, reduced respiration rate, decreased heart rate, changes in brain wave patterns, and lowered stress.

Some of the other psychological, emotional, and health-related benefits of meditation include:

Better management of symptoms related to anxiety disorders, depression, sleep disorders, pain issues, and high blood pressure

Better stress management skills

Changes in different aspects of attention and mindfulness

Increased self-awareness

Improved emotional well-being

Improved working memory and fluid intelligence

Improved immunity

Greater empathy for yourself and others

Headache relief

What Does Meditation Do to the Brain?

In addition to helping with anxiety and stress, evidence suggests that meditation has a powerful effect on the brain. Using brain imaging techniques, studies have found that regular meditation leads to changes in brain structure.

For example, one study found that eight weeks of mindfulness-based stress reduction (MBSR) was associated with increased volume in the brain's hippocampus, a structure associated with emotional regulation and memory. It was also connected to decreased volume in the amygdala, a structure that plays a part in anxiety, fear, and stress.

Research has also linked meditation practices to increased brain connectivity and may potentially improve brain plasticity.

Tips for Meditating

If you are interested in trying meditation, some tips and tricks will help you get started on a beneficial meditation practice.

Start slow. Begin by doing short sessions of around 5 to 10 minutes a day, and then work your way up progressively to longer sessions.

Set a schedule. Try meditating at the same time each day-for a few minutes first thing in the morning, for example.

Get comfortable. Sitting cross-legged on the floor is one option, but comfort is the key. You need to be in a position where you can sit for several minutes without getting uncomfortable, stiff, or restless.

Focus on what you're feeling. Breathe naturally and notice the feelings and sensations you experience as you breathe in and out.

Don't try to suppress feelings. Your mind is bound to wander as you meditate-and sometimes this can lead to thoughts and feelings that are uncomfortable or even distressing. The goal isn't to clear your mind of such thoughts. What you should think about instead is acknowledging these thoughts without judging them, and then gently guiding your focus back toward your breathing.

Potential Pitfalls

Meditation can have a wide range of benefits, but there are also some potential pitfalls to watch for. As you are starting a new meditation habit, it can be easy to expect too much too quickly. The reality is that it takes time and practice to build a habit that can have a positive impact on your health and well-being.

It is also important to be aware that meditation is not without some risks. One study found that meditation often led to troubling feelings and thoughts that were difficult to manage. The study also found that meditation might worsen the symptoms of some mental health conditions including anxiety and depression.

Some reports suggest that meditation may trigger or exacerbate psychotic states, so meditation may not be recommended for people who have conditions such as schizophrenia.

History of Meditation

While meditation has recently grown in popularity in the U.S., the practice actually dates back thousands of years. The practice has been associated with religious traditions, particularly Buddhism. Meditation was used throughout Asia but finally began to make its way to other parts of the world during the 20th century. It rose to prominence in the West during the 1960s and 1970s and was often associated with hippie culture.

In addition to its association with Buddhism, meditation is also practiced in Christianity, Islam, Hinduism, and Taoism. However, it is important to note that a person does not need to be religious to meditate. Guided meditation and transcendental meditation are two examples of non-religious forms of meditation. Yoga can also be a non-religious form of physical meditation.

Over the last few decades, meditation has also been incorporated into different treatment modalities, including mindfulness-based stress reduction, an approach that incorporates mindfulness and meditation to help people coping with stress, depression, anxiety, and other mental health conditions.

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How Meditation Impacts Your Mind and Body

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Meditation involves focused attention and awareness, which has a wide range of psychological benefits. Learn about what meditation is, how it works, and its effects.

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3 Things You Should Know About Intersectionality and Self-Care

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3 Things You Should Know About Intersectionality and Self-Care

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https://advice.theshineapp.com/articles/3-things-you-should-know-about-intersectionality-and-self-care/

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3 Things You Should Know About Intersectionality and Self-Care

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In recent years, self-care as a concept and practice has become an integral part of mainstream conversation around what it means to be healthy and live well. Countless books, articles, seminars, and workshops address the topic across the U.S. Entire industries have created complex marketing strategi…

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https://www.fnha.ca/about

Is a great self help resource for Indigenous people everywhere, as it provides a vast variety of programs and services for those who are in need.

