mental health

Sleep Hygiene

Winter is a season that is often spent indoors, in a blanket, in cozy clothes. This time of year we see lots of health trends resurface that focus on diet and exercise. However, one habit that provides lifelong health benefits seldom makes the list: sleep. Sleep is often overlooked as an important lifestyle factor that greatly contributes to our overall health and well-being.

The CDC shares that sleep holds with it many health benefits that can include: strengthening your immune system, maintaining a healthy weight, reducing stress and improving overall mood, improves your heart health and metabolism, lowers your risk for chronic conditions like Type II Diabetes, heart disease, high blood pressure, and stroke, and improves your attention span and memory!

Now that I have you convinced that sleep deserves your attention, we need to know how to support our sleep through our behaviors and environment a.k.a. good sleep habits! This is what is referred to as sleep hygiene.

But first, how much sleep do we need ? The Cleveland Clinic (click image to view on site) recommends the following by age:

Sleep chart from Cleveland Clinic

Let’s talk some quick tips to consider to improve your sleep hygiene.

  1. Have a consistent sleep and wake times.
  2. Start to slow down about an hour before bed.
  3. Create a comfy sleep space for yourself.
  4. Slow down on snacks and drinks before bed.
  5. Find ways to calm your mind.
  6. Try not to exercise right before bed.
  7. Limit daytime naps.

Where is a good place to start? Begin by reflecting on current habits. Is there anything that stands out as helpful or something that might be hindering good sleep? A good place to start might be taking inventory. Once you start to note some of these habits then you can start to slowly make some changes. Look through the list and decide where will be an easy place to start. What is manageable for your current chapter of life? Good sleep hygiene is important for the whole family so don’t be afraid to get others involved. Work with your partner or kids to establish some healthy habits to keep everyone waking up on the right side of the bed.

Written By: Holly Bandy, Extension Educator, Family and Consumer Sciences

Reviewed By: Erin Ruggiero, Extension Educator, Family and Consumer Sciences

Mayo Foundation for Medical Education and Research. (2022, May 7). 6 steps to better sleep. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379
Cleveland Clinic. (2024a, June 27). How much sleep do I need? https://health.clevelandclinic.org/how-much-sleep-do-i-need
Cleveland Clinic. (2024, September 9). Sleep hygiene tips for a better night’s rest. https://health.clevelandclinic.org/sleep-hygieneSuni, E., & Rosen, D. (2024, March 4). Mastering sleep hygiene: Your path to quality sleep. Sleep Foundation. https://www.sleepfoundation.org/sleep-hygiene

Protecting Your Peace this Holiday Season

 

Family of all ages at dinner table laughing.

The holidays are often considered a time of joy, gatherings with friends and family, and festive cheer. However, the pressures of gift-giving, social events, and expectations can sometimes take a toll on your mental health and steal the joy of the holiday season. According to the American Psychiatric Association, almost 9 in 10 adults report concerns about stress during the holiday season.

If you’re experiencing increased stress or struggling with your mental health during the holidays, know that you are not alone. It is common to feel a mix of emotions during this time. Here are some tips to help you protect your peace this holiday season.

  1. Set realistic expectations and embrace imperfection – Holidays often highlight the gap between expectations and reality. Whether it’s the pressure to plan a holiday party, a forgotten gift, or trying to meet everyone’s needs, remind yourself that no celebration is truly perfect. Focus on connection and enjoyment and creating meaningful moments over perfect events.
  2. Family time that works – Families can be both a source of joy and stress during the holidays. As you prepare to spend extended time with your immediate and extended family, prioritize your mental health. Give yourself permission to miss some events and not engage in every conversation. When possible, limit your time or take a break from the gathering by going for a walk, calling someone you enjoy talking to, or spending time alone.
  3. Practice self-care – it can be easy to get caught up in the hustle and bustle of the season and forget to look after yourself. Take time for your favorite activities, maintain your routine, get enough sleep, and say “no” to extra commitments. Scheduling time each day to read, meditate, or go for a walk improves your sense of well-being and reduces stress.
  4. Ask for help – if you know that this time of year can be difficult, make a plan to protect your peace. Lean on your safe friends and family and talk to your primary care provider or mental health provider. If you are having mental health crises, call or text 988 – Suicide and Crisis Lifeline.

