Author: Jennie Risley

Your Brain on Social Media

Posted on | by Jennie Risley

As I first considered this topic, I set out on what I expected to be a basic info-gathering endeavor about the connections between social media usage, our brains, and human behavior.  What I quickly learned is that there is no simple roadmap to completely understanding these connections as of yet.  After all, the first time that researchers compiled any literature reviews of empirical data on this topic was in 2011, a short decade ago (Kuss & Griffiths, 2017). As we all know, social media platforms and our relationships with them have greatly changed in that 10-year span, and with it the research focuses. What I imagined to be a brief experience in data-gathering actually turned into a full day of bunny-trailing into the many nooks and crannies of information that researchers are still trying to piece together about the effects of social media usage on the trajectory of our collective and individual psyches.

Here are a few things I have learned:

  • Social platforms can help build needed connection with like-minded individuals, increase feelings of belonging, and introduce someone to diversity of thinking (Fotuhi, 2020).
  • Overuse of social platforms can increase the prevalence of anxiety and depression (The Psychology of Social Media 2019)
  • Participation in social media platforms can result in a “social media identity bubble” in which individuals only begin to behave and communicate in a way that connects with and is praised by particular groups of which they are affiliated. This could also lead to Group Think.  (The Psychology of Social Media 2019)
  • Social media has the potential to bring empowerment to someone’s ability to construct a personal identity. This can increase feelings of autonomy, personal control, and independence (psyche_the_mag, 2021).
  • Social media can also create space for these identities that we create to be insincere, misleading, or even blatantly counterfeit. Sometimes this may happen without the person even recognizing that what they are portraying is, in fact, completely deviant from the truthful reality of his or her real life (The Psychology of Social Media 2019).
  • Social media can help people who struggle with social anxiety to feel part of a greater whole without the immediate stressors that are experienced in an in-person setting (psyche_the_mag, 2021).
  • Too much time connecting virtually can (and is) leading to a break-down of the in-person skillset, “leaving individuals unable to engage in meaningful conversations because such skills are being sacrificed for constant connection, resulting in short-term attention and a decreased ability to retain information” (Kuss & Griffiths, 2017). This can also lead to a similar type of addiction as substance abuse.

 

Ok, cool. A list of glaring contradictions about the benefits and downsides to social media.  How helpful.

The truth is, we are still learning about the specific, long-term effects of social media usage on the brain.  However, it is obvious that our growing reliance on social platforms for connection and identity-creation is absolutely impacting the parts of our brains that engage with reward pathways, memory processes, decision-making, identity formation, emotional awareness, and attention (Fotuhi, 2020; The Psychology of Social Media, 2019).

That is a lot of neurological areas, people. Researchers are incessantly delving into the specifics of when, how often, and to what scale these impacts are having on our daily functioning.

Some of these questions we can answer on an individual basis, though.  Think for a moment about your own relationship with social platforms.  Let us say you’re in the doctor’s office waiting room and, for whatever reason, you left your phone in the car. What emotion do you experience when you realize this? A small surge of panic? Boredom? Desire to scroll?

Sit with these feelings as you imagine this scenario.  Or even more importantly, think about the last time you had to sit with any level of discomfort or boredom without access to information or a social media platform in which to propel yourself.  How difficult was it to sit with only your own thoughts?

Weird, right? Our distress tolerance is seemingly decreasing as our reliance on technology grows.  I can certainly feel it in my own life if I ask myself some of these specific questions.

Fifteen years ago, maybe you would have struck up a conversation with a stranger in that waiting room. And if that is not your style to engage with a stranger, you probably would have at least given them a smile, or grabbed the most-intriguing magazine on the table. Or you would ponder something insightful that you recently heard—or write a grocery or to-do list.  Maybe you simply took in your surroundings, observing the smells, sounds, and sights of the office.

By the way, those observations of present environments through the use of the 5 senses are actually called “attention-training,” or more commonly known as the practice of “being in the present” (psyche_the_mag, 2021).

More often than not, we are NOT practicing the art of “being in the present” due to our constant inundation of notifications and access to external content.

We have not even begun to discuss the other reasons we pick up our phones outside of social media usage.  I could easily expand this discussion to include the use of smartphones in general: answering emails, reading the constant cycle of news (the process of which I’ve heard referred to as “doom-scrolling), or playing mindless games.