Our Shared Vision
HEALTHY, SELF-DETERMINING AND VIBRANT BC FIRST NATIONS CHILDREN, FAMILIES AND COMMUNITIES.

The FNHA​ is the first and only provincial First Nations health authority in Canada.  The FNHA is working to transform and reform the way health care is delivered to First Nations people in BC.​​ Their work is grounded in the First Nations Perspective on Health and Wellness. A wholistic vision, encompassing the emotional, physical, mental and spiritual aspects of life.

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This is a wonderful 15 minute video that offers amazing advice in overcoming anxiety.

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How to cope with anxiety | Olivia Remes | TEDxUHasselt

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The FNHA is a health and wellness partner to each and every First Nations person living in BC. The FNHA has developed a wellness approach to frame our wellness initiatives (see the FNHA Wellness Approach poster). This approach has three main parts: Wellness Champion, Partnership and Living It!​

Wellness ChampionWe believe that wellness begins with us: each person is a champion of wellness with circles of influence through our connections in family, in work and in our own communities.

In these spheres, we can lead by example, walk the talk and demonstrate wellness leadership. We champion wellness by sharing the history of First Nations wellness, sharing our own stories, persisting through setbacks and shifting focus from Illness to Wellness.

PartnershipThe FNHA is your health and wellness partner. By providing education, tools and initiatives, we support you in your wellness journeys.

The FNHA drives wellness by supporting Communities in developing their own health and wellness plans and then providing them health literacy support, resources, tools and supporting them with communications and initiatives.

The FNHA Perspective on Wellness aims to provide a visual depiction of the First Nations holistic vision of wellness.
Living It!FNHA’s wellness approach champions our wellness by "Living It!"

We believe in leading by example, “walking the talk” and recognizing each of our responsibilities to influence and reinforce wellness in those around us.

Living it! recognizes that wellness starts with individuals who then influence their families, who then influence their communities, who in turn influence their regions.

Similarly, within the FNHA, we encourage and support employees to practice wellness on a daily basis. The FNHA hosts wellness Initiatives that include individual wellness, departmental wellness, and organizational wellness with the opportunity to grow and evolve as we continue to develop. In this way, individuals living their wellness influence their teams, who in turn influence the entire organization.

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​​Framework for Cultural Safety and Humility

Cultural safety is an outcome based on respectful engagement that recognizes and strives to address power imbalances inherent in the health care system. It results in an environment free of racism and discrimination, where people feel safe when receiving health care.

Cultural hum​ility is a process of self-reflection to understand personal and systemic biases and to develop and maintain respectful processes and relationships based on mutual trust. Cultural humility involves humbly acknowledging oneself as a learner when it comes to understanding another’s experience.

– from Creating a Climate for Change

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11 ways to take care of your mental health and well being at work

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11 ways to take care of your mental health and well being at work

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Here are 11 great tips for any of us struggling to maintain a healthy work/life balance, or are struggling with work lives in general.

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What do we mean when we refer to mental health and wellbeing at work?

The World Health Organisation defines good mental health as "a state of wellbeing in which an individual realises his or her own abilities, can cope with the normal stresses of life, can work productively and is able to make a contribution to his or her community."

We all have mental health, just as we all have physical health. In the context of work, poor mental health can result from stress, rising workloads, poor management, a lack of support and unexpected change, to name a few triggers.

Why look after your mental health at work?

In contrast, when you look after your own mental health and wellbeing in the workplace, you are more likely to be productive and feel that you are doing a good job. You are less stressed at work, meaning you are happier and healthier, and you're also more likely to maintain a good work-life balance, so you can more effectively balance your personal as well as professional commitments and have time to relax and rejuvenate.

Regardless of the job you are in, being aware of your mental health and taking steps to care for it makes sense. While this isn't always easy, and the level of support offered by employers can vary, there are some simple, practical steps you can implement today.

How to care for your mental health and wellbeing at work:

1. Don't be too hard on yourself: Firstly, if you do find yourself struggling at any time, do not be too hard on yourself. Acknowledge your emotions, then talk to someone, whether a friend, your boss or a professional. You are not alone, and it helps to share experiences and worries, and receive support. We all try to cope the best we can with the challenges life throws our way, so be open with those closest to you and share your concerns.

