NAMI Mercer County

Families Meeting the Challenge of Mental Illness

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How Social Media Affects Body Image

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By Julia Roman, NAMI Mercer Fall 2023 Intern

With 4.89 billion users worldwide, social media is extremely prevalent. The increasingly widespread use of social media use in our society has led to extensive research that has consistently proven the strong correlation with negative body image ideals.

Social media provides constant exposure to unrealistic beauty standards for users. This is particularly harmful for younger audiences, as they are more impressionable. For example, young girls using social media platforms such as Instagram or TikTok are more likely to see an increase in body dissatisfaction. These platforms often glorify and normalize negative behaviors, such as extreme dieting, excessive exercise, or eating less than is necessary.

Exposure to these detrimental behaviors can lead to a skewed image of one’s body, which can ultimately lead to decreased self-esteem and an increase in disordered eating behaviors. For instance, when people see videos or images on social media of influencers, celebrities, or even their friends, they will inherently compare themselves to their physical appearance. This is intensified when the individual posts something that promotes changing one’s body, such as “What I Eat In A Day” videos, workout videos, “before and after” images, or “try-on hauls” in which the poster is engaging in body checking.

Since these behaviors are so normalized in our society, people posting this content on social media may not realize the harm. However, we must educate ourselves about how engaging in these practices can be detrimental to our mental health, as well as the mental health of our friends, family, and people we may not know.

While social media is inundated with harmful messages, many users attempt to counteract this with positive content. For example, the body-positive movement on social media has gained popularity, with millions of users tagging #bopo, #bodypositive, and #bodypositivity. This movement has been proven to help people appreciate their bodies more, as it encourages people to focus on the positive aspects, rather than elements they are unhappy with. Research has shown that viewing body-positive content can improve body satisfaction and increase positive mood.

While many of the statistics surrounding body image and social media are negative, we must also recognize that platforms such as Instagram and TikTok can also create positive environments for those struggling with body image issues. It is important to be mindful of the creators that we follow, as they can inadvertently have a large impact on a person’s perception of their appearance.

Comparison is the thief of joy, so it is necessary to remember that everyone is unique. Also, thin ≠ healthy: we must not assume that the way a person looks has anything to do with their health. We are only given one body, we should appreciate it for all that it does for us, rather than what it looks like.

If you are struggling with your body image and are trying to find ways to improve, try the following:

  • Follow body-positive creators on social media (I have listed some below)
  • Practice positive affirmations (examples below)
  • Practice gratitude for your body (examples below)
  • Don’t ruminate on body changes: this is a natural part of the human experience!
  • Remember that beauty is in the eye of the beholder

Body-Positive Creators:

Positive Affirmations

  • “I am worthy of love and respect, no matter what my body looks like.”
  • “I love and accept myself and my body unconditionally.”
  • “I am comfortable and confident in my skin.”
  • “My body is unique, and that is something to be celebrated.”
  • “I do not need to change my appearance to be beautiful.”

Gratitude for your Body

  • “I am grateful for the strength and health my body provides.”
  • “I appreciate that my body can breathe and move.”
  • “I am grateful that my body allows me to experience life fully.”
  • “I am thankful that I can participate in daily activities without a second thought”
  • “I am appreciative of my body’s healthy functioning which allows me to thrive”

Sources

  • Abdou, A. Follow These 8 Body Positivity TikTokers For An Instant Boost Of Self-Love. Gimme. https://gim.me/how-to/body-positivity-tiktokers-to-follow/.
  • Cohen R, Fardouly J, Newton-John T, et al. (2019) #BoPo on Instagram: An experimental investigation of the effects of viewing body positive content on young women’s mood and body image. New Media & Society 21: 1546–1564.
  • Cohen, R., Newton-John, T., & Slater, A. (2021). The case for body positivity on social media: Perspectives on current advances and future directions. Journal of Health Psychology, 26(13), 2365-2373.
  • “How Many People Use Social Media?” (2023). Oberlo. https://www.oberlo.com/statistics/how-many-people-use-social-media#:~:text=The%20latest%20figures%20show%20that,jump%20in%20just%20five%20years.
  • Jiotsa, B., Naccache, B., Duval, M., Rocher, B., & Grall-Bronnec, M. (2021). Social media use and body image disorders: Association between frequency of comparing one’s own physical appearance to that of people being followed on social media and body dissatisfaction and drive for thinness. International journal of environmental research and public health, 18(6), 2880.