Your mental health and peace are just as important as your physical health. Take time to find your peace amid the hustle and bustle in order to enjoy a balanced and fulfilling holiday season.

Written by: Laura Halladay, Family and Consumer Sciences Program Specialist, Ohio State University Extension

Reviewed by: Kate Shumaker, Family and Consumer Sciences Educator, Ohio State University Extension, Holmes County

Disenfranchised Grief: When Grief Doesn’t Make Sense

When my daughter was three days old, she ended up being admitted to a children’s hospital for a 21 day stay. During this time, I went through so many emotions, anger, sadness, confusion, that I off handedly said it was like I was going through the grieving process. Little did I know that I was in fact going through the grieving process! While many times we think about grief as it relates to the death of a loved one, thought to be “normal” grief, there are several types of grief that people can experience. In my instance, I was experiencing disenfranchised grief.

mother with newborn

“Disenfranchised grief is when a person loses something or someone in their life that is important to them, but either their loss is not valued or recognized by others, or the way they’re grieving is not considered to be a socially acceptable way to process grief.” Disenfranchised grief is grief that is not commonly recognized or acknowledged by society. In other words, these are things that happen that to others might not seem like a big deal or a loss at all.

Some examples of disenfranchised grief include:

  • Sale of your childhood home
  • Loss of someone’s personality due to dementia
  • Miscarriage
  • Loss of a pet
  • Loss of independence such as driving
  • Loss of a loved one due to an overdose or substance use
  • Canceled plans or event you were excited about
  • Loss of an estranged or absent family member
  • And in my case loss of time with your newborn at home

The effects of disenfranchised grief can be made worse if others do not validate or acknowledge a person’s feelings of the event or situation. People may play off a situation, saying something “wasn’t a big deal” and you should “get over it”. These types of statements make the grieving process more difficult for the person experiencing this grief. In my example, one of the doctors at the hospital said to me: “It’s 21 days, what is 21 days compared to the rest of her life?” While this statement was probably meant to make it feel like our situation was not a big deal, instead our feelings were not validated and instead minimized the grief I was going through in the moment.

If you find yourself in a situation that you are experiencing disenfranchised grief, often having some sort of ritual can be helpful. These could include things like writing a letter, planting a tree in memory of someone or something that was lost, or to even hold a ceremony to help bring closure to whatever the loss may be.

If you know someone experiencing disenfranchised grief, talk with them. Even if you don’t understand why they are experiencing this grief, let them know that you are there for them and that their feelings matter.

Sources:

Disenfranchised Grief: What It Means and How to Cope With It. May 26, 2023. Sanjana Gupta. https://www.verywellmind.com/disenfranchised-grief-definition-causes-impact-and-coping-5221901

Disenfranchised Grief. 2019. Veronica Thelen. Family Health Psychiatric & Counseling Center. https://www.fhpcc.com/disenfranchised-grief

Types of Grief: It’s Not Always Related to Death. N.D. Hospice of the Golden Isles. https://hospice.me/types-of-grief-its-not-always-related-to-death/

Written by: Katie Schlagheck, Family and Consumer Sciences Educator, Ohio State University Extension, Ottawa & Sandusky Counties

Reviewed by: Holly Bandy, Family and Consumer Sciences Educator, Ohio State University Extension, Stark

How Important are Your Friends to Your Health?

Friendship is one of the most elevating aspects of life. Besides fun and connection, friendship can provide important emotional and physical support. Friendship also plays a central role in our overall well-being. Recent studies suggest, “People who value social relationships are likelier to be happy than those who value achievements in other life domains, such as education and career.” This highlights for us that while accomplishments in career and education are important, the happiness we enjoy from our social connections surpasses all our other achievements.