2. Don't compare yourself to others: Everybody's circumstances are different and we all deal with challenges in different ways. Some colleagues may appear to cope well with change at work, for instance, while others need additional support. We're all human and we all experience a range of emotions, so rather than compare yourself to your colleagues, compare yourself only to you. For example, think about how you are today compared to how you were last month or last year.

3. Set a routine: We are creatures of habit, so a regular schedule is important - set one and stick to it. This allows you to take control of your life where you can, such as the time you get up, arrive or log into work, take lunch and finish work each day. This can give you a sense of control and help to avoid unnecessary stress.

4. Be aware of your stress levels: While a certain level of stress is normal, such as when you are working towards a deadline, if it becomes excessive and long-lasting it can lead to burnout. The World Health Organisation recognised burnout at work as a syndrome of extreme workplace stress, so if you think you are on a path to burnout, you need to take appropriate steps to reverse course. This advice on managing burnout at work may help.

5. Become a better time manager: Time management is a skill that, like all others, you can learn. In essence, time management is about learning how to prioritise and get the right tasks done. If you find that your workload has become excessive and you are being asked to deliver more than you are capable of, talk to your manager about prioritising what needs to be done now, and what can be put on hold.

6. Maintain work-life balance: Switch off work at the end of the day and transition to home life. To aid this process and ensure you give yourself time to recharge at the end of each day, do not take work home with you or log into work after hours. Turn your work phone to silent. If you are working from home, shut the door to your office or pack up your laptop. Avoid the temptation to check emails in your down time. Allow yourself time to spend with family, friends and to relax.

7. Spend time by yourself: Everybody needs time to themselves on occasion. Sitting quietly and taking a few minutes for you may bring a moment of much needed calm and give you the opportunity to recharge your batteries.

8. Take regular breaks at work: Like any working environment, it is important to take the occasional break to clear your head and let your brain and body relax. Take a 10-minute walk, make some lunch or grab a coffee. Short breaks help give you the ability to refocus on your work tasks - ultimately supporting both your productivity and mental health.

9. Maintain your physical health: Eat well, sleep well and exercise well - these are the three cornerstones of good physical health. Get up from your desk to stretch your legs and walk about regularly. Take a lunchtime walk or exercise class. Don't skip lunch and don't compromise your sleep.

10. Become more mindful: Practising mindfulness can help you become more productive, self-aware and focused. It helps you understand your emotional reactions and focus on your helpful thoughts. Incorporating mindfulness into your daily routine takes practice and you can start by listening to a podcast, watching a video or reading a blog on mindfulness from an expert.

11. Look out for the warning signs: Even if you take the above steps, you may still find yourself experiencing periods of poor mental health and wellbeing. So, be alert for the common signs that you may need help and support. These include a change in your mood or behaviour, how you interact with others, feeling withdrawn from your work, feeling overwhelmed, getting upset easily, lacking motivation, an inability to concentrate or feeling tired or anxious.

Reach out for professional help

If you feel you are struggling and need help - and have already tried or don't feel comfortable talking to a friend or your boss - please do contact a professional support service or medical professional. Call a helpline, visit your GP or reach out to your organisation's employee assistance program. Remember, these experts are there to help.

Are you also managing staff?

If you are a people manager and want to know how to better go about supporting mental health in the workplace, here are 13 strategies to consider to help you create a mentally healthy environment.

You may also be interested in the latest Hays Barometer Report, which provides a snapshot of how employers are acting to protect the mental health and wellbeing of their staff and how employees' mental health and wellbeing currently stands.

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Taking care of your mental health & wellbeing at work | Hays

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The World Health Organisation defines good mental health as "a state of wellbeing in which an individual realises his or her own abilities, can cope with the normal stresses of life, can work productively and is able to make a contribution to his or her community."

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Facebook Page and Instagram.

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It's Okay Not to Be Okay

It's normal to not feel 100% great all of the time. It's normal to get sad and feel anxious, and it's okay to express your feelings.

High school will have its downs - but it will also have its ups - and the sooner we can accept that, the better.

Not everyone will understand what you are going through, but that doesn't mean you are alone. Talk to someone, whether it's your parents, siblings, friends, or someone else. Talking to someone helps put your feelings into perspective.

Nothing lasts forever; not high school or even the way you are feeling.

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It's Okay Not to Be Okay - Toolbox for teens

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It's Okay Not to Be Okay It's normal to not feel 100% great all of the time. It's normal to get sad and feel anxious, and it's okay to express your feelings. High school will have its downs - but it will also have its ups - and the sooner we can accept that, the better.