Trauma, Mental Health, and Current Events

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By Julia Roman, NAMI Mercer Fall 2023 Intern

Traumatic events have a large impact on one’s mental health. Many experiences in life can be classified as trauma, including single events, ongoing stress, living in an unhealthy environment, or seeing someone else get hurt. These events can lead to PTSD and other mental health conditions, as memories of trauma can be extremely detrimental to one’s mental state.

Trauma can also be experienced from outside sources, including the news. The news often presents content that can be detrimental to our mental health, such as detailed stories or graphic images. Events such as mass shootings, information about climate change, or political unrest can affect us more than we think. Additionally, more media outlets expose us to the news than ever, including social media platforms such as X, Instagram, or TikTok. We may think that we are desensitized to this information, but in reality, having constant access to this negative content affects our overall mood and can lead to mental health struggles.

This phenomenon was widely studied throughout the COVID-19 pandemic when people were constantly exposed to anxiety-inducing content from media outlets. Those who participated in “doomscrolling” – a term that emerged during the pandemic to describe the negative impact of too much exposure to negative content – were more likely to experience negative mood, and depression, anxiety, and PTSD symptoms.

Recently, the Israel-Palestine conflict has caused a tremendous amount of tension due to the complexity of emotions surrounding the issues. The coverage of this conflict has been nonstop, with many violent and graphic content being shared on social media and from news sources. Images and videos are easily accessible and can cause feelings of anxiety and depression. The constant access to this negative content can impact sleep habits, productivity, stress levels, and sometimes even PTSD symptoms.

The problem lies in the fact that many people want to stay knowledgeable about current events and are unsure how to do so without causing mental health struggles. While it can be difficult to draw the line between being informed and being over-informed, we must protect our mental health. Below is a list of best practices to employ when consuming the news:

How to be a Mindful Media Consumer

  • Turn off notifications from news sources.
    • This will allow you to not be bombarded with negative content all day long.
  • Set boundaries for yourself.
    • For example, only watch the news for a certain amount of time each day. Experts recommend 30 minutes per day. Also, set limits on the time of day you are consuming the media, and keep in mind that it is detrimental to watch traumatic events right before going to sleep.
  • Curate your social media feed to fit what is best for you.
    • Choose a few news sources that you trust, and mute or unfollow the rest. Also, do not feel guilty for muting or unfollowing friends/family members who post content that causes stress.
  • Practice mindfulness.
    • If you feel yourself becoming stressed or overwhelmed by the news you are consuming, it is best to take a break. Do not feel guilty for needing to protect your mental health.
  • Take care of your overall mental health by going for a walk, meditating, or doing deep breathing exercises.
    • This will help you reduce your overall stress levels, which can help when you feel stressed from watching the news.

Sources

Understanding Halloween Related Phobias

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Halloween is quickly approaching, and while scary situations are fun for lots of people, for others it can be overwhelming and stressful. You might wonder how or why this would be so? Phobias…they are far more common and distressing than you might think. People with phobias are more vulnerable than usual during the Halloween season; many of those affected by a specific phobia will find themselves repeatedly in close contact with their obsessive fear.

A few phobias related to Halloween include:

  • Arachnophobia- Fear of Spiders
  • Ophidiophobia- Fear of Snakes
  • Nyctophobia- Fear of Darkness
  • Thanatophobia- Fear of Death

Many people do not realize how common phobias are or how intense and debilitating the associated fear and anxiety can be. Phobic reactions include physical symptoms such as:

  • Rapid Breathing
  • Sweaty palms
  • Faintness
  • Nausea
  • Dizziness

Since spiders, snakes, darkness, and skeletons are pretty much synonymous with Halloween—they are almost impossible to avoid. So, what can a person do to cope with these phobias?