One of the great benefits of friendship is the emotional support it provides. Good friendships celebrate our successes and provide support during tough times. This support can provide us with belonging and validation, which is essential for our mental health. Research indicates that “the strength of family and relationships with friends is related to happiness and life satisfaction, directly as well as indirectly through an impact on health.” The positive connections of friends contribute to a more rewarding life.  We know that we are social by nature. Relationships are important to our survival and happiness.  A variety of stable and supportive relationships, at work, at home, and in our community, give us the support we need to cope with the challenges and stress we encounter in life.

two friends high-fiving

Recently, while traveling for work, several friends provided support to me by attending my kids’ sporting events since I was unable to attend. Another friend picked up copies of the local paper that contained a picture of my daughter so that I wouldn’t miss it. These small acts may not have taken a lot of time but made me and my family feel like a part of the community. I appreciated this reminder that acts of kindness and friendship are not always large, expensive, or time-consuming but instead focused on connecting with or supporting each other.

Friendships are also good for our overall health. “Feeling connected socially has a positive influence not only on psychological well-being but also on physical well-being.” Having strong social ties has been linked to lower rates of anxiety, depression, and various health issues. Research shows that people with strong social bonds tend to live longer, healthier lives.

It’s important we recognize the value of friendships in our lives. The happiness derived from strong social connections can lead to a more satisfying life. By prioritizing relationships, we not only enrich our own lives but also create a support system for those we care about.  We can let our friends know we appreciate their contribution to our lives in small ways. Regularly telling our friends how much they mean to us, being excited about their accomplishments, praising their hard work, greeting them warmly, and more are all ways we can regularly let our friends know we are there for them and are appreciative of them in our lives.

a group of friends

Written By:

Alisha Barton, Family and Consumer Sciences Educator, Ohio State University Extension, Miami County, barton.345@osu.edu

Reviewed By:

  Jessica Lowe, Family and Consumer Sciences Educator, Ohio State University Extension, Pickaway County, lowe.495@osu.edu

Resources:

Centers for Disease Control and Prevention. (n.d.). Social connection. Centers for Disease Control and Prevention. https://www.cdc.gov/social-connectedness/about/index.html

George, K., & Douglis, S. (2024, September 20). How to show your friends you care about them. NPR. https://www.npr.org/2022/09/01/1120550646/how-to-show-your-friends-you-love-them-according-to-a-friendship-expert

Song, I., Kwon, J.-W., & Jeon, S. M. (2023, July 13). The relative importance of friendship to happiness increases with age. PloS one. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10343095/

Umberson, D., & Montez, J. K. (2010). Social relationships and health: a flashpoint for health policy. Journal of health and social behavior, 51 Suppl(Suppl), S54–S66. https://doi.org/10.1177/0022146510383501

Supporting Adults through Mental Health Challenges

While we all come together in September to raise awareness for suicide prevention, it can be difficult to support those who are not ready or willing to share their challenges. Unfortunately, there is still often a stigma associated with reaching out for help for mental health services. The good thing is we can be the eyes and ears of those around us.

The focal point for advocacy and awareness is often centered around youth, when in actuality males ages 34-85+ have the highest rates of suicide, according to the Center for Disease Control and Prevention. Men make up 50% of the population but almost 80% of all suicides for adults. Firearms are used in 55% of adult suicides, making them the most common method used.

Although more women than men attempt suicide, men are 4x more likely to die by suicide.

Other important facts to remember regarding adults, suicide, and mental health challenges include:

  • 1 in 5 people are at risk for having a mental health challenge
  • 13.2 million have seriously thought about suicide
  • 3 million have a plan
  • 1.6 million have attempted suicide

How can we support those who may be at risk? The biggest thing is to watch out for warning signs and symptoms. All of us get stressed at different times in our lives, but sometimes it can become overwhelming to a point where a person needs extra support, especially during major life changes (loss of job, divorce, etc.). These are just a few things to look out for:

  • Talking about death, dying, or suicide, or that the world would be “better off without them”
  • Changes in sleeping or eating patterns
  • Withdrawing from friends and/or family
  • Not showing up to events or activities that they typically would attend
  • Quitting activities that they used to enjoy doing

While all of this can seem overwhelming, the great thing for everyone is that there is HOPE. With proper intervention and treatment, the person can recover. There are trainings YOU can take to help you better notice warning signs and intervene, including Mental Health First Aid and Question. Persuade. Refer.. There are also resources available. The Suicide & Crisis Lifeline 988 is a simple, easy number that anyone struggling with suicidal thoughts or mental health crisis can call or text anonymously 24 hours a day, 7 days a week, 365 days a year. Ohio State University Extension also has county-specific mental health resource guides available at go.osu.edu/countyresourceguide.