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Most of us absolutely love music. We are compelled by it. We are provoked by it. We are moved by it. We are inspired by it. We feel connected to it. It reflects something profound about who we are and our experience of the world.

If I asked you to tell me your favorite bands, musicians, or genres, most of you could quickly reply with a list of beloved artists. Our favorite singers captivate us with lyrics that have powerful messages and sounds that touch us in some special way. In fact, most of us have playlists for just about every situation and emotion in life: a relaxed playlist for a low-key night at home; an energetic playlist for workouts; a somber playlist for contemplative moments; and an angry playlist that we reach for when we need to scream.

Given the emotionally charged nature of music, it can be an incredibly effective way to express ourselves and cope with challenging life circumstances-because sometimes, life is really hard. Really, really hard. Whether it be conflict with family, ending a relationship, or experiencing trauma, we all have moments in which we are brought to our knees with pain, sadness, and confusion.

This is particularly true if you are actively working on being more honest with yourself. Self-deception, at the most basic level, is a protective mechanism: its role is to keep us safe and secure. Often unconsciously, lying to ourselves protects us from knowing truths that would temporarily harm our ego-our core sense of self. As we confront these truths, we are going to feel worse before we feel better. Feeling some discomfort is an inescapable part of the process of becoming more honest with ourselves.

In these tough life moments, music can be a constructive way to express who you are and what you are feeling. If you are feeling particularly sad about a reality in your life, listen to a song that connects you to that emotion. If you are anxious, turn up the volume in your living room and dance around. If you are angry, grab a pillow and hit is as hard as you can while listening to your favorite lyrics.

I am not suggesting that you use music to wallow in pain or negativity; that would not be positive for your mental health or for those around you. What I am suggesting is that when we are emotionally struggling, we often have a hard time expressing how we feel through words. The intellectual, verbal expression of feelings doesn't do justice to our experience of the emotion. Connecting to music is one effective way to become more honest about who you are, what you are really experiencing, and coping with negative emotion.

The naked truth is this: Whether we resonate with rap, classical, house, techno, country, alternative, heavy metal, or blues, music is an incredible vehicle for expressing emotions and capturing our internal experience of life. In times of strife or newly-discovered truths, use it to find your true voice.

Perhaps you may want to write your own song, analyze the lyrics of a favorite artist, or play an instrument. Perhaps you will explore new genres that are foreign to you. The key is that music is a powerful vehicle for helping you become more aware and honest with yourself.

If you are looking for new music that you might connect to, I recently compiled a list of my personal favorites. To add your song to my list, send me a suggestion at cortneywarran@choosehonesty.com.
Copyright Cortney S. Warren, Ph.D.

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Most of us absolutely love music. We are compelled by it. We are provoked by it. We are moved by it. We are inspired by it. We feel connected to it. It reflects something profound about who we are and our experience of the world.

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A youth based approach that provides many services!

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We are forging a new, province-wide culture of care through the development of a network of centres and e-health services.

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6 Ways to Practice Self Care on Social Media

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6 Ways to Practice Self Care on Social Media

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A great resource for teens to remind themselves about how to take care of their mental health.

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Taking care of yourself emotionally is a huge part of your overall health.

While social media can be a good way to feel connected to others, it can sometimes be draining and stressful. It's easy to begin basing your self-worth on the number of likes your last post got, or get caught up comparing yourself to others. Some studies even suggest that screen time and social media may be contributing to increases in anxiety and depression in teens. It's not clear that this is true, but it does mean that it's a good idea to keep checking in with yourself and practice some self-care.

Here are six ways to take care of yourself when social media is a major part of your life.

1. Remember that people are not their social media presence.

It's easy to scroll through your Instagram feed and begin to feel bad because your life isn't as fun or glamorous as those you see online. Remember that no one lives a life full of perfectly-plated food, permanently surrounded by a gaggle of best friends. People do not look like their everyday selves after they've been photo-edited and filtered. Even if you know this, it can be hard to internalize. If you find yourself growing jealous or feeling inadequate, remind yourself: people are not the social media version of themselves.