Oh, and guess what the exact opposite of being present-centered is? Anxiety.

Let me explain.

Chances are, if you are in that waiting room for something minor or insignificant, you are probably not facing any immediate stressors.  You are off work for a minute, catching some time alone, and just having a physical or a check-up.  But the instant you remove yourself from experiencing the present situation, you open yourself to the greater possibility of experiencing anxiety.

Anxiety could be defined as the emotional and physiological response to a stressor that is not actually present. (Stress or fear responses, on the other hand, are appropriate, biological responses to an active stressor or danger).

When we take ourselves out of the present moment so often with social platforms, emails, and the increasingly devastating news cycle, we open ourselves to countless new moments of anxiety–an external world of stressors that were not originally present with us in that waiting room. And when we experience that anxiety, our bodies quantify it as Stress, and thus enact the same physiological response as if the stressor was actually present.  The stress hormones meant to keep us safe from real and present dangers end up being awoken each time we imagine a non-present danger.  The result?  We end up walking around each day in increasingly anxious states of being, with all of our stress-hormones elevated in response to non-present stressors.

Yeah. This would be a good time to release that tension in your shoulders.

See how the rabbit trails on this topic are many and varied? Overuse of social media (and media in general) affects our biological, physiological, social, and emotional selves.  We may not understand all of it just yet, but we CAN practice presence in the meantime.

In fact, I challenge you to practice being in the present right now. Put your device away. Observe your surroundings using each of the 5 senses. Take some deep breaths.  And allow yourself to experience a little reprieve from the screen.

 

References:

Firth, J., Torous, J., Stubbs, B., Firth, J. A., Steiner, G. Z., Smith, L., Alvarez‐Jimenez, M., Gleeson, J., Vancampfort, D., Armitage, C. J., & Sarris, J. (2019). The “Online Brain”: How the internet may be changing our cognition. World Psychiatry, 18(2), 119–129. https://doi.org/10.1002/wps.20617

Fotuhi, M. (2020, December 11). What social media does to your brain. NeuroGrow. Retrieved September 27, 2021, from https://neurogrow.com/what-social-media-does-to-your-brain/#:~:text=Changes%20in%20Attention,information%20is%20at%20your%20fingertips.&text=Not%20only%20does%20this%20lead,brain%20associated%20with%20maintaining%20attention.

Kuss, D., & Griffiths, M. (2017). Social Networking sites and addiction: Ten lessons learned. International Journal of Environmental Research and Public Health, 14(3), 311. https://doi.org/10.3390/ijerph14030311

McSweeney, K., Robinson, R., & Bonderud, D. (n.d.). The intersection of technology, Innovation & Creativity. Now. Powered by Northrop Grumman. Retrieved September 27, 2021, from https://now.northropgrumman.com/this-is-your-brain-on-instagram-effects-of-social-media-on-the-brain/.

MindHandHeart. (2020, January 23). Nine tips for healthy social media use. MIT News | Massachusetts Institute of Technology. Retrieved September 27, 2021, from https://news.mit.edu/2020/mindhandheart-nine-tips-healthy-social-media-use-0123.

psyche_the_mag. (2021, September 29). How to use social media if you have social anxiety: Psyche guides. Psyche. Retrieved September 27, 2021, from https://psyche.co/guides/how-to-use-social-media-if-you-experience-social-anxiety.

The Psychology of Social Media. King University Online. (2019, September 19). Retrieved September 27, 2021, from https://online.king.edu/news/psychology-of-social-media/.

 

4 Children’s Books for Hispanic Heritage Month

Posted on | by Jennie Risley

Each year, Americans observe National Hispanic Heritage Month from September 15 to October 15, by celebrating the histories, cultures, and contributions of American citizens whose ancestors came from Spain, Mexico, the Caribbean and Central and South America.

The observation started in 1968 as Hispanic Heritage Week under President Lyndon Johnson and was expanded by President Ronald Reagan in 1988 to cover a 30-day period starting on September 15 and ending on October 15. It was enacted into law on August 17, 1988, on the approval of Public Law 100-402.

The day of September 15 is significant because it is the anniversary of independence for Latin American countries Costa Rica, El Salvador, Guatemala, Honduras, and Nicaragua. In addition, Mexico and Chile celebrate their independence days on September 16 and September 18, respectively. Also, Columbus Day or Día de la Raza, which is October 12, falls within this 30 day period.