Remember, don’t be afraid to check in on each other during difficult times. It is okay to not be okay!

Author: Bridget Britton, Behavioral Health Field Specialist, Ohio State University Extension

Reviewer: Jenny Lobb, Family and Consumer Sciences Educator, Ohio State University Extension, Franklin County

Sources:

CDC. Suicide Data and Statistics. https://www.cdc.gov/suicide/facts/data.html

National Alliance on Mental Illness. Suicide Prevention Month. https://www.nami.org/get-involved/awareness-events/suicide-prevention-month/

Beyond September, Recognizing Suicide Prevention for Children

sad child alone in dark

Dedicating an entire month to suicide prevention is a wonderful way to recognize the importance of this epidemic…but it is not enough. According to an article published in Pediatrics, suicide is the second leading cause of death for 10- to 24-year-olds in the United States. Which is why youth mental health education must be a daily investment. We tend to think about suicide as something affecting children only after they reach the tumultuous teen years, but studies show that while not as common, younger children are also at risk. Alarmingly, young children are experiencing high levels of stress exacerbated by negative influences such as social media, bullying, lack of resources, and poverty.

Children who have mental health illnesses such as depression, anxiety, or oppositional defiant disorder are at greater risk for dying by suicide. Other risk factors include substance use disorder, changes related to puberty, physical or sexual abuse, and exposure to other’s suicide.

According to SAMSA, parents should be familiar with the following warning signs that their child may be struggling:

  • Feeling very sad or withdrawn or easily irritated for more than two weeks
  • Seriously trying to harm or kill themselves, or making plans to do so
  • Experiencing sudden overwhelming fear for no reason, sometimes with a racing heart or fast breathing
  • Getting in many fights or wanting to hurt others
  • Showing severe out-of-control behavior that can hurt oneself or others
  • Not eating, throwing up, or using laxatives to make themselves lose weight
  • Having intense worries or fears that get in the way of daily activities
  • Experiencing extreme difficulty controlling behavior, putting themselves in physical danger or causing problems in school
  • Using drugs or alcohol
  • Having severe mood swings that cause problems in relationships
  • Showing drastic changes in behavior or personality
  • A drop in their school performance

The Mayo Clinic urges parents who believe their child is considering suicide to call 911, their local emergency number, or a suicide hotline. In the United States, call or text 988 to reach the 988 Suicide & Crisis Lifeline. It is available 24 hours a day, seven days a week. Or use the Lifeline Chat. Services are free and confidential. The Suicide & Crisis Lifeline in the U.S. has a Spanish language phone line at 888-628-9454 (toll-free).

Author:  Heather Reister, Extension Educator, Family and Consumer Sciences, Butler County 

Reviewer:  Jenny Lobb, Extension Educator, Family and Consumer Sciences, Franklin County

Sources

For parents and caregivers of children. SAMHSA. (2023, April 23). https://www.samhsa.gov/mental-health/how-to-talk/parents-and-caregivers

Hua, L., Lee, J., Rahmandar, M., & Sigel, E. (2024, January). Suicide and suicide risk in adolescents | pediatrics | American Academy of Pediatrics. Pediatrics. https://publications.aap.org/pediatrics/article/153/1/e2023064800/196189/Suicide-and-Suicide-Risk-in-Adolescents?autologincheck=redirected

Mayo Foundation for Medical Education and Research. (2023, May 5). What parents need to know about teen suicide. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/tween-and-teen-health/in-depth/teen-suicide/art-20044308

Importance of Self-Care

Self care word cloud

A lot of us have probably heard the term “self-care”. Self-care is any activity that you do to take care of your mental, emotional, and physical health.  There are many benefits to self-care. Some of the key benefits include:

  • Improved physical health
  • Improved mental health
  • Improved emotional well-being
  • Increased productivity
  • Stronger relationships
  • Increased self-esteem
  • Prevention of burnout

Self-care is essential for mental health because it can reduce stress and improve mood. Self-care is also a great prevention for burnout. Practicing self-care increases your energy making you more resistant to stress.