2. Remember that you are not your social media presence.

Don't let FOMO dictate your life. While there's nothing wrong in using social media regularly, letting it determine what you do on a daily basis may make you stressed out and put you on edge. Make sure you occasionally ask yourself: Am I just doing this for the photo? Step back from Snapchat and recharge doing something that you like to do, whether or not it's Instagrammable.

3. Be mindful.

As you're looking through social media feeds, take a second to check in with yourself. Do you feel happy and energized? Or tired and preoccupied? Why are you feeling this way? Are certain people's posts stressing you out? Is this how you want to be spending your time at this moment? Adjust your social media habits to fit your needs. If you notice that engaging with specific people online makes you feel down, unfriend or unfollow them. They don't need to know! Your mental health takes priority.

4. Consider taking a break.

If you've realized that spending time on any social media platform makes you feel tired or irritable, consider taking a break. It can be liberating to eliminate unnecessary stresses from your life. This is especially true if your feed is filled with posts about police shootings, sexual assault cases or other emotionally demanding topics. Don't feel bad about taking care of yourself. It's ok to take a step back.

If you're spending more time online and less time hanging out with friends or family or doing other activities, it may also be time to take a break (or at least cut back). If you let social media replace time hanging out with other people, it may make you feel isolated or lonely.

5. Get rid of guilt.

People around you may poke fun if you Instagram your meal or take an extra second to get the right angle for your selfie. But so long as you're being safe, considerate to others, and making yourself happy (and you're checking in with yourself to make sure that's true), keep doing you! Don't feel guilty about the things you genuinely enjoy.

6. Don't ignore cyberbullying.

Bullying is always serious, whether it's online or in person. If someone is consistently posting hurtful comments on your or someone else's posts, take action. Block the offender, report the abuse, and talk to someone you trust about it. Cyberbullying can sometimes be worse than "normal" bullying because it's more difficult to get away from. Don't read or engage with what bullies are posting, if you can-no one needs to read that trash, and you need to look after yourself. Get off social media until you feel safe going back. If you're being cyberbullied, you may feel angry, lonely or depressed. Remember: you are not alone. Talk to someone you trust-a parent or caregiver, doctor, family friend, or teacher-about how you're feeling. You can also chat online with Stomp Out Bullying for support and additional resources.

If you've been feeling down, have trouble doing everyday activities, or have stopped doing things you used to enjoy, talk to a doctor or consider seeing a therapist. Some people think that therapy is only for people with a mental illness, but that's not true! Therapy can be helpful for anyone who wants help processing their feelings, or who wants to grow as a person. If you're 10-22 years old and live near NYC, you can make an appointment at the Mount Sinai Adolescent Health Center for free, comprehensive health care, including mental health services.

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6 Ways to Practice Self-Care on Social Media

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While social media can be a good way to feel connected to others, it can sometimes be draining and stressful. It's easy to begin basing your self-worth on the number of likes your last post got, or get caught up comparing yourself to others.

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Helping Seniors Manage Loneliness and Anxiety During COVID-19

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Helping Seniors Manage Loneliness and Anxiety During COVID-19

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This article discusses how to detect early signs of mental illness in seniors as well as, how to support them while social distancing.

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Helping Seniors Manage Loneliness and Anxiety during the COVID-19 Crisis

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While the physical health of the geriatric population has certainly been a topic of discussion during the COVID-19 pandemic, how has this period of isolation impacted the mental well-being of these individuals?

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https://www.apa.org/topics/child-development/stress
Stress in young people doesn’t always look like stress in adults. But like adults, children and teens can find healthy ways to cope. Together, young people and their parents can learn to spot the signs of excess stress and, with the right tools, manage it.

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The pandemic pushed stress to historic highs. Here are healthy ways for children and teens to cope.

Cite this

American Psychological Association. (2022, October 19). How to help children and teens manage their stress. https://www.apa.org/topics/children/stress

In the short term, stress can push a child to practice for her piano recital or inspire a teen to study when he'd rather be out with friends. But chronic stress-for example, from unrelenting pandemic-related pressures, social unrest, or violence-is different. Left unchecked, long-term stress can contribute to a long list of physical and mental health problems. Prolonged stress can cause high blood pressure, weaken the immune system, and contribute to diseases such as obesity and heart disease. It can also lead to mental health problems such as anxiety and depression-disorders that are becoming more common in youth.