Check out these 4 great children’s books to add to your collection to help you and your family celebrate Hispanic Heritage Month.

1. Mango, Abuela, and Me

Mia’s abuela has left her sunny house with parrots and palm trees to live with Mia and her parents in the city. While they cook, Mia helps Abuela learn English, and Mia learns some Spanish, too, but it’s still hard for Abuela to learn enough words to tell Mia her stories. Then Mia sees a parrot in the pet-shop window and has the perfecto idea for how to help them all communicate a little better. Here is an endearing tale that speaks loud and clear about the love that binds families across the generations.

2. Alma

What’s in a name? For one little girl, her very long name tells the vibrant story of where she came from — and who she may one day be.

If you ask her, Alma Sofia Esperanza José Pura Candela has way too many names: six! How did such a small person wind up with such a large name? Alma turns to Daddy for an answer and learns of Sofia, the grandmother who loved books and flowers; Esperanza, the great-grandmother who longed to travel; José, the grandfather who was an artist; and other namesakes, too. As she hears the story of her name, Alma starts to think it might be a perfect fit after all — and realizes that she will one day have her own story to tell. In her author-illustrator debut, Juana Martinez-Neal opens a treasure box of discovery for children who may be curious about their own origin stories or names.

3. I Love Saturdays y domingos

Saturdays and Sundays are very special days for the child in this story. On Saturdays, she visits Grandma and Grandpa, who come from a European-American background, and on Sundays — los domingos — she visits Abuelito y Abuelita, who are Mexican-American. While the two sets of grandparents are different in many ways, they also have a great deal in common — in particular, their love for their granddaughter.
While we follow our narrator to the circus and the pier, share stories from her grandparents’ pasts, and celebrate her birthday, the depth and joy of both cultures are conveyed in Spanish and English. This affirmation of both heritages will speak to all children who want to know more about their own families and ethnic backgrounds.

4. what Can You Do with a Paleta?

As she strolls through her barrio, a young girl introduces readers to the frozen, fruit-flavored treat that thrills Mexican and Mexican-American children.

In this bilingual paperback edition, discover the joys of a paleta—the traditional Mexican popsicle treat sold from the wagon with the tinkly bell that brings children running from every direction. Create a masterpiece, make tough choices (strawberry or coconut?), or cool off on a warm summer’s day—there’s so much to do with a paleta.

Waiting for Care: Responding to the mid-pandemic Mental Health Crisis

Posted on | by Jennie Risley | 1 Comment on Waiting for Care: Responding to the mid-pandemic Mental Health Crisis

Where are all the therapists? Well, they’re in session.  And they might be for a while.

The stories keep flooding in.  Someone finally made one of the most vulnerable phone calls imaginable, to ask for help—only to be told that there is a waiting list a mile long to see a licensed therapist.  And the people that agency or practice usually refers to? Their caseloads are completely full, too.  Maybe this person who called has built up to a boiling point, and now feels like he or she must sit in that state, pressure building, until the phone call to schedule with a professional finally comes.

Did we mention this is also happening during a pandemic? For you, maybe the pressure builds during re-entry to work after being home for over a year—or maybe your thoughts and feelings have suddenly begun to feel like they are crashing down on top of you in a way that you have never experienced before. Then, the delta variant hit and your world shifted. Again.

Unfortunately, you are not alone. These are the stories we are hearing daily as mental health professionals, as we struggle to meet the needs of the individuals who call us.  We hear your stories, and it pains us to share that we sometimes do not have the capacity to help you in the way in which we so badly desire.  This is not just the experience of ChristianWorks, or Dallas, or the state of Texas.  Nationally, mental health professionals are stretched thin, and mourning the moment each of us must turn away another client.

The New York Times reported in February of 2021:

since the first coronavirus case was confirmed in the United States more than a year ago, the number of people in need of mental health services has surged. But many say that they are languishing on waiting lists, making call after call only to be turned away, with affordable options tough to find. Providers, who have long been in short supply, are stretched thin (Caron, 2021).

Thankfully, here at ChristianWorks, we have been able to work diligently over the past few months to narrow down our waiting list and be able to serve most of the individuals who are now calling our intake office.  Our waiting list, which never even needed to exist pre-pandemic, now hovers at a much lower number than earlier this year.  Yet, the crisis remains. Nationally, individuals are continuing to struggle with anxiety and depression with drastically climbing numbers, with young people (ages 11-17), tracking highest on screeners for these concerns (Mental Health America, 2021).