  • Practice deep-breathing and relaxation techniques
  • Minimize the use of caffeine and alcohol since these tend to heighten anxiety
  • Surround yourself with family and friends who help you feel safe
  • Talk about your feelings with a counselor or trusted other and try various coping strategies

What can the rest of us do to help someone with a phobia during this season?

  • Be sensitive and understanding about phobia triggers
  • Validate feelings and reassure the person they are not alone
  • Avoid pressuring them
  • Ask them what helps and try to deliver on that

When decorating or dressing up, try to be mindful of those with phobias, especially those within your social network. This will ensure everyone can have fun and enjoy the holiday. Happy Halloween!

~ Nikolas Gonzalez – NAMI Intern ‘23

~ Janet Haag, Ed.

The Law of Attraction

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…what you give comes back to you.

by Julia R., NAMI Mercer Spring 2023 Intern

Over the past few years, across all social media platforms, I have noticed an increase in talk of affirmations, keeping a positive perspective in life, and manifesting. Affirmations help remind you of your worth through short statements such as “I am enough,” “I am capable of achieving my goals,” or “I am trying my best.” Keeping a positive perspective in life can also help maintain happiness: this can be embodied through not taking things too personally, being happy for others’ success, and celebrating your own wins in life, no matter how small. Manifesting is the practice of making one’s dreams or goals come true by visualizing them. This is similar to affirmations, but while affirmations are meant to remind you of things that are true, manifesting is meant to envision new goals for yourself. 

These social media posts often include several ways to implement these practices in one’s life. After seeing these posts for some time, I decided to do a little more research to try to figure out if these methods actually are effective. In my “research” on TikTok and Instagram, I found several posts talking about the law of attraction. The law of attraction states that positive thoughts lead to positive outcomes in a person’s life, and negative thoughts lead to negative outcomes. 

I was skeptical of this at first: I couldn’t believe how easy this seemed. However, I decided to put my doubts aside and attempt to put this into practice. I’m not going to lie: in the beginning, it was not easy. My old thoughts and habits clashed with the new ones, so it took some time to acclimate. Once I adjusted, I noticed differences in my day-to-day life. Overall, I was happier, found myself more grateful for the small things, had a more positive outlook, and saw growth in my mental well-being. 

If you’re still skeptical, no worries! It does seem too good to be true, but there is actually scientific evidence to prove the validity of this phenomenon: the Reticular Activating System (RAS). The RAS “is a network of neurons located in the brain stem” that helps determine behavior. The RAS takes inputs from our environment and thoughts and translates them into our reality. Our brains are constantly looking to make sense of the human experience through evidence. If your thoughts are negative, your brain will find ways to make this a reality. However, if your thoughts are positive, your brain will search for evidence to prove your thoughts correct. 

I adopted this practice only about four months ago, but I have truly never been happier. While I used to become extremely anxious and upset if something went wrong, I now have the mindset that everything happens for a reason, so I try to recognize the positive aspects of every situation. I encourage everyone to implement some of these practices into their daily lives, and see just how much your life can change!

Some of my favorite practices include:

  • Immediately after waking up, think of 5 things you are grateful for
  • Write in a journal consistently – once a day, every other day, once a week, or however often works for you!
  • Practice positive self-talk and affirmations
  • Recognize that there are positives even in unfavorable situations
  • Live in the present moment: don’t ruminate on the past! 

Goetz, C. G. (Ed.). (2007). Textbook of clinical neurology (Vol. 355). Elsevier Health Sciences.

Scott, E. (2022, November 7). Let the law of attraction help you with positive change. Verywell Mind. Retrieved April 13, 2023, from https://www.verywellmind.com/understanding-and-using-the-law-of-attraction-3144808 

Gratitude: A Simple, Yet Life-Changing Practice

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by Katie F., NAMI Mercer Fall 2022 Intern

About five years ago, my dad encouraged my family to watch a “lifechanging” TED Talk all about gratefulness. At the time, I was skeptical. I knew gratitude was important, but how could it be life-changing? Much to my surprise, my doubts quickly disappeared as I watched video.