Did you know that there are several different ways to practice self-care? A few examples of ways that you can practice self-care to improve mental health include:

  1. Physical Self-Care- taking care of your body
  2. Emotional Self-Care- expressing emotions in a healthy way
  3. Social Self-Care – nurturing relationships with friends and family.

Understanding the benefits and types of self-care, let’s look at ways to practice self-care. It can be important to set a personal goal for practicing self-care. This can include when you practice, why you want to practice, and how you will practice self-care. A few examples of self-care goals would be managing and reducing stress or taking care of your physical health.

There are several different activities that you could do to practice self-care. Mental Health First Aid shared four basic ways to start your journey.

4 Simple Self-Care Tips

  • Move more. Physical activity can help the brain cope better with stress, making it beneficial in the treatment of depression and anxiety symptoms. Walks, hikes, or runs may be easier to fit into your schedule. Studies have shown that spending time outdoors can help reduce fatigue, making it a great way to manage symptoms of depression or burnout.
  • Eat a healthy, balanced diet. Try to incorporate as many fruits, vegetables, and whole grains into your meals as you can. Other healthy choices include fatty fish, leafy greens, and nuts.
  • Prioritize sleep. Sleep has a significant impact on how you feel mentally and physically. Getting enough sleep will help regulate your mood, improve brain function, and increase your energy to help tackle the day.
  • Plan self-care and set boundaries. It’s critical to schedule regular self-care time – plan time to do something that gives you joy and helps you recharge. If you’re feeling anxious, setting boundaries can help you feel safe and comfortable in your surroundings. Learning to say no to things that cause unnecessary stress will positively impact your mental well-being.

Self-care is crucial for mental, emotional, and physical well-being and can lead to improved health, increased productivity, and stronger relationships. It can be practiced through physical, emotional, and social care and by setting personal goals. Some self-care activities include physical movement, maintaining a healthy diet, prioritizing sleep, and planning and setting boundaries for self-care time.

If you enjoyed this topic, check out these other self-care blogs, https://livehealthyosu.com/2023/09/28/self-care-for-all-of-you/

Written by: Megan Taylor, Family and Consumer Sciences/4-H Educator, Ohio State University Extension, Union County

Reviewed by: Kay Kramer, Office Associate, Ohio State University Extension, Union County

Resources:

8 areas of self care and how to practice them. Rocky Vista Health Center. (2022, October 1). https://www.rockyvistahc.com/8-areas-of-self-care-and-how-to-practice-them

Glowiak, M. (2024, January 23). What is self-care and why is it important for you?. Southern New Hampshire University. https://www.snhu.edu/about-us/newsroom/health/what-is-self-care

Kapil, R. (2022, March 14). How and why to practice self-care. Mental Health First Aid. https://www.mentalhealthfirstaid.org/2022/03/how-and-why-to-practice-self-care/

Where Hope Blooms

purple crocus with the quote: "where flowers bloom, so does hope." by Lady Bird Johnson

One of the earliest and most-welcomed signs of spring are the flowers who have persevered through the winter. As colder temperatures subside and give way to spring, crocuses respond by pushing new shoots up through the earth and opening their cheery blossoms. A bright purple crocus bloom against a backdrop of snow or last year’s fallen leaves is a picture of resilience in the face of difficulty. This can remind us that there is always potential for change and growth, even during difficult times. In order to bring about positive change in our culture, or ourselves, we begin with hope.

Fostering hope has been shown in various research studies to help decrease symptoms of depression and improve mental health, self-esteem and the ability to function with a chronic illness. In a study of older adults, hope was linked to better physical and mental health and health behavior outcomes.

To better understand what hope is, we can look at the science behind it. Researcher Chan Hellman from the University of Oklahoma’s Hope Research Center has explored the components of hope and found 3 distinct ingredients: goals, pathway and agency. Goals are the thing we are striving for and become the cornerstone of hope. Pathway is the ability to identify routes toward goals and to find new pathways (problem solve) around obstacles, if necessary. Agency (willpower) is the ability to sustain motivation to move along these pathways. Hellman asserts: “Hope is the belief that your future will be better than today and you have the power to make it so.” No matter the difficulties we may face, hope is accessible to each and every one of us. Unlike optimism, which is simply the expectation of a better future, hope is action-oriented and a skill that can be learned.

To foster hope in your life, you may need to re-frame your thinking and form new habits. Hope experts recommend these tips:

  • Break goals into smaller chunks so they are more manageable.
  • Stay connected. Hope is a social gift. It is not something that happens in isolation within us. It happens in relationships with each other. We should be more intentional in our social connections. Our connectedness with others or with something greater than ourselves is one of single best predictors of hope.
  • Celebrate small successes. It is important to acknowledge and celebrate what you have accomplished to boost your willpower to reach the next small goal.

At the heart of change is our ability to understand the way things are right now in our lives… and that we can begin to imagine the way things could be. This is where hope is born. So, when you see early spring flowers, let them remind you to hold on to hope and believe that things will get better, and the courage to take some action to bring about change.

Writer: Shannon Carter, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Fairfield County, carter.413@osu.edu

Reviewer: Erin Ruggiero, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Medina County, ruggiero.46@osu.edu

Sources:

Abramson, A. (2024). Hope as the antidote. Monitor on Psychology, Vol. 55 No. 1. American Psychological Association. Retrieved from : https://www.apa.org/monitor/2024/01/trends-hope-greater-meaning-life#:~:text=Along%20with%20improving%20mental%20health,28%2C%202020.

Long K. N., Kim E. S., Chen Y., Wilson M. F., Worthington E., Jr, VanderWeele T. J. (2020). The role of hope in subsequent health and well-being for older adults: an outcome-wide longitudinal approach. Global Epidemiology. 2, 100018. https://doi.org/10.1016/j.gloepi.2020.100018  

Steffen, L.E., Cheavens, J.S., Vowles, K.E. et al. Hope-related goal cognitions and daily experiences of fatigue, pain, and functional concern among lung cancer patients. Supportive Care Cancer 28, 827–835 (2020). https://doi.org/10.1007/s00520-019-04878-y

Movement to Improve Mental Health

Image displays the brain

Acknowledging that February is American Heart Month, we understand that it is important to get more movement throughout the day to improve heart health. Did you know that movement and exercise can also improve your mental health?

Physical activity has many added benefits. In the winter months, mood disorders become more prevalent. The National Institute of Mental Health states, “Seasonal affective disorder is a type of depression characterized by a recurrent seasonal pattern, with symptoms lasting 4-5 months out of the year”. In most situations, this disorder can start in the fall or winter and diminish in the summer.

Symptoms of Seasonal Affective Disorder (SAD) along with symptoms of depression include:

  • Oversleeping (hypersomnia)
  • Overeating, particularly with a craving for carbohydrates, leading to weight gain
  • Social withdrawal (feeling like “hibernating”)
  • Persistent sad, anxious, or “empty” mood most of the day, nearly every day, for at least 2 weeks
  • Feelings of hopelessness or pessimism
  • Feelings of irritability, frustration, or restlessness
  • Feelings of guilt, worthlessness, or helplessness
  • Loss of interest or pleasure in hobbies and activities
  • Decreased energy, fatigue, or feeling slowed down
  • Difficulty concentrating, remembering, or making decisions
  • Changes in sleep or appetite or unplanned weight changes
  • Physical aches or pains, headaches, cramps, or digestive problems that do not have a clear physical cause and do not go away with treatment
  • Thoughts of death or suicide or suicide attempts

It can be obvious that feelings affect movement (moving more slowly), but your movement can also affect your feelings. Regular aerobic excise, regular exercise, and meditative movement can help improve mood disorders.