So what do we do when the supply is so much smaller than the demand for mental health services? These are questions that, at ChristianWorks, we are committedly continuing to ask ourselves.  I am hopeful that these few, short tips below can assist you in “waiting well” if you are not able to currently be connected to the mental healthcare that you are seeking.

NOTE: If you, a friend, or a family member are having thoughts of harming yourself or others, please call an emergency hotline (1-800-273-8255), go directly to the ER, or reach out to a higher level of care such as an inpatient or intensive outpatient program.

The tips listed below are meant to be utilized in a stable environment in which you and those around you are safe and able to generally function in your daily capacity.

 

  1. Build out the different levels of your support system.

We all need levels of support that range from surface-level to depths of understanding.  Who are the 1-2 people you feel emotionally safest around? Practice vulnerability with them; maybe share about your desire to seek help for yourself, and the potential frustrations of waiting for that care.

Who are the people in your life that provide an upbeat or welcoming place to find lighthearted connection? Lean into those moments. Avoid extended isolation.  If you are a member of a faith community, find small ways to feel engaged in that environment.

 

  1. Do one thing a day to challenge your maladaptive thoughts or behaviors (aka, the things that keep you from functioning well). This could be the same small thing every day; keep it simple!

Another counselor recently recommended a book called Atomic Habits by James Clear. Clear shares several basic ways that we can create small habits for ourselves that build into second-nature changes over time. The counselor who recommended this book shared that she uses a jar of beads to encourage herself to move toward being “someone who takes more risks.” Every time she does something outside of her comfort zone, like presenting at a conference or having a difficult but necessary conversation, she moves a bead over into her jar.  Over time, she began to feel confident in saying, “I am someone who does hard things.”  She could look at her jar and have proof of her moments of courage.

Consider the person you want to be. Finish the sentence: I want to be someone who ___________.  What are small things that point toward you being that person right now? What are the small things you do to “move a bead” in your everyday life? These are great reflections to bring into the counseling space when the time comes. It can help highlight not only your personal strengths, but also the areas that you want to focus on during counseling.

 

  1. Be gentle with yourself. Level your expectations.

I will refrain from telling you how unprecedented these times really are; you know that already.

What we maybe do not often consider enough is how the small, seemingly-unrelated-to-pandemic-life frustrations and changes have wreaked havoc on our emotional and mental well-being over time.  The trauma of the past year and a half has not always been a sudden change for many individuals.  For most, it has been a slow culmination of varying stressors that, over time, eventually feel suffocating.

So be gentle with yourself.  The pressure that has taken almost 2 years to build will not be alleviated in a day. It may take some time to find healing for yourself, even once you enter counseling.

 

  1. Know how to respond if your concerns move to crisis level—have a plan to keep yourself safe and supported

Know your emergency hotlines and plans for yourself and your family if your concerns begin to worsen.  Keep a list of area agencies that provide intensive outpatient, partial hospitalization, or inpatient care should you need it.

“Waiting well” does not mean you have to wait alone.  Continue to check in with practices at which you are waiting to see a counselor; ask them for referrals and suggestions on how to engage in healthy community support groups while you are waiting for care.

 

References:

Caron, C. (2021, February 17). ‘Nobody has openings’: Mental health providers struggle to meet demand. The New York Times. https://www.nytimes.com/2021/02/17/well/mind/therapy-appointments-shortages-pandemic.html.

Clear, J. (2018). Atomic habits: An easy and proven way to build good habits and break bad ones. Penguin Random House.

COVID-19 and mental Health: A growing crisis. Mental Health America. (2021). https://mhanational.org/research-reports/covid-19-and-mental-health-growing-crisis.

Mosley, T., Borchers, C., & McMahon, S. (2021, March 5). ‘Critical’ need for mental health counselors grows as pandemic takes a toll. ‘Critical’ Need For Mental Health Counselors Grows As Pandemic Takes A Toll | Here & Now. https://www.wbur.org/hereandnow/2021/03/05/mental-health-therapists-pandemic.

The state of mental health in America. Mental Health America. (2021). https://www.mhanational.org/issues/state-mental-health-america.