More than two full years into the covid-19 pandemic, mental illness is at an all-time high-especially among children. In fact, between 2016 and 2020, the number of children aged 3 to 17 diagnosed with anxiety grew by 29% and those with depression by 27%, according to a study published in 2022 in JAMA Pediatrics. The findings also suggest concerning changes in child and family well-being after the onset of the covid-19 pandemic.

At the extreme end of the stress scale, nearly 270,000 children suffered tragic loss, with covid-19 claiming one or more of their caregivers.

Stress in young people doesn't always look like stress in adults. But like adults, children and teens-even those with life-altering losses-can find healthy ways to cope. Together, young people and their parents or caregivers can learn to spot the signs of excess stress and, with the right tools, manage it.

Sources of stress in young children

For young children, tension at home is a common source of stress. Children may be troubled by family discord, divorce, or loss, for example. Even happy changes, such as a new home, the arrival of a new sibling, or a beloved new stepparent can be hard on a child.

School is another frequent source of concern for kids. Young children might be stressed about making friends, dealing with bullies, or getting along with their teachers. They might also be anxious about tests and grades.

More significant stress is also rising in this cohort. While pediatric emergency department visits declined during the pandemic, the number and proportion of mental health-related emergency department visits increased for children ages 0 to 11, compared to 2019, according to the Centers for Disease Control and Prevention ( Radhakrishnan, L., et al., Morbidity and Mortality Weekly Report, Vol. 71, No. 8, 2022).

Sources of stress in adolescents and teens

As children get older, their sources of stress expand. Teens are more likely than young children to be stressed by events or situations outside the home.

Mental health crises are on the rise for this age group as well, with mental health-related emergency department visits increasing for kids ages 12 to 17 compared with 2019 emergency department visits. In particular, emergency departments saw increases in visits related to self-harm, drug poisonings, and eating disorders among this age group since the pandemic's onset ( Radhakrishnan, L., et al., Morbidity and Mortality Weekly Report, Vol. 71, No. 8, 2022).

In addition, during the 2020-2021 school year, more than 60% of college students met the criteria for at least one mental health problem, according to the Healthy Minds Study, which collects data from 373 campuses nationwide ( Lipson, S. K., et al., Journal of Affective Disorders, Vol. 306, 2022).

Peers can help buffer stress, but can also be a source of it. Social relationships are especially important in adolescence. Many teens worry about fitting in, their first romantic relationships, and peer pressure around substance use and sex.

Recognize the signs of stress

Signs of stress in youth can show up in a number of ways:

Irritability and anger: Children don't always have the words to describe how they are feeling and sometimes tension bubbles over into a bad mood. Stressed-out kids and teens might be more short-tempered or argumentative than normal.

Changes in behavior: A young child who used to be a great listener is suddenly acting out. A once-active teen now doesn't want to leave the house. Sudden changes can be a sign that stress levels are high.

Trouble sleeping: A child or teen might complain of feeling tired all the time, sleep more than usual, or have trouble falling asleep at night.

Neglecting responsibilities: If an adolescent suddenly drops the ball on homework, forgets obligations, or starts procrastinating more than usual, stress might be a factor.

Eating changes: Eating too much or too little can both be reactions to stress.

Getting sick more often: Stress often shows up as physical symptoms. Children who feel stress often report headaches or stomachaches, and might make frequent trips to the school nurse's office.

Stress management for kids and teens

Facing stressors is a fact of life, for children and adults. These strategies can help keep stress in check:

Sleep well. Sleep is essential for physical and emotional well-being. Experts recommend nine to 12 hours of sleep a night for 6- to 12-year olds. Teens need eight to 10 hours a night. Sleep needs to be a priority to keep stress in check. To protect shut-eye, limit screen use at night and avoid keeping digital devices in the bedroom.

Exercise. Physical activity is an essential stress reliever for people of all ages. The U.S. Department of Health and Human Services recommends at least 60 minutes a day of activity for children ages 6 to 17.

Talk it out. Talking about stressful situations with a trusted adult can help kids and teens put things in perspective and find solutions.

Make time for fun-and quiet. Just like adults, kids and teens need time to do what brings them joy, whether that's unstructured time to play with building bricks or uninterrupted hours to practice music or art. Also, while some children thrive bouncing from one activity to the next, others need more down time. Find a healthy balance between favorite activities and free time.