The speaker in this TED Talk made countless insightful remarks but I’’ll stick to his main point: Gratefulness leads to happiness. There are so many people who have everything they could possibly need yet they yearn for more; they are unhappy. Conversely, there are people who have much less but are still content. How is this possible? The answer is gratefulness.

Gratefulness can improve both physical and mental health. In terms of physical health, practicing gratitude reduces inflammation and lowers blood pressure. Grateful people also tend to have healthier eating and exercising habits, which further improves their physical well-being. In addition, practicing gratitude is associated with decreased stress, anxiety, and depression.

So, how can we practice gratitude? There are countless ways to incorporate gratitude into your daily routine, but here are some great options to get you started:

  1. Let someone know you appreciate them. Expressing your gratitude towards friends and family is a sure-fire way to bring more happiness into your life. It can be as simple as saying “thank you for always being there for me” or “I really appreciate our friendship.”
  2. Give yourself a compliment (or a few!). Make a list of five positive qualities you possess. For me, this was very difficult at first. However, it has become much easier to identify these qualities now that I’ve practiced it for a while.
  3. Put down the phone and pick up some paper. Make a list of everything you’re grateful for! It may seem silly, but it will make you more mindful of what you have, which will boost your gratitude (and happiness, too).

Gratitude can be practiced virtually anywhere, and at any time. Consider giving it a try for a week or two and take note of how you feel afterwards. Gratitude practices may seem simple, but they are such powerful tools. What practice are you ready to add to your routine?

Interested in the TED Talk I mentioned? Here’s the link: https://www.ted.com/talks/david_steindl_rast_want_to_be_happy_be_grateful?language=en&subtitle=en

Mains, Cheryl. “Practicing Gratitude.” Orthopaedic Nursing, vol. 39, no. 6, 2020, pp. 364–365., https://doi.org/10.1097/nor.0000000000000716.

Self-Care During the Holiday Season

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People often say that the holiday season is the best time of the year. Cheerful gatherings, lifted spirits, and a fresh new year right around the corner – what’s not to love? The truth is that this is not a realistic depiction of everyone’s experience with the holidays. For many, this time of year brings about negative emotions, such as anxiety or loneliness. To help alleviate those negative feelings, consider incorporating self-care into your routine. Here are some ways you can do just that.

Set aside time each day for a mindful practice. Be mindful in a way that feels right for you. Meditation, yoga, and breathing exercises are all great options to get you started. These practices help you stay in the present moment, easing your stress about the upcoming holidays.

Pay attention to your emotions. Instead of bottling up those emotions, write them down! Grab a pen and paper, set a timer for 5 minutes, and write down everything you’re thinking and feeling. This is a great way to release emotions, both positive and negative.

Stay active. Find an exercise routine that works well for your schedule. Make sure it is manageable and realistic! Starting out with an extremely intense exercise regimen is never a good idea. Start small and build from there.

Practice gratitude. Make a list of 10 things you’re grateful for. I know it sounds simple, but it will help bring you perspective (and positivity). The goal with this exercise is not to dismiss our challenges or struggles; rather, the goal here is to appreciate the little things in life we often take for granted. Don’t forget to express your gratitude year-round, not just around the holiday season!

Get some fresh air! Spending time outside may not be as appealing during the colder months, but it is still important. A little bit of fresh air and sunlight can do wonders for your mental health.

Treat yourself with kindness. Many of us, myself included, are our own biggest critics. We don’t give ourselves enough credit! Next time those self-deprecating thoughts come up, combat them with positive self-talk. It may feel unnatural to replace these negative thoughts with positive ones, but over time it will feel more authentic.

This holiday season, the best present you can give yourself is taking care of your health (mentally, emotionally, and physically). Try to keep this in mind in the coming weeks.

We wish you a safe, happy holiday season!