How Exercise can Improve Mood Disorders:

  • Regular aerobic exercise – can reduce anxiety by making your brain’s “fight or flight” system less reactive.
  • Regular exercise such as cycling or gym-based aerobic, resistance, flexibility, and balance exercises can also reduce depressive symptoms. Regular exercise may boost mood by increasing a brain protein that helps nerve fibers grow.
  • Meditative movement has been shown to alleviate depressive symptoms. This is a type of movement in which you pay close attention to your bodily sensations, position in space, and gut feelings (such as subtle changes in heart rate or breathing) as you move.

Adding physical activity in your daily routine can not only improve your heart health but can also improve your mental health. If you suffer from SAD, adding one of the exercises mentioned above, you can enhance your mind and body.

Written by: Megan Taylor, Family and Consumer Sciences/4-H Educator, Ohio State University Extension, Union County

Reviewed by: Jennifer Little, Family and Consumer Sciences Educator, Ohio State University Extension, Hancock County

References:

How Simply Moving Benefits your Mental Health. Harvard Health. (2016, March 28). https://www.health.harvard.edu/blog/how-simply-moving-benefits-your-mental-health-201603289350

U.S. Department of Health and Human Services. (n.d.). Seasonal Affective Disorder. National Institute of Mental Health. https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder

Life is Not a Highlight Reel

Highlight reels on social media are all about your top-notch moments when you’re living your best life. It can feel good to share wonderful things happening in your life and to see fun things happening in the lives of others but be sure not to compare your real life to others’ highlight reels.

Remember social media posts are typically just the highlights. People tend to only want to share the good parts of life and hide the not-so-good parts. We don’t know what someone else is going through unless they tell or show us. Perhaps the friend who is sharing all the happy times and bright smiles is secretly living with anxiety, depression or a life-threatening health diagnosis.

An apple in a mirror. the reflection has no blemish but the side of the apple has a bit taken out.

Representation on social media can be like putting your best side forward, and keeping blemishes hidden, like the apple in this photo. In woodworking, craftsman use a veneer, a thin covering of decorative wood, to cover much coarser wood. Social media can be like that… it’s just a veneer, a thin covering of what’s real underneath. It’s interesting that the more coarse heavier wood underneath supports and is stronger than the veneer that covers it. Real life is like that, the highs and lows are part of what make life interesting and add strength, depth and authenticity to our character.

A recent review of literature found both positive and negative correlations between social media use and depressed mood. Take note of how you feel after consuming social media… if you are viewing funny or uplifting posts, or enjoying catching up with friends’ activities, then social media that may be helpful to you. But if you find you are comparing your own life with both ups and downs, to posts that are only the ‘ups,’ it may be time to reevaluate your use of social media. An article published by the National Institutes of Health offers these tips on healthy social media habits:

  • Keep real life in mind. Don’t compare others’ best to your reality.
  • Be intentional about social media use. Is your time online taking you away from healthy activities like time outside, or spending time with friends and family?
  • Ask yourself how viewed content makes you feel. Is what you’re viewing getting you down?
  • Consider posting about the importance of mental health, or that you occasionally have real life struggles. It might just be the refreshing post someone else needs to read.
  • Be real with someone in real life. Authenticity cannot be replaced.
  • Teach children that what they see on social media does not represent real life.

For more information check out this article on digital wellness. Remember that life is not a highlight reel, it’s lived to the fullest in both the joys and struggles.

Writer: Shannon Carter, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Fairfield County, carter.413@osu.edu

Reviewer: Christine Kendle, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Tuscarawas County, kendle.4@osu.edu

Sources:

“Healthy Social Media Habits.” Sept. 2022 NIH News in Health. https://newsinhealth.nih.gov/2022/09/healthy-social-media-habits

Karim F., Oyewande A. A., Abdalla L. F., et al. (June 15, 2020) Social Media Use and Its Connection to Mental Health: A Systematic Review. Cureus 12(6): e8627. DOI 10.7759/cureus.8627

Lobb, J. “Digital Wellness.” Oct. 2022. Live Healthy Live Well blogsite of the Ohio State University. https://livehealthyosu.com/2022/10/17/digital-wellness/