Get outside. Spending time in nature is an effective way to relieve stress and improve overall well-being. Researchers have found that people who live in areas with more green space have less depression, anxiety, and stress.

Write about it. Research has found that expressing oneself in writing can help reduce mental distress and improve well-being. Some research has found, for example, that writing about positive feelings-such as the things you're grateful for or proud of-can ease symptoms of anxiety and depression.

Learn mindfulness. In a study of a 5-week mindfulness training program for 13- to 18-year-olds, researchers found that teens who learned mindfulness experienced significantly less mental distress than teens who did not.

How parents can help

Parents and other caregivers have an important part to play, by adopting their own healthy habits and helping children and teens find stress-managing strategies. Some ways parents can take action:

Model healthy coping. Caregivers can talk with children about how they've thought about and dealt with their own stressful situations.

Let kids be problem-solvers. It's natural to want to fix your child's problems. But when parents swoop in to solve every little glitch, their children don't have a chance to learn healthy coping skills. Let your children try to solve their low-stakes problems on their own, and they'll gain confidence that they can deal with stressors and setbacks.

Promote media literacy. Today's kids spend a lot of time online, where they can run into questionable content, cyberbullying, or the peer pressures of social media. Parents can help by teaching their children to be savvy digital consumers, and by limiting screen time.

Combat negative thinking. "I'm terrible at math." "I hate my hair." "I'll never make the team. Why try out?" Children and teens can easily fall into the trap of negative thinking. When children use negative self-talk, though, don't just disagree. Ask them to really think about whether what they say is true, or remind them of times they worked hard and improved. Learning to frame things positively will help them develop resilience to stress.

How psychologists can help

Thanks to psychologists Mary Alvord, PhD, and Raquel Halfond, PhD, who assisted with this article.

Recommended Reading

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How to help children and teens manage their stress

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The pandemic pushed stress to historic highs. Here are healthy ways for children and teens to cope.

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Mental health advice tailored to those experiencing a wide range of feelings due to the effects of isolation.

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While physical distancing helps slow the spread of COVID-19, it is no secret that the effects of isolation can negatively impact our mental health. Now more than ever, it is essential for all Canadians to emotionally support each other while abiding by the distancing measures recommended by government health officials.

Quarantine (separating well people who have been exposed to the virus, to see if they become ill) and self-isolation (separating people who have symptoms so that they can't infect others, including close family members) are needed to prevent the spread of a virus in a community.

Public Health Ontario's guide to self-isolation gives advice on how to proceed if you are in this situation.

Dealing with isolation

People placed in quarantine or self-isolation may experience a wide range of feelings, including fear, anger, sadness, irritability, guilt or confusion. They may find it hard to sleep. Some people might feel relieved. Humans are social creatures and need connection to others to thrive, which can make isolation challenging. The following suggestions may help you through this challenging time:

Supporting a loved one

The U.S. Centers for Disease Control and Prevention has an excellent resource on keeping your home safe if you or any family member is in self-isolation or quarantine. Most spread of COVID-19 is between those who have close contact, so it is critical to create distance between the person at risk and others in the household. Unfortunately, this can worsen feelings of loneliness or abandonment, especially for someone who has a pre-existing mental illness or developmental problem.

Here is how you can support a loved one:

Keep lines of communication open and talk regularly - through video chat, phone calls, messaging apps or text messages.

Be a good listener.

With permission, provide factual information without getting into an argument.

Ask what they make of the information you shared.

Ask about their general health, food they might need, tasks that need to be done and other ways you might help them.

Help them stay distracted with work, hobbies, music, movies and other activities.

Help them structure the day and encourage them to limit the amount of news they consume.

If they have a pre-existing mental illness, make sure they have access to their medications and that their condition is not getting worse.

Connect them to their health care provider or any reliable and validated online support service (e.g. Big White Wall in Ontario).

If you or your loved one are concerned about new symptoms, please follow your local health authority's guidance for accessing care.

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While physical distancing helps slow the spread of COVID-19, it is no secret that the effects of isolation can negatively impact our mental health. Now more than ever, it is essential for all Canadians to emotionally support each other while abiding by the distancing measures recommended by government health officials.

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Indigenous Perspective
Youth and Family Perspective
Senior Perspective

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Unique perspectives and diversity
individual and the families
Cultural safety
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Collection of tools and resources for